Drill Library

 

Freestyle:

 

  1. Side Kick
    1. One arm locks straight in front of the head and cannot come separated from ear. Other arm locks straight behind, and cannot come separated from hip. Swimmers must roll their body in order to breathe, rather than lift their head. This drill helps mimic the freestyle breath.

Side Kick

  1. Six Kick Switch
    1. One arm locks straight in front of the head, while the other is locked at the hip - the same position as side kicking. Face is in the water. Rather than keeping the arms locked throughout the entire drill, swimmers will count for six kicks and switch arm position.

Six Kick Switch

  1. Catchup Stroke
    1. This drill helps swimmers connect their stroke from fingertips to toes. Catchup involves swimmers tapping their hand at the front of their stroke before initiating the pull. This drill is very leg driven, if swimmers do not maintain a strong and steady kick, their hips will sink and make this increasingly difficult to preform correctly.  There are different variations of this drill that we do at all levels of our program.

Catchup

  1. Modified Catchup – Hands do not tap at front, rather the arms stay shoulder width apart the entire time. Swimmers must still wait to initiate their pull until both arms are symmetrical.

Modified Catchup

  1. Zipper Catchup – Hands do touch at front of stroke, the only difference is that swimmers will drag their thumbs from their hip all the way though their armpit as they reach forward. This will cause the elbow to be high, which is key to proper freestyle technique.

Zipper Drill

Backstroke:

  1. Six Kick Switch
    1. One arm locks straight in front of the head, while the other is locked at the hip - the same position as side kicking. Opposite from freestyle, the swimmer should be arched onto their back, rather than having their face in the water. Rather than keeping the arms locked throughout the entire drill, swimmers will count for six kicks and switch arms.

Six Kick Switch – Back

  1. Single Arm
    1. This may sound basic, but practicing backstroke one arm at a time has a bit more too it. When swimming single arm backstroke swimmers are to focus on their hand entry – thumb out, pinky in. Swimmers also are to focus on their shoulder rotation. When the swimmers hand enters the water their opposite shoulder should be out of the water and close to the chin, while the other is submerged at the opposite point. Shoulders switch position when the hand exits the water.

Single Arm Back

  1. Frankenstein
    1. This is an advanced drill that requires a lot of kicking.  Swimmers will kick on their back and hold one arm up, pointed directly at the celling. That arm must stay in this position until the other arm fully completes one pull, which ends with both arms tapping. Once arms tap, the next arm begins to pull. This is very similar to catchup stroke, just done on the swimmers back.

Frankenstein Back

Breaststroke:

  1. 2 kicks 1 pull
    1. Swimmers are to stretch their body into a streamline position, complete two full breaststroke kicks before initiating their pull.

2 Kick 1 Pull Breast

  1. Three second glide
    1. Swimmers are to complete a full breaststroke cycle (pull, breath, kick, glide), but must hold their glide position for three full seconds. This will help swimmers utilize their kick.

Three Second Glide

  1. Free Kicks – Breast Arms
    1. Swimmers are to continuously kick freestyle while maintaining all other aspects of breaststroke (pull, breath, and glide). This drill is designed to help swimmers hand speed through the water, and overall timing in their stroke.

Free Kick Breast Pull

Butterfly:

  1. Head Lead Body Dolphin
    1. Swimmers will dolphin kick down the pool with arms at their side – leading with the head. The head should only lift for a breath- kick should be steady, hips should be on top of the water.

Head Lead Body Dolphin

  1. 3 Up, 3 Down (Stone skipper)
    1. This drill is a combination of head lead body dolphin, and superman dolphin kick. Swimmers will have their arms in superman for a total of three dolphin kicks. Once three kicks have been completed, swimmers will initiate an underwater pull and breathe immediately (early breath in butterfly is key). When the pull is completed swimmers hips will come out of the water and their arms will be completely behind them. Swimmers will kick three more times with arms at side, before bringing them back underwater – where they will repeat the cycle.

Stone Skipper

  1. 2 Right/2 Left/2 Full
    1. Swimmers are to pull two times with only their right arm, followed by two with their left, followed by two full strokes. This drill is designed to enhance timing of the breath, and highlight the importance of body motion during butterfly – regardless of which arm is pulling.

          2R/2L/2F