iPod Swim Skill Training Plan with Videos

This is a three-week, skill-improvement based training plan that is designed to help triathletes or novice swimmers who want to improve their swimming, with video guidance for individual drills and techniques with quality demonstration of the skills. For each skill and drill, a video is included to reference, compatible with Windows Media Player, AND iPOD VIDEO!!! Now you can take the drills to the pool with you!

This plan is great for anyone looking to improve on their swim skills, but is especially helpful to those who may not have access to a coach on deck, or aren’t in a masters program.

The plan is laid out with a single drill each day, but the drills can be thrown into a single practice, used throughout the year.


Sample Day 1

Hello Athletes! Thanks for purchasing this Swim Skill Video Plan from Coach Jim Vance. This plan is designed to help develop coordination and feel in the water. Feel free to use a pull buoy to help keep you afloat. To maximize the effectiveness of the drills here, they should be practiced regularly, and you should look for the feel of "pressure" against your hands and forearms. This "pressure" is the key to sculling, and swimming fast. Though the plan is listed with a single drill on each day, you can combine them and use them as often as you'd like.

Sample Day 2

For additional challenge, do it feet first, going backward! (See tomorrow's video demonstration)

Sample Day 2

Sculling - Front of the body -
While face down, sweep your hands left and right through the water, arms extended out in front of you. Your hands act like propeller blades, and subtle changes in hand pitch and speed will change your body position and speed. Use these changes to propel your body, and feel the water. Apply this feel and pressure to your freestyle stroke.

Sample Day 3

Sculling - Backward, Front - Starting on your stomach, do a front scull with arms extended, but moving feet first down the pool. Try to hold body position high near the surface of the water.

Sample Day 4

Sculling - Chest -
Same as sculling at the front, but now you position your hands in line with your chest and shoulders. Your elbows should remain high and near the surface of the water. Propel yourself forward with the sweeping motions of the hands and forearms.

Sample Day 4

For additional challenge, do it feet first, going backward!

Sample Day 5

Sculling - Hips - Same as sculling at the front and chest, but now you position your hands in line with your hips. Your elbows should remain high and near the surface of the water, upper arms near the ribs. Propel yourself with the sweeping motion of the hands, much like you get propulsion from the finish of the stroke.

Jim Vance
TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science