Swimming Lesson Plans 1-12 (1100m – 1600m)

Swimming Lesson Plans 1-12 (1100m – 1600m)  I have printed these off and had them laminated to take to the pool with me!

These plans are based on the Total Immersion style of open water swimming.  You can check out the instructional videos on YouTube. The book “Triathlon Swimming Made Easy” by Terry Laughlin is very helpful.  This link has TI tips Total Immersion Tips for Efficient Freestyle Swimming that you can print off and put in a Ziploc to take to the pool with you.


Finger tip drag – Lift elbows out of water and drag fingertips along water’s surface.  This will help prevent arm from fully circling up and around.

Closed fist – Closing your hand eliminated feedback and “paddle” from your stroke.  It will initially be VERY difficult! slow down and feel the water, get your balance point and use your forearm.

Catch up – This drill accentuates the glide portion of your stroke.  With one arm outstretched in front of you, the other hand enters the water and momentarily both hands glide together. Continue to alternate arms with this pause at the front in between strokes.

One arm – This drill gets you onto your side where you are more “slippery” in the water. With one arm outstretched and on your side, stroke 2-3 times with one arm before breathing and switching sides. Keep head low to prevent legs from dropping. Avoid arm sinking towards floor of pool, push hand back along body instead.