Welcome to my swim corner! If you're like many of the not pro swimmers, you might find yourself struggling to grasp not just the mechanics of various swimming drills, but also their underlying purpose. Why do we do these drills? What are they meant to improve or achieve?
Understanding the "why" behind each exercise is just as crucial as mastering the technique itself. That's why I've put together a comprehensive guide, complete with YouTube videos for each drill, to help you not only perform the drills correctly but also understand their benefits.
Here are the Top-15 freestyle swimming drills designed to enhance your swimming technique and deepen your understanding of the training program:
1. Catch-Up Drill
* Objective: Improves stroke timing and coordination between the arms.
* How to Do It: Start with both arms extended in front. Pull with one arm while the other remains extended until the moving arm touches the extended arm, then switch.
* Video: https://youtu.be/qpczzwoXbyQ?si=GuatEBKpamSabRMH
2. Zipper Drill
* Objective: Encourages high elbow recovery to minimize drag.
* How to Do It: As you recover your arm out of the water, imagine you are zipping a zipper along your side, keeping your elbow high.
* Video: https://youtu.be/Ul_By69Mc8Y?si=fuXUfJRClZpTx2fI
3. Fist Drill
* Objective: Enhances water feel and forearm strength.
* How to Do It: Swim with clenched fists. This forces you to utilize your forearms more during the pull phase, enhancing the strength and technique of your stroke.
* Video: https://youtu.be/HH0TlKA-UFU?si=hE2bPTfNTEWmcb5f
4. Single Arm Drill
* Objective: Focuses on stroke mechanics and balance for each arm individually.
* How to Do It: Swim with one arm while the other rests by your side. Alternate arms each length and concentrate on maintaining body balance.
* Video: https://youtu.be/6YXOT_HQtjM?si=-bAGuZ2P-S0irQ66
5. 3-3-5 Drill
* Objective: Develops rhythm and bilateral breathing techniques.
* How to Do It: Swim three strokes with one arm only, then switch and swim three strokes with the other arm, followed by three strokes using both arms. Repeat the cycle.
* Video: https://youtu.be/esR73Sdh38E?si=vMgnjAY4TyhwNM6E
6. Side Kick Drill
* Objective: Improves body rotation and balance.
* How to Do It: Kick down the pool on your side with one arm extended in front and the other arm down by your side. Alternate sides every 25 meters.
* Video: https://youtu.be/1VQVfo0icr0?si=mHenEFM-9E6uJw8Y
7. 6-3-6 Drill
* Objective: Enhances body rotation and integrates it with full stroke swimming.
* How to Do It: Perform six kicks on one side with one arm extended, switch to full stroke for three strokes, and then switch to the other side for six more kicks.
* Video: https://youtu.be/AciR9AJcET0?si=LSHH9zz4fMVkxdrN
8. Countdown Drill
* Objective: Reduces stroke count by increasing efficiency.
* How to Do It: Begin each length with a specific stroke count and aim to reduce it with each subsequent length by focusing on longer, more powerful strokes.
9. Vertical Kicking
* Objective: Builds leg strength and endurance.
* How to Do It: Tread water in a vertical position and perform a flutter kick. Try to keep your body as straight as possible.
10. Shark Fin Drill
* Objective: Improves body roll and arm recovery.
* How to Do It: Swim with one arm at your side, raise the other arm to form a "shark fin" by your side, then complete the stroke.
* Video: https://youtu.be/ijSSYT5Bc2w?si=2JXkkfRHDw50JNXN
11. Dog Paddle Drill
* Objective: Enhances the catch phase of the stroke.
* How to Do It: Swim with your head above water, using only your arms in a dog-paddle style, focusing on a strong and early catch.
* Video: https://youtu.be/aSISVSt1xuU?si=x2_e7FTCxnF0NrHZ
12. Broken Arrow Drill
* Objective: Promotes a streamlined position and efficient arm entry.
* How to Do It: Push off in a streamlined position, take one stroke, return to streamline, and repeat. Focus on maintaining alignment.
* Video: https://youtu.be/xvO4Tk3jhHM?si=RAA5RgeVHKjlas7v
13. Underwater Dog Paddle
* Objective: Develops a powerful and effective underwater pull.
* How to Do It: Perform the dog paddle drill completely submerged, emphasising the pull through with your arms.
14. Breathing Pattern Drill
* Objective: Improves oxygen efficiency and adaptability in breathing.
* How to Do It: Vary your breathing patterns every few strokes (e.g., every 2, then 3, then 4 strokes).
* Video: https://youtu.be/iifhkFyRRzs?si=ZE2lSpSnLr6L5mib
15. Closed Fist with Paddles
* Objective: Increases resistance to strengthen the upper body.
* How to Do It: Swim with closed fists, then switch to using hand paddles. Notice the increased resistance and work on pulling through it.