Chargement...
Back to disciplines
Aquatic900+ active swimmers
Swimming
Technique, efficiency, performance — the water never lies.
Stroke technique, triathlon prep, open water — progress in every style with HD video drills.
+900 swimmers
30+ programs
10 weeks avg.
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
Beginner
Learn freestyle — Step by step
A complete freestyle guide for beginners: body position, arm movement, breathing and legs.
Intermediate
Freestyle technique — Masterclass
A detailed analysis of front-crawl technique by a federally certified coach.
Beginner
Beginner freestyle — Learn fast
A fast method to master freestyle — the most common mistakes corrected in one video.
Intermediate
The 4 best backstroke drills
Four targeted exercises to improve your backstroke technique — rotation, arm entry, position.
All levels
3 essential breaststroke drills
Three key exercises to perfect your breaststroke — arm-leg coordination, glide and timing.
Advanced
Master the backstroke — 6 drills
Six progressive exercises to master the backstroke from the basics to advanced levels.
Expert Guide
Everything you need to know
Swimming technique
- Hydrodynamic position: head in line with the body, gaze toward the bottom of the pool
- Hip rotation of 45° on each arm stroke — the main source of power
- Maximum arm extension before the hand enters the water — "reach the wall with your fingertips"
- Legs: small fast kicks from the hips, knees slightly bent
- Flip-turn: touch the wall at 1 m, somersault, explosive push-off — saves 2–3 s / 100 m
Swimming gear
- Anti-fog goggles fitted to your face shape
- A silicone cap to reduce drag and protect the hair
- A pull-buoy between the thighs for arm-only sets
- Hand paddles to strengthen the catch and improve arm technique
- A swim watch (Garmin Swim) to track laps, SWOLF and times
Hydration and nutrition
- Water dulls the sensation of thirst — drink actively even without feeling thirsty
- Main meal 2h before the session: slow carbs + light protein
- Water bottle or isotonic drink at the poolside for sessions > 60 min
- Fasted sessions are not recommended for swimming — stable blood sugar is essential
- Post-swim: fast protein (whey) + simple carbs within 30 min
Aquatic recovery
- Slow swim 200–400 m cool-down at the end of the session — venous-muscular return
- Stretch the shoulders and pecs — the areas most used in freestyle
- Jacuzzi or hot bath post-session to relax the back and shoulder muscles
- Massage the shoulders and neck 2× /week — rotator-cuff tendinitis prevention
- At least 24h between two intense sessions — the breathing muscles need recovery too
Expert tips
The pros' secrets
SWOLF is your ally
SWOLF = time (seconds) + number of strokes per length. Lowering your SWOLF score means you're more efficient — better than watching the clock.
Resistance changes everything
Water is 800× denser than air. A minor technical improvement (entry angle, rotation) can save 5–10 s per 100 m without any fitness gain.
Targeted drills
Spend 20–30% of each session on technical drills (catch-up, finger drag, high elbow) — more effective than swimming hard for an hour.
Underwater video
Film yourself (or get filmed) underwater once a month. Self-analysis reveals flaws invisible on a stopwatch.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Catch-up freestyle drill
All levels6×50 mShoulders, lats, arm technique
Swim waiting for the lead hand to touch the other before starting the next arm. Improves arm extension and hip rotation.
Kickboard legs
Beginner4×25 mAnkle flexors, quads, kick technique
Hold the kickboard in front of you at arm's length and work the legs only. Small fast kicks from the hips, knees slightly bent.
Pull-buoy arms
Beginner4×50 mShoulders, lats, pecs
Pull-buoy between the thighs, work the arms only. Maximum focus on the pull in the water and the catch at the top of the stroke.
Isolated flip-turn
Intermediate3×10 turnsTurn technique, abs
Approach the wall at 1 m, perform the full somersault and push hard off the wall. Practice the turns out of the water first. Can save 2–3 s per 100 m.
Intervals 10×100 m
Intermediate10×100 mAerobic endurance, cardio-respiratory
Swim 100 m at 85% of your max speed, leaving every 2 min. Count your laps and time each 100 m to track consistency.
50 m sprints
Advanced8×50 mMax speed, arm power
Dive or push-off start, sprint at 100% over 50 m. Full 2 min recovery between each. Builds top speed and explosiveness in the water.
Swim with paddles
Intermediate4×50 mWater-catch strength, shoulders, back
Paddles on the hands to increase the catch surface. Improves strength and feel for the water. Don't use for more than 20% of total volume.
Slow technical breaststroke
All levels6×50 mWhole-body coordination, hips, knees
Very slow breaststroke with emphasis on the glide: after each pull, the arms extend forward and the legs come together — hold the glide at least 2 s.
Backstroke
Beginner4×50 mTraps, lats, shoulders, coordination
On your back, arm entry in line with the shoulder, hip rotation at 45°. Gaze toward the ceiling, ears in the water. Works back/arm coordination.
8-week program
Week 1–2
Freestyle technique
Drills session 1,500 m
Warm-up 400 m + 6×100 m drills (catch-up, 6-3-6, finger drag) + 400 m cool-down
Backstroke technique
Amplitude + hip rotation + arm entry work — 1,200 m total
Freestyle endurance 2,000 m
Continuous at a comfortable pace — focus on stroke consistency
Week 3–4
Speed and intervals
Intervals 10×100 m
At 85% max speed, leaving every 2 min — aerobic-threshold work
Breaststroke technique
Undulation + arm-leg-glide coordination — 1,000 m technique + 500 m free
Open-water simulation
Swim in the pool without touching the lanes: sighting + simulated mass start
Week 5–6
Performance
50 m sprints × 20
Leaving every 90 s — power and swim speed over short distance
Triathlon set 3 × 750 m
With simulated poolside transitions — triathlon preparation
1,500 m time trial
Continuous all-out swim — compare with week 1 to measure progress
Week 7–8
Tapering & Open water
Volume −25% + short sprints
Keep the sharpness without accumulating fatigue — freshness for race day
Real open-water session
Lake or sea: sighting, cold water, buoys — real-condition simulation
400 m benchmark test
All-out 400 m freestyle time trial — final performance reference of the cycle
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Swimming
Sinking legs often come from a head held too high or a kick that's too powerful. Work the "torpedo" drill (arms by your sides, head in the water) to correct the position.
