Freestyle swimming, the fastest and most popular stroke, is a staple in competitive swimming and triathlons due to its efficiency and speed. Legendary athletes like Michael Phelps and Katie Ledecky have set numerous world records in freestyle, pushing the boundaries of speed and endurance.
Mastering the fundamentals of this stroke is crucial for beginners, and incorporating specific freestyle drills into your swim training can significantly enhance your technique and efficiency.
This guide will introduce you to key swim drills for freestyle to build a strong foundation for your swimming journey. We will help to break down the complexities of the freestyle stroke into manageable components.
1. Body Position And Balance Drill
Focus: Streamlined body position
Technique: Push off from the wall with arms extended and hands stacked. Glide briefly before starting a gentle flutter kick, ensuring a straight line from head to toe.
Sample Routine:
- Push off the wall and glide in a streamlined position for 5 seconds.
- Begin a gentle flutter kick and maintain a straight line from head to toe for 15 metres.
- Repeat four times, focusing on maintaining a streamlined body position.
2. Kicking With A Kickboard
Focus: Leg strength and kicking technique
Technique: Hold a kickboard at arm’s length and kick from the hips with straight legs. Keep the feet close to the surface, creating a consistent flutter kick.
Sample Routine:
- Hold a kickboard and kick for 25 metres, focusing on kicking from the hips.
- Rest for 20 seconds, then repeat.
- Complete four sets, maintaining a consistent flutter kick throughout.
3. Side Kicking Drill
Focus: Body rotation and balance
Technique: Lie on your side with one arm extended forward and the other resting on your hip. Kick gently while maintaining a horizontal position, rotating your head to breathe.
Sample Routine:
- Swim 25 metres on your right side, focusing on body rotation and breathing.
- Swim 25 metres on your left side, maintaining the same focus.
- Repeat three times for each side, ensuring smooth body rotation and balance.
4. Catch-Up Drill
Focus: Arm stroke coordination
Technique: Start with both arms extended. Pull with one arm while the other remains extended, ensuring the pulling arm ‘catches up’ with the stationary arm before starting the next stroke.
Sample Routine:
- Swim 25 metres using the catch-up drill, focusing on arm coordination.
- Rest for 20 seconds, then repeat.
- Complete four sets, ensuring smooth transitions between strokes.
5. Single Arm Drill
Focus: Arm strength and stroke mechanics
Technique: Swim freestyle using one arm while the other rests at your side. Alternate arms after a set distance, focusing on a high elbow catch and a strong arm pull.
Sample Routine:
- Swim 25 metres using only your right arm, then 25 metres using only your left arm.
- Rest for 20 seconds, then repeat.
- Complete four sets, focusing on high elbow catch and strong arm pull.
6. Finger Drag Drill
Focus: High elbow recovery
Technique: Swim freestyle, dragging your fingertips along the surface during recovery. This drill encourages a high elbow and proper hand entry.
Sample Routine:
- Swim 25 metres using the finger drag drill, focusing on high elbow recovery.
- Rest for 20 seconds, then repeat.
- Complete four sets, maintaining a high elbow position throughout.
7. Sculling Drills
Focus: Feel for the water
Technique: Perform small, figure-eight movements with your hands while maintaining a horizontal position. Practise different positions to improve your ability to “catch” the water.
Sample Routine:
- Perform sculling drills for 25 metres, focusing on hand movements.
- Rest for 20 seconds, then repeat.
- Complete four sets, practising different sculling positions.
8. Breathing Drills
Focus: Efficient breathing technique
Technique: Practise breathing every third stroke to develop bilateral breathing. Exhale fully underwater and inhale quickly when turning your head.
Sample Routine:
- Swim 25 metres, breathing every third stroke.
- Rest for 20 seconds, then repeat.
- Complete four sets, focusing on smooth and efficient breathing.
9. Fist Drill
Focus: Catch phase improvement.
Technique: Swim freestyle with your hands clenched into fists. This drill emphasises using your forearms for propulsion.
Sample Routine:
- Swim 25 metres with clenched fists, focusing on using your forearms.
- Rest for 20 seconds, then repeat.
- Complete four sets, ensuring effective forearm use.
10. Torpedo Pushes
Focus: Streamlined body position and strong push-offs
Technique: Push off the wall in a streamlined position and glide as far as possible. Practise strong, explosive push-offs to maximise your distance.
Sample Routine:
- Push off the wall and glide in a streamlined position for as long as possible.
- Rest for 20 seconds, then repeat.
- Complete four sets, focusing on strong and streamlined push-offs.
11. Zipper Drill
Focus: High elbow position during recovery
Technique: Drag your thumb up your side as if zipping up a jacket, encouraging a high elbow recovery.
Sample Routine:
- Swim 25 metres using the zipper drill.
- Rest for 20 seconds, then repeat.
- Complete four sets, maintaining a high elbow recovery.
12. Dolphin Kicks
Focus: Core strength and propulsion
Technique: Incorporate dolphin kicks off the wall to build core strength and improve propulsion.
Sample Routine:
- Perform dolphin kicks for 15 metres off each wall push.
- Rest for 20 seconds, then repeat.
- Complete four sets, focusing on strong core engagement.
13. Six Kicks Per Stroke
Focus: Body rotation and stroke rhythm
Technique: Incorporate six kicks for every arm stroke, enhancing body rotation and stroke rhythm.
Sample Routine:
- Swim 25 metres using six kicks per stroke.
- Rest for 20 seconds, then repeat.
- Complete four sets, focusing on consistent body rotation and stroke rhythm.
Conclusion About Swimming Drills For Freestyle
Freestyle drills are invaluable for beginner swimmers aiming to master the freestyle stroke. By focusing on specific stroke aspects, such as body position, arm movement, and breathing technique, beginners can develop a strong foundation that will enhance their overall swimming performance.
Remember to incorporate these drills regularly into your swim training, seek coach feedback, and stay patient and consistent in your practice. With dedication and the right drills, you’ll be well on your way to swimming freestyle with efficiency and confidence.
Consider enrolling in our kid’s or adult swimming class for more effective swimming training. JustSwim Singapore coaches can provide a personalised assessment and advice to help improve your technique. Book a trial class today!
Frequently Asked Questions About Swimming Drills For Freestyle
How Often Should I Practise Freestyle Drills?
Incorporating freestyle drills into your swim workouts at least two to three times a week is recommended. This frequency allows you to consistently work on and improve your technique while balancing other aspects of your swim training.
What Is The Purpose Of The Body Position And Balance Drill?
The body position and balance drill focuses on maintaining a streamlined body position in the water. This drill helps swimmers develop a straight line from head to toe, reducing drag and improving overall efficiency in the water.
How Long Should I Spend On Each Drill During A Practice Session?
The duration of each drill can vary depending on your training goals and current skill level. Generally, dedicating 10-15 minutes to each drill during a practice session is effective. You can alternate between different drills to keep the practice varied and engaging.
Can Freestyle Drills Help Prevent Swimming-Related Injuries?
Freestyle drills can help prevent swimming-related injuries by promoting proper technique and muscle balance.
Drills focusing on body alignment, efficient arm stroke, and balanced breathing can reduce the strain on muscles and joints, lowering the risk of common injuries like shoulder impingement and lower back pain.
