When doing drills, the main focus should be
breaking the stroke down and perfecting it. Don't rush drills -- good technique
is the important factor.
Backstroke 7&7 Drill
Do this drill on your back with fins. It will overemphasize the movement
of the shoulder roll during the backstroke.
- Begin by facing the wall, completely over on one side, with your top
arm relaxed at your side and your bottom arm extended in front of you in
a streamline position.
- Push off and kick 7 counts. Take a 1/2 backstroke rotation, stopping
on the other side.
- Take 7 kicks on this side and take another 1/2 backstroke rotation
to the original side.
- Continue to switch sides every 7 counts. Your shoulder should pop up
on the opposite side when stroking and your hips should rotate in sync
with the shoulders.
(25's @ :20 rest)
This drill works with all strokes and checks your position in the water
as well as helping maximize swimming effort. Many people swim with a very
uneven stroke that pulls to one side which reinforces bad habits and creates
an imbalance during the swim. BE CAREFUL OF OTHERS IN YOUR LANE! Let them
know what you're doing ahead of time.
- Find out how straight you swim with your eyes closed and limited breathing.
Start very easy. If you are able to swim straight without running into
the lane line, pick up the speed.
- Sight-breathe one or two times per length to check how straight you
are swimming. Try not to lose your rhythm as you sight.
One-Arm Backstroke Drill
This drill focuses on body roll, rotating shoulders and hips together,
and developing strength with a deep pull.
- Hold the right arm at your side next to your body and swim 25 using
just the left arm. Focus on rolling to your left during the pull and back
to the right during the recovery.
- Switch arms (left arm at your side and pull with the right arm) and
swim back. Focus on rolling to your right during the pull and back to the
left during the recovery.
Three-stroke Switch Drill
This freestyle, backstroke, or butterfly drill helps with balance, and
in the case of freestyle, bilateral breathing. Concentrate on a steady,
strong kick as you do this drill
- Extend the left arm straight out n front of you and hold it there.
Take three strokes with the right arm.
- Roll your hips, then extend the right arm straight out and take three
strokes with the left arm.
Titanic Kick Drill
This is an advanced exercise and takes a high level of effort to maintain
the proper position. Without strong effort, swimmers sink, like the Titanic.
There's no slow or easy way to do this drill. The purpose of this drill
is to gain an understanding of the amount of effort it takes to lift any
part of the body out of the water while trying to maintain blance and propulsion.
Also, it's a strenuous workout.
- Flutter-kick on the back with your arms together a streamlined position
and pointing directly toward the sky or ceiling. Arms should be perfectly
straight (no bent elbows). Start with fins and work toward completing the
rill without fins.