Drills

Fist Drill – Swim freestyle, make a fist and complete a normal pull. Emphasize the paddle from your elbow to your fist. Try 1 lap with a fist and one lap with an open hand. You should feel a difference in the stroke and your elbow will be higher.

Fingertip Drag Drill – Drag your fingertips on the recovery of your stroke. This will force your elbow to point upward. Remember to rotate and watch where your hand enters the water.

Stroke Count Drill – Count the number of strokes you take one lap. On the next lap try to decrease the number of strokes by 1. Good rotation, long reach and high elbow pulls with help reduce the stroke count.

Side Kicking – Kick on your side with your lower arm stretched out in front of you and the top arm by your side. Count for 4 seconds then rotate onto your other side. Repeat this for one lap, then swim a lap. This will help you work on your rotation and breathing.

Catch-up – start with your right arm out in front. With the left hand “catches up” with your right hand, start the pull. Remember good rotation and gliding.

Min-Max 50s – Count the number of strokes for 50 yards. Add the stroke count to the amount of time it takes to complete the 50 (i.e. 30 strokes + 34 seconds = 64). Try to reduce the total each 50 either by reducing the stroke count or time.

Press Buoy – Push off the wall with your arms by your side and flutter kick. Keep you body parallel with the water surface by “pressing” your chest further in the water. When you need a breath, lift your head straight up. You will feel your legs drop down. After putting your head back in the water, rebalance by again pressing your chest in the water.

Vertical Kick – In the deep end, kick with your arms by your side. Keep the kicks short, flex your foot and do not “bicycle kick”.