Swim Drills

We incorporate 10 different swim drills in our training plans to help break your stroke into smaller, more manageable parts, making it easier to refine your technique.

How to Approach Swim Drills:

• Watch the videos and read about each drill below—they all serve a unique purpose.
• If a drill feels challenging, it may highlight a weakness in your stroke. Instead of avoiding it, focus on improving that area.
• Perform drills slowly and with full focus—there’s no need to rush.

Using Swim Aids:

• To start, use fins, a pull buoy, or a swimmer’s snorkel (check this video) to help you focus on technique without worrying about buoyancy.
• Once you feel confident with your form, gradually remove these aids and practice without them.

Feel free to reach out if you have any questions—we’re happy to help!

1. Pull

Benefits

This drill helps develop upper body strength, improve stroke efficiency, and refine pull technique for a more effective freestyle.

Technique

Place the pull buoy between your thighs to keep your legs afloat, allowing you to focus entirely on your stroke mechanics without worrying about sinking.

• Swim front crawl as usual, emphasizing a strong, controlled pull through the water.
• Focus on proper body rotation to maintain efficiency and balance.
• Engage your core to stay streamlined and reduce unnecessary drag.

2. Kick

Benefits

This drill helps develop kick efficiency, improves endurance, and contributes to a more powerful freestyle.

Technique

Benefits

This drill helps engage the larger surface area of your forearm, which develops a stronger catch in your stroke. It enhances your overall stroke technique, leading to improved freestyle performance.

Technique

Swim front crawl with your hands clenched into fists throughout your stroke.

• Focus on using your forearms to generate propulsion through the water.
• Maintain a strong, steady kick and keep proper body rotation for balance and efficiency.

New to this Drill?

• You can make it easier by using a pull buoy or fins to help with buoyancy and focusing solely on the stroke mechanics.

4. Front Scull

Benefits

This drill helps improve your feel for the water, stroke mechanics, and body position, contributing to better freestyle technique and efficiency.

Technique

Benefits

This drill helps build a stronger catch and improves your feel for the water, resulting in a more powerful and efficient freestyle stroke.

Technique

Bend your arms at a 90-degree angle at the elbows, with your fingers and forearms pointing toward the bottom of the pool.

• Use your hands and wrists to trace a figure 8 pattern in the water, focusing on feeling the pressure against your palms and forearms.
• Use a light, steady kick for balance.
• Maintain a relaxed rhythm and ensure your body position stays aligned and efficient throughout the drill.

New to this Drill?

• Use a pull buoy or fins to help with buoyancy and prevent your legs from sinking.
• If you’re concerned about turning your head to breathe, use a swimmer’s snorkel to keep your focus on the drill.
• Take it slow—this drill is about mastering technique, so avoid rushing through the motions.

6. Doggy Paddle

Benefits

This drill improves arm positioning, body rotation, and stroke efficiency. Regular practice will result in smoother, stronger swimming by developing better technique.

Technique

Benefits

This drill helps improve body rotation, balance, and stroke efficiency in freestyle. While challenging, perseverance with this drill will lead to a more effective and streamlined swimming technique.

Technique

Keep one arm by your side while the other arm performs a normal freestyle stroke.

• Focus on rotating your body to both sides as you swim, and maintain a steady, relaxed kick to help balance.
• Switch arms every 25 meters or after a few strokes.

New to this Drill?

• Try an easier version by extending your resting arm straight out in front, for better balance.
• You can also use a pair of fins to help with buoyancy and make the drill easier while you focus on stroke technique.

8. Kick on Side

Benefits

This drill improves body position, balance, and streamlining, enhancing your freestyle stroke. It addresses the common issue of a "crossover," where the lead arm crosses the centre line upon entering the water. Swimmers with a crossover often compensate by using an inefficient scissor kick or snake their hips.

Technique

Lie on your side with one arm extended straight forward, aligned with your shoulder, and your fingers pointing toward the end wall. Keep your other arm relaxed by your side.

• Kick steadily from your hips with straight legs and relaxed ankles, maintaining a smooth rhythm.
• If you start drifting toward the lane rope or wall, straighten the direction of your lead arm.
• Rotate your head smoothly to breathe while maintaining your body’s balance and rhythm.

New to this Drill?

• Wear fins to assist with balance and propulsion, making it easier to focus on the technique.

9. Breathe Every 3 or 5 Strokes

Benefits

Bilateral breathing helps balance your stroke and improve your technique. It’s a valuable skill for open-water swimming because it allows you to avoid common challenges such as the sun in your eyes, other swimmers, or choppy waves. Practicing bilateral breathing makes you a more versatile and efficient swimmer.

Technique

Swim front crawl as usual, but instead of breathing every two strokes, breathe every third or fifth.

• Start by breathing to your left, then take two or four strokes before breathing to your right.
• Keep your head low in the water, rotating your body with each stroke.
• Focus on exhaling fully underwater.

10. Open Water Sighting

Benefits

This drill improves your open-water navigation skills, helping you stay on course without disrupting your swimming rhythm or speed.

Technique

Swim front crawl as usual, but lift your head slightly every few strokes to look forward. To simulate race conditions, focus on a 'mark' (for example, place a swim toy at each end of your lane to represent a visual target).

• Keep your chin just above the waterline, then quickly turn your head to the side to breathe as normal.
• Focus on maintaining a steady rhythm and body position while incorporating the sighting.
• This sight-turn-breathe technique should be fluid—it’s not three separate movements.
• Depending on the water conditions and visibility, aim to sight every nine strokes.

You may not always see your 'mark' initially, but don't worry; it will become easier with practice.

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