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Swimming Drills Reference

Source: Swimming 10k Training Guide (pages 11-21)

How to Use Drills

  1. Practice over short distances with plenty of rest before attempting longer sets
  2. No benefit in practicing drills when fatigued
  3. Mix drills with front crawl if they feel difficult
  4. Continue practicing drills in warm-ups and cool-downs
  5. When practicing, concentrate on one aspect at a time

Drills List

1. Legs Only with Board

Focus: Kick technique, body position

Hold a board (or outstretched arms with palms flat). Keep big toes tapping against each other — stops kicking too big.

Key points: - Initiate kick from hip, not knee - Legs relatively straight, ankles relaxed - Higher frequency, smaller range of motion - Rhythm: 1-2-3, 1-2-3 - Big toes turned inwards - Kick feet up to surface without splashing

Variation: Kick on side, arm out — lie on side, bottom arm extended, top arm at side. Focus on feeling long.

2. Catch-Up

Focus: Timing, starting stroke from full extension

Take a stroke, leave one arm outstretched. Let the other hand catch-up and rest on top before starting next stroke.

Variations: - Near catch-up: Start pull when the other hand has almost caught up (good freestyle timing) - One arm catch-up: One arm stationary extended, other performs strokes. Hold caught-up position for 0-2 seconds

3. Black Line Drill

Focus: Swimming straight, reducing snaking

Swim in middle of lane keeping the black line directly beneath you. Spine on top of the line, hands on top of the black line.

Key points: - Good catch, fingertips pointing down - Send water backwards toward feet - Let hands slither (no exaggerated S-pull) - Try a few strokes with eyes closed

4. Swimming with Fists

Focus: Feel for water, engaging forearm in catch

Swim front crawl with fingers closed into a fist. When you unclench, notice the difference in pressure — use this feeling.

Key points: - Press water with inside of forearm (elbow to wrist = extension of hand) - Vary the number of strokes with clenched fists

Variation: Splayed fingers — swim with fingers open and spread

5. Finger Trail / Shoulder Tap

Focus: High elbow recovery, hand awareness

Fingertips never leave the water surface during arm recovery. Focus on body roll and elbows pointed up.

Variations: - Hand heights: Change how much stays in water (fingertips, hand, wrist, forearm) - Tap: Tap hand against shoulder or ear as it passes your head

6. Breathing Every 5 or 7 Strokes

Focus: Bilateral breathing, stroke balance

Swim normal front crawl, breathe every 5 or 7 strokes.

Benefits: - Balanced, symmetrical stroke - Better use of back and shoulder muscles - Better chance of swimming straight

Note: In open water may revert to one side for air or in choppy conditions

7. Shoulder to Chin

Focus: Rotation

Lie kicking on your back, arms by sides. Rotate shoulders to touch chin when streamlined on side.

Execution: - Kick 6 beats on side - Return to back for 3 beats - Bring other shoulder to chin - Works rotation the length of the pool

8. Extension Drill (6-3-6 / 6-1-6)

Focus: Body alignment, rotation, breathing

Start rolled on one side, one arm extended from shoulder. Very little space between head and arm.

Execution: - Hold on one side for 10 seconds (or 6 kicks) - Switch with a single stroke - Breathe every 6-10 kicks - Use fins to start if needed

Key points: - Shoulder to chin rotation - Soft leg kick, minimal scissoring

9. Torpedo

Focus: Full body rotation, kick

Arms by your side (relaxed and loose). Head in water, eyes on bottom. Rotate fully from shoulder to shoulder, hip to hip.

Key points: - Width, depth, frequency of kick doesn't change - Maintain light steady kick through rotation - Any kick fluctuations = poor body position and drag

Variation: Same drill on your back (removes breathing task)

10. Sculling

Focus: Feel for water, holding water, distance per stroke

On stomach, arms stretched out. Palms together, thumbs up. Rotate hands (thumbs down) and move palms outward, then back in (figure 8 motion).

Key points: - Keep face in water, raise head to breathe while kicking - Movements come from elbow, not wrist - Hands symmetrical, constant water pressure - Don't cup hands

Variations:

  1. Three hand position scull:
  2. Hands outstretched, palms facing down
  3. Hands pivoting from elbow

  4. Hands pointing down underneath elbow (steepest sweep)

  5. Feet first scull: On back, facing sky, hands by sides, palms down

  6. Treading water: Vertical, no legs, hands sweeping in/out

  7. Forwards vertical: Body upright, hands out front, fingertips down

  8. Backwards vertical: Same but fingertips up

  9. Chair: Head above water, knees to chest, fingertips down, move forwards

Sculling tips: - Ideal pull moves from slow to fast - Forearm = extension of hand - Don't cup hands

Drill Combinations for Workouts

Technique day: - Catch-up + Fist drill + 6-3-6

Speed day: - Finger trail + 6-3-6 + Fast pace intervals

Volume day: - Finger trail + 6-3-6 + Longer intervals

Video Resources

Subscribe to Dan Bullock's Swim for Tri channel on YouTube for drill demonstrations.