Swim drill library
Swim Drills
Most runners 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.
9 drills
Rotation
Kick on SideOn your side, bottom arm extended forward, top arm resting along the body. Flutter kick down the pool, head down, rolling slightly to breathe as needed. Trains the rotated body position freestyle lives in.“Lead shoulder long”6-3-6 SwitchSix 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.“Roll, don't roll over”
Catch
Front ScullFloat 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.“Press water, not air”Catch-UpSwim 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.“Touch before you pull”Fingertip DragSwim 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.“High elbow, soft hand”Single-Arm FreestyleSwim freestyle with one arm only, the other arm extended forward and quiet. Breathe to the working-arm side. Switch arms at the wall. Isolates each side so flaws can't hide behind the other arm.“Press, don't slap”