Training

Swim: Fingertip Drag Drill Promotes a Relaxed, Accurate Hand Entry. The Fingertip Drag Drill involves dragging your fingertips lightly along the water’s surface during the recovery phase of your freestyle stroke. This drill encourages a high elbow recovery and helps promote a relaxed, smooth hand entry into the water, preventing crossovers. The drill improves stroke efficiency […]

Swim: Single Arm Drill Improves Stroke Efficiency The Single Arm Drill focuses on isolating one arm while the other remains extended forward. Perform a full freestyle stroke with the active arm, emphasising a high elbow during recovery and a smooth pull under your body. This drill helps develop proper stroke mechanics, body balance, and better

Swim: Vertical Kick Drill Build Leg Strength & Efficiency The Vertical Kick Drill is performed in deep water, requiring you to stay upright while using a flutter kick, dolphin kick, or eggbeater technique to keep yourself afloat. This drill focuses on maintaining an effective and narrow kick to stay upright, with your head above water.

Swim: Side Kick Drill Maintain a Strong Body Position Starting in a torpedo position, you’ll transition into kicking on your side. One arm remains extended in front while the other stays by your side, as if resting in a front pocket. The goal is to maintain a streamlined position and stay balanced as you alternate

Swim: Pencil Drill Focuses On Proper Head and Body Alignment Swim 3-4 strokes of freestyle, then glide until your body levels out, with feet and hips rising to the surface. Resume swimming another 3-4 strokes and repeat. Swim 25m, followed by 25m of regular swimming. Focus on keeping your hips and feet high by pressing lightly

Swim: Zipper Drill Reinforces Proper Arm Mechanics Swim freestyle normally, but as you recover each arm, imagine zipping up a jacket from your hip to your armpit. This encourages high elbow recovery, helping maintain a narrow profile in the water and reducing drag. Focus on your thumb lightly brushing your side to ensure your elbow

Swim: Catch Up Drill Enhances Stroke Timing and Coordination Hold a kickboard in front of you with both hands. Start by pushing off the wall and kicking with the board out in front. Pull with one arm at a time, letting the hand “catch up” to the kickboard before the other arm begins its pull.

Swim: Corpse Drill Improves Body Rotation To Reduce Drag With your arms at your sides, push off the wall face down. Rotate your body side to side, leading with your head, while keeping your eyes looking straight down. The rotation should come from your core, and your head remains in a neutral position. Perform this

Swim: Balance Drill Improves Body Alignment & Weight Distribution This drill focuses on achieving a balanced and horizontal position in the water. Push off the wall and glide face down, arms extended forward, and head in line with the spine. Focus on keeping your hips and legs up, avoiding any sinking. Use a gentle flutter