Swim drill library · 8 drills
Swim Drills
Most people swim badly — and swim fitness ceilings fast without technique. These freestyle drills build the stroke one atomic shape at a time: body line first, then feel for the water, then propulsion.
2 drills
Rotation
- Kick on Side→Lead shoulder longOn your side, bottom arm extended forward, top arm resting along the body. Flutter kick, head down, rolling slightly to breathe as needed. Trains the rotated body position freestyle lives in.
- 6-3-6 Switch→Roll, don't roll overSix kicks on one side, three full freestyle strokes, six kicks on the other side. The strokes connect the rotated positions — practices clean rotation through the pull.
4 drills
Catch
- Front Scull→Press water, not airFloat face-down in streamline, arms extended forward at shoulder width. Sweep the hands a few inches in and out, palms angled to push water back. Builds the feel of pressing water — the catch — without pulling.
- Catch-Up→Touch before you pullSwim freestyle but wait for one hand to touch the other out front before starting the next pull. Forces a long body line and full extension on every stroke.
- Fingertip Drag→High elbow, soft handSwim freestyle and let the fingertips of the recovering arm trail the surface of the water from exit to entry. Forces a high elbow recovery and relaxed arm.
- Single-Arm Freestyle→Press, don't slapSwim freestyle with one arm only, the other arm extended forward and quiet. Breathe to the working-arm side, and swap arms each bout. Isolates each side so flaws can't hide behind the other arm.