Swimming Drills

For those new to competitive swimming, drills are modifications to the freestyle stroke which help you hone your technique and become a more efficient swimmer. Most swimming regimens, including the one we are using from Runner's World, incorporate drills into their training routines.

The following are instructions for some common drills, and there is also a link to a short two minute instructional video.

Catch-up: Swum like regular freestyle, except one arm is stationary, always extended forward (front arm), pointing towards the destination, while the other arm performs the stroke (working arm). When the working arm moves forward and "catches-up" with the stationary arm, they change places. Purpose: improve long stroke and long body position (be streamline).

Fingertip Drag: Swum like regular freestyle, except your fingertips never leave the water as your arm moves forward during the stroke recovery (bringing your arm from your hip to the front). Drag your fingers forward through the water, slightly off to the side of your body. Purpose: practice keeping your elbows bent and high during recovery (NO STRAIGHT ARMS!).

10/10: This looks like regular freestyle in very slow-motion. One arm is extended forward, pointing towards your destination (front hand). The other is backwards, pointing towards where you just left (back hand), with the arm resting against the edge of your body, hand by your hip. You should be on your side, with the back hand side of your body up, the front hand side of your body down (towards the bottom of the pool).Take 10 kicks, then stroke, so that your body rolls and your hands switch places. Repeat every ten kicks. Purpose: practice good body roll (really swim on your side).

Fist: Swum like regular freestyle, except you hold both of your hands in a fist while stroking. When you are clenched, you should press on the water with the inside (palm side) of your forearm - think of the lower arm, from elbow to wrist, as an extension of your hand. When you unclench your hand, you should notice a difference in pressure on your hand (your hand should feel like a paddle) - use this feeling to keep your hand holding water as you move through your pull pattern. Purpose: get a feel for the water and how to maximize pull through it.

One-arm: Swum like regular freestyle, except only one arm is moving. Keep one arm stationary, either forward (front hand) or backwards, against your side (back hand). The moving hand works for one lap, then switches for the next lap. Be sure to practice this drill with the stationary arm in both positions. Purpose: focus on improving one arm at a time.

Watch the video.