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 arm strokes during the swim phase, this drill helps swimmers develop better overall stroke mechanics, particularly in terms of body control, leg kick efficiency, and arm pull coordination.

Key Points

Side Kick Position: Start in a streamlined, swordfish position with one arm extended and the other by your side, looking straight down.
Arm Strokes: Perform three controlled freestyle strokes, focusing on high elbow recovery and a strong pull.
Controlled Kicking: During the six kicks, maintain balance and streamline, using your core to stabilise your body.
Breathing Focus: Beginners should breathe during the arm strokes, while more advanced swimmers can practise breathing during the six kicks without losing form.

Drill Execution

Begin in a side-lying position (swordfish), with one arm extended and the other by your side, looking down at the pool floor.
Perform six flutter kicks in this position, focusing on maintaining a streamlined body alignment.
After six kicks, perform three controlled freestyle strokes, ensuring high elbow recovery and a powerful pull.
Return to the side kick position for another six kicks, and repeat the cycle.

Progressions

Breathing Progression: For beginners, focus on breathing only during the arm strokes. As you advance, practise breathing during the six kicks without compromising balance.
Add Paddles: To strengthen your pull and improve water catch, use paddles during the drill. This will help you focus on generating more propulsion during the arm stroke phase.
Kick Intensity: Increase the intensity of the kicking phase to develop stronger leg propulsion while maintaining body alignment.
Extended Distance: Perform the drill over longer distances, focusing on maintaining steady, controlled movements to build endurance and refine stroke mechanics.

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