Swim Technique Drills

Swim Technique Drills are focused practice movements in the pool that teach better freestyle stroke mechanics. They train your lats and shoulders to pull cleanly while your core keeps your body in a straight line.

Start in the water with your body long and level, eyes looking at the bottom of the pool. Use a kickboard, pull-buoy, or both if the drill calls for it. Keep your hands relaxed and your elbows slightly above the wrist during the catch.

Move slowly through one part of the stroke at a time - catch, pull, recovery, and entry. Let your body roll from side to side with each arm stroke. Place your hand in the water quietly in front of the same shoulder, not across your centerline.

Breathe out steadily through your nose or mouth while your face is underwater, then turn your head to the side for a quick inhale. Keep your belly and lower back engaged so your hips stay near the surface.

To make it easier, hold the kickboard and use fins so you can focus on just your arms or just your kick. To make it harder, drop all equipment and swim slower, holding each position for a longer count.

Fault: Treating the drill like a sprint. Fix: Slow down each rep and remember these drills are about position, not speed.

Fault: Crossing the midline or slapping the hand down. Fix: Focus on body roll and a clean hand entry right in front of the shoulder.

Fault: Swimming long, tired reps. Fix: Use short reps with full rest so every repeat keeps quality high.

Fault: Adding too much paddle work. Fix: Limit paddle work, because excess paddle volume can beat up the shoulders.