Swimmers learn the basic strokes and spend time developing form to move through the water efficiently. As beginners master form, they then move on to building endurance and fall into the intermediate category. Intermediate swimming workouts typically are designed to prepare swimmers for competitions and races. Criteria to start intermediate training usually requires swimmers to complete an uninterrupted swim for at least 300 yards.
Gliding
Swimmers need every advantage when they first enter training for competitive meets. Triathlon coaches at Bikes Unlimited report that the gliding push-off drill can help to provide that competitive edge. All intermediate drills and workouts should begin with a warm-up and cool-down period that typically includes freestyle swimming. To perform the glide drill, stand at the edge of the pool in the shallow end or hold the side of the pool in the deep end. Take a breath and duck your head underwater while bending your knees and placing your feet against the wall. Extend your arms straight out in front of you, placing one hand on top of the other. Push off the wall and glide as far as you can. Stand up when you stop and make a note of how far you went. Return to the starting position and repeat, trying to go further with each push. Keep your legs straight and your arms close against the sides of your head.
Kicking
An integral part of intermediate swim training is to build endurance so that you can maintain good form for an entire race without tiring. Kicking drills can help to build leg strength while giving you a cardiovascular workout to build lung capacity and endurance. Use a kickboard to concentrate on your kicking. Lie in the water with the kickboard held out straight in front of you with your arms outstretched. Kick 100 times without stopping. Alternate fast and slow kicks after 25 kicks.
Strokes
Efficient strokes with the longest reach and best body form help to win races. According to Bikes Unlimited coaches, an elite swimmer can move from one end of the pool to the other in 14 strokes and maintain speed and accuracy. An intermediate swimmer should aim for about 25 strokes from end to end. To perform the strokes workout, you have to count your strokes as you swim. To reduce the number of strokes you need to get across the pool, extend your arms a little further with each stroke, make sure your legs and body are as streamlined as possible and roll your hips appropriately to get an additional boost. Aim to reduce your stroke count by one each day as you perform the drills.
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