Swimming workout: arm propulsion and technique

The secret to swimming better and faster thanks to arm technique is no secret at all: hard work and dedication are the perfect combination!


Since the arms are the most important limbs for propelling you forward when swimming, it is important to train them to gain muscle power and to get more enjoyment out of swimming.


Today, Nabaiji has combined for you the best drills and arm equipment to offer you the most complete upper body workout possible. Technique, propulsion, we cover everything!


Cap, goggles, dive in!








Warm up for about 20 minutes to wake up your joints, muscles and heart rate. It is important to warm up before adding training equipment.


12 x 50 metres:


TOTAL: 600 metres





The exercises proposed here, with and without equipment, promote the awareness of catch in the water and let you correct the movement so that the right technique then becomes automatic.


8 x 200 metres:

  • 2 x 200 m crawl (1. with paddles / 2. clenched-fist crawl)
  • 2 x 200 m crawl (1. with paddles and pull buoy / 2. straight arm crawl)

  • 2 x 200 m crawl (1. with pull buoy / 2. catch-up crawl)

  • 2 x 200 m crawl (1. with pull buoy, paddles, band / 2. regular crawl)


Do not forget to hydrate yourself during your rest periods... cramps can come on fast!


TOTAL: 1,600 metres





Wind down by keeping moving so that the body reduces its effort little by little. Prioritise relaxing your muscles and focus on your swimming technique and feeling the glide.


TOTAL: 200 metres


SESSION TOTAL: 2,400 metres


Give yourself a pat on the back! The workout is finally over! More than two kilometres in one hour, I tip my cap! If you want to get stuck into a more substantial workout, you can adapt it to your desires and/or needs.


This kind of swim training focused on arm work is very effective for increasing power and improving your swimming technique. Try it, you will be proud of yourself!


Finally, don’t forget to stretch and hydrate yourself to prevent muscle aches the next day. And don’t hesitate to take a cold shower to increase circulation and speed up recovery.


Print the session


See you very soon for a new swimming workout!

National Swimmer & Dialogue Leader

Improving your power and arm technique takes dedication and work! Let's see how equipment can help you to achieve this [...]


Swim drills are essential if you want to perfect your technique. So let's "drill" these arm movements into ourselves [...]

4.28 / 5 660 ratings