6-Week Technique Plan: Overwater Arm Stroke (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
Do your arms get heavy quickly while swimming? Are you often told that your swimming style above water doesn't look good? This technique plan aims to improve the overwater arm stroke so that the overwater phase can be used as a relaxation phase, contributing to a more economical swimming style. This plan is aimed at all performance levels and can be supplemented with other content (after the technique units!). For more such plans and swimming content, check out deinschimmcoach.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 | 4x variable on / 0 min easy | 8x variable on / 0 min easy | 100 m + 3 more steps
Task Swim 200 meters/yards for warm-up 4 intervals of 50 meters/yards: First 15 meters/yards maximum sprint, then 35 meters/yards easy.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
200 m | 4x variable on / 0 min easy | 200 m | 6x variable on / 0 min easy + 4 more steps
Task 200 meters warm-up swim 4x50 meters mini individual medley with 10 seconds rest 200 meters alternating freestyle arms/legs 6x50 meters technical drill with 20 seconds rest: Use short fins.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
300 m | 10x variable on / 0 min easy | 4x variable on / 0 min easy | 9x variable on / 1 min easy + 2 more steps
Task First swim 300 meters for a relaxed warm-up. Then 10 sets of 50 meters: Swim the first 25 meters with a technique drill, the remaining 25 meters normally.
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.