Zoe Fitness | Personal Coach

Compilation of Swimming Drills to Improve Technique

Compilation of Swimming Drills Sourced From:

USA Swimming

USMS: Master Swim

Go Swim

Videos are available on-line at above linked websites if you have any questions on form, or instruction.

This is small sample of drills that can be done; many drills can be created to help you perfect your swim technique.  Simply think; what do I want to improve or fix?  And get creative!!

 

Butterfly:

1 Arm: Drill

Arms no kick

Kicking on Back Hands Down: Focus Fast Feet, limits knee bend

3 Right Arm/Streamline Kick/3 Left Arm

2-2-2/2-2-3/2-2-4

Push Off; 3 Full Strokes, no breath, Glide into EZ Free:

Series 2 Full Strokes è3 Full Strokes

Fly Arms, Free Kick

4 Kick Rotation

8 Kick Rotation

Jumping in Rainbow

Add Glide

Add Pull

West Side Fly Progression

Weighted Dolphin Kick

Vertical Fly

Perp Drill

Soft Hands

Side Breathing

Dolphin Kick Initiation

Second Kick

Late

Butterfree

Butterfly 3-3-3

Dolphin Kick: Arms Up, on your back

Single Arm Extended

Outside-in Kick

Lower Back Dolphin Kick/Underwater Dolphin Kick

Reverse Dolphin Kick

Underwater Dolphin Kick with Pull Buoy

360 degree Dolphin Rotation Underwater

4 Kick => 1 Swim

 

Back Stroke:

Kick

Break Arms down

Reverse Kick

Kick Streamline/ Finger Tips Point Up

2-2-2 Drill

3-2-1 Drills

L Drill

Puck Balance for Head position

Good Rotation Drills: Exit Thumbs Up; enter pinkie 1^st

Double Arm Controlled

Dumbbell Drill

Bobble Head Drill

Quarter Arm Lift Drill

Free/Back Combo Drill

Med. Ball Kick

Shoulder Recovery

Goggle Under Back Kick

Learning Spin Drill

Working on Catch

The Wave

Pulling on Lane Line

Nose Plugs

Learning Partner Pusher

Kick Extend Swim

Pull Buoy Flutter Kick

Hand Entry Width

Not too Soft Hand Entry

Opposite Shoulder Single Arm

Backwards Board Kick

Marching Soldier

Spin Drill

Double Arm

Steady Kick

“Topher” Drill

Thumb Back Stroke

Bull Buoy Swimming

Timing Your Turns

Quick Draw

Shoulder Pop

“Wave” Recovery

 

Breast Stroke:

Kick with buoy

45 degree head

With Kickboard

Pull-Breathe-Kick-Glide

2 Kick- 1 Pull

3 Strokes Up/3 Strokes Under

Breast Pull with Free Kick

Breast Pull with Dolphin Kick

Breast with Paddles, not straps

3-2-1 Stretch

Heel Touch Kick

Flipturns with no Push Offs

Sneaky Extension Practice

Back Throw Extension

Sweep into Air

Kick with Board

4-stroke Free, Breast

Playing with Rate

Upside Down with Recovery Focus

Resistance Wall Kick

Long Stroke

Band Kick

Pull Buoy Kick

Mini Pull

High Heels Kick

Kick with Fins

Body Dolphin Straight Arms

Forced Hand Sweep

Thumb Lock Extension

The Last Stroke

Wall Wave

Head Position

Eggbeater Warm Up

Shadow Outsweeps

Single Stroke Streamline

Under Lance

Breathe Every Stroke

Davo Hand

3 Fly – 3 Breast

Timing Underwater Dolphin

High Hands Freestyle

High Heels Recovery

Time Your Breath

Front Skull Pull

Skulling at Wall

Breath Control

Separation Drill

Narrow Kick

Underwater

Flow with Fins

Double Under Water Pull

Pull Down And Arm Recover

Shark Fin Kick

Wall Pull

Building Rhythm

Snorkel Pull

Early Catch: Hands

Streamline Push

Butt Heat

Break Out

Single Leg Kick

Head Down Pull

Elbow Hit

Tempo Trainer Kick on Your Back

Fast Skull

3 Down, 2 Up

Wide Pull

Head Lead Kick Under Water

Head Lead Kick on Your Back

Head Lead Kick on Your Stomach

Pulling with Paddles

Upside Down

 

Freestyle:

1-Arm Drill

Catch Up

Fiddle Faddle

3-5 Switch

6 Kick Switch

6 Kick Catch Up

4 Kick Switch

4 Kick Catch Up

2 Kick Switch

2 Kick Catch Up

• Above 6 drills can be done single arm or both arms

1 Mississippi, don’t pull for one second

Dr Pepper/Shark

Skulling:

Wide Y skulling

Windshield Wipers

Hip Skull; face down/Face Up

Feet First

Pull Drills: fist/tick tock 6 o’clock/Longhorns/Sooners

High Elbow

Finger Tip Drag

Kick in Catch

Demont 4R

Kicking on Side = Wrap Arm

Catch up with Pipes

Bow and Arrow

Freestyle Front Quadrant

Use of Rubber Flexi Balls

Tap your Head Drill

Next Drills can be done with or without Pull Buoy:

Fist Stroke

OU

TX Longhorns

Catch Up

Slow Arm Recovery with Hesitation

Quick Catch

High Swingers

EVF (Early Vertical Forearm)

Kicking on Side

Kicks 1,2,3,4 breathe to side

Zipper Drill (6 Kicks)

Normal Free Style Tempo

Single Arm

Reduced Stroke

Disappear Behind Your Hand

Double Band Kick

Fin Sprint

Developing Narrow Flutter Kick

Position 11 Surge

Eyes Catch Up

Lope Kick

Playing with Surface Area

Kickboard Extension

Synchro Swim Drill

Sliced Hand Exit

The Finish

The New Hypoxic

Waterfall Flips

Deep Catch

Resistance Catch Training

Open Water Rabbit

Inner Elbow Extension

Flutter Kick Fix

Power Elbow

Ankle Pull Buoy

Sneaking Up on Air

Reach, Ride, Grab

Heavy Hand with Side Kick

Underwater Free

High Hips

Board Power Pull

Avoiding the Fall

Donut Catch

Ball Catch

Connection Variation

Flutter Wall Kick

Bent Arm Extension

Single Paddle

Catch Up Catch

Shoulder Breath

Above Speed Catch

Flutter Kick X

1^st Breath

10 Kick Flutter Variation

Active Gliding

Eyes Up Catch

Flutter Kick Basics

Doggie Dig with 2 Beat Kick

Stretch Cord Speed

Band Kick

Timing Kick

Wrist Drag

Freestyle/Backstroke – Tempo Training Kick

Egyptian Crawl

Loper Drill

Balanced Swim/Kick

Head Play

Vary Your Breathing

Stun Gun

Limit Legs

Shoulder Throw

Shoulder Rotation

Floating Paddle Drill

Head Up Swimming

Snorkel Swimming

No Breathers

Hand Play

Freestyle Arms with Dolphin Kick

Broken Wrist

Click and Go

Tight Tuck on Flip Turn