Drill-Swim

The Drill-Swim is a bodyweight locomotion drill that mirrors a freestyle stroke while you pull yourself across the floor. It trains full-body coordination, core control, and steady conditioning without any equipment.

Lie face down on a smooth floor. Reach both arms overhead so your biceps are near your ears, and straighten your legs behind you. Rest your forehead gently on the floor, or hover it just above it, so your neck stays neutral. Draw your ribs in slightly and brace your stomach so your lower back does not sag.

Start moving forward by pulling your body with one arm while the opposite leg lifts and kicks up toward the ceiling. As that arm finishes its pull and recovers forward, switch to the other arm and opposite leg. Keep the rhythm steady and continuous - arms alternate reaching and pulling while your legs make small, controlled kicks. Move for a set distance, or perform the same motion in place if you do not have room to travel.

Breathe normally throughout; exhale as you switch sides so you do not hold your breath. To make it easier, slow the tempo, shrink the arm and leg range, or do the drill from your hands and knees. To make it harder, lift your chest and thighs slightly off the floor, keep your feet from touching down between kicks, or pick up the pace.

Fault: Craning your neck to look forward. Fix: Keep your chin tucked and your gaze slightly down and ahead of your hands so your neck stays long.

Fault: Letting your hips sag or your lower back arch. Fix: Brace your stomach and gently tuck your pelvis so your belt line stays close to the floor.

Fault: Dragging the legs and doing only arm pulls. Fix: Pair every arm pull with a kick from the opposite leg so both sides move together like a swim stroke.

Fault: Holding your breath and tensing up. Fix: Exhale on each switch and keep your shoulders relaxed away from your ears.