6-Week Technique Plan: Arm Stroke Coordination (Swimming Coach) is a 6-week swimming plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
If we want to change our stroke frequency, we must also be able to change our arm stroke coordination. This specific technique plan teaches the two different freestyle styles, the glide stroke and the rotational stroke (hip-driven and shoulder-driven), and enables playful switching between these two techniques. This plan is aimed at all performance levels and can be supplemented with other content (after the technique units!). You can find more such plans and detailed content at deinschwimmcoach.de!
Training Zones Heart Rate Zones Duration Example Intensity
Recovery (Recom) > 120 5 – 60 min 200m easy 3 – 4 RPE*
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 18 scheduled entries across 6 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 3
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
200 m | 200 m | 6x variable on / 0 min easy | 4x variable on / 0 min easy + 3 more steps
200 meters/yards warm-up swim 200 meters/yards Individual Medley (IM) 6x50 meters/yards technical drill with short fins, 20 seconds rest after each round 1.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
300 m | 2x variable on / variable easy | 4x variable on / 0 min easy | 6x variable on / 0 min easy + 3 more steps
Swim 300 units easy for warm-up. Do 2 rounds of 100 Individual Medley, legs only.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
400 m | 4x variable on / 0 min easy | 16x variable on / 0 min easy | 100 m + 4 more steps
400 meters/yards warm-up 4x50 meters/yards mini medley with 20 seconds rest 2x8x50 meters/yards frequency pyramid with 20 seconds rest and after each set 100 meters/yards easy swim 100 meters/yards easy swim 6x50 meters/yards freestyle with
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.