Swimming

Swim: 6-1-6 Drill Improves Body Rotation The 616 Drill focuses on improving body positioning, balance, and rotation in freestyle swimming. The drill alternates between six kicks on your side and one full freestyle arm stroke. This drill is an advancement of side-kicking drills, helping swimmers develop better stroke timing and awareness, while teaching the importance […]

Swim: 6-3-6 Drill Improves Body Position & Timing The 636 Drill is designed to improve body positioning, balance, and stroke timing in freestyle swimming. The drill alternates between six kicks on your side, three full arm strokes, and then another six kicks. By holding a streamlined position during the kick phase and focusing on proper

Swim: Corkscrew Drill Develops Core Strength & Balance The Corkscrew Drill alternates between one freestyle stroke and one backstroke stroke, requiring a full 180-degree body rotation with each stroke. This drill helps develop coordination, core strength, and balance while promoting bilateral breathing. It’s a valuable technique for building smooth transitions in open water swimming, especially

Swim: Buoy Turn Drill Make Tight Efficient Turns This Tight Buoy Turn Drill helps swimmers efficiently navigate around buoys during open water races by focusing on using strong, controlled strokes and body positioning. This drill teaches swimmers to use a one-arm stroke to pivot their body tightly around the buoy, maintaining momentum and balance. By

Swim: Corkscrew Turn Drill Develops Buoy Navigation Skills The Corkscrew Turn Drill is designed to help swimmers efficiently navigate tight buoy turns in open water races. By using a combination of freestyle and backstroke techniques, swimmers can pivot tightly around buoys, using a one-arm stroke to help steer the body while maintaining momentum. This drill

Swim: Water Polo Drill Improves Strength & Sighting Skills The Water Polo Drill involves swimming freestyle with your head lifted above the water, simulating water polo technique. This drill requires a high elbow and strong pull to maintain balance and propulsion while relying on a powerful kick to support your elevated body position. It improves

Swim: Distance Per Stroke Drill Longer More Controlled Strokes The Distance Per Stroke (DPS) Drill focuses on maximising the distance covered with each stroke by extending your reach and pulling efficiently through the water. The goal is to reduce the number of strokes per length, promoting long, powerful strokes for improved efficiency and propulsion.  This

Swim: Hand Entry Drill Refines Hand Entry for a Smoother Stroke The Hand Entry Drill helps swimmers develop a dynamic, powerful entry with a high elbow, focusing on a clean, intentional hand entry. In this drill, the elbow drives the movement forward, occasionally “slapping” or “smacking” the water as it extends, promoting a strong transition

Swim: 3-5-7 Drill Promotes Bilateral Breathing & Endurance In the 3-5-7 Drill, you alternate breathing every 3, 5, and then 7 strokes, repeating this pattern throughout the set. Begin by breathing every third stroke, then switch to every fifth stroke, and finally every seventh stroke. After completing the 7 strokes, return to breathing every third

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