Freestyle swimming, the fastest and most popular stroke, is a mainstay in swimming competitions and triathlons because of its efficiency. Legendary athletes such as Michael Phelps and Katie Ledecky have set many world records in freestyle, pushing the limits of speed and endurance.
Mastering the basics of this stroke is essential for beginners. Adding specific freestyle drills to your swimming training sessions can significantly improve your technique and efficiency.
This guide will introduce various swim drills for freestyle that help you build a strong foundation in your swimming journey. We will help you understand freestyle technique in an easy and structured way.
1. Body Position and Balance Drill
Focus: Streamlined body position
Technique: Push off from the pool wall with both arms straight ahead and stacked on top of each other. Glide briefly before starting a light flutter kick, making sure your body stays in a straight line from head to feet.
Example Drill:
- Push off from the wall and glide in a streamlined position for 5 seconds.
- Continue with a light flutter kick while keeping a straight line from head to feet for 15 metres.
- Repeat 4 times while continuing to focus on keeping your body position streamlined.
2. Kicking with a Kickboard
Focus: Leg strength and kicking technique
Technique: Hold the kickboard at arm's length and kick from the hips with straight legs. Keep your legs close to the water's surface and maintain a consistent flutter kick.
Example Drill:
- Hold the kickboard and kick for 25 metres, focusing on movement from the hips.
- Rest for 20 seconds, then repeat.
- Do 4 sets while keeping your flutter kick steady throughout the drill.
3. Side Kicking Drill
Focus: Body rotation and balance
Technique: Lie on your side in the water with one arm extended forward and the other arm at your hip. Kick lightly while maintaining a horizontal position, and turn your head to the side to breathe.
Example Drill:
- Swim 25 metres with your right side facing down, focusing on body rotation and breathing.
- Swim 25 metres on your left side, with the same focus.
- Repeat each side 3 times, making sure your body rotation and balance stay smooth.
4. Catch-Up Drill
Focus: Arm movement coordination
Technique: Start with both arms extended forward. Pull one arm through while the other stays extended. Make sure the pulling arm “catches up” to the still arm before starting the next stroke.
Example Drill:
- Swim 25 metres using the catch-up technique, focusing on arm coordination.
- Rest for 20 seconds, then repeat.
- Do 4 sets while making sure the transition between arm movements stays smooth.
5. Single Arm Drill
Focus: Arm strength and stroke mechanics
Technique: Swim freestyle using only one arm, while the other arm stays by your side. Switch arms after covering a certain distance. Focus on the high elbow catch technique and a strong arm pull.
Example Drill:
- Swim 25 metres using only your right arm, then 25 metres using only your left arm.
- Rest for 20 seconds, then repeat.
- Do 4 sets with a focus on high elbow catch and a strong hand pull.
6. Finger Drag Drill
Focus: Hand recovery with a high elbow (high elbow recovery)
Technique: Swim freestyle while dragging your fingertips along the surface of the water during the recovery phase. This drill helps you get used to keeping your elbow high and entering your hand into the water correctly.
Example Drill:
- Swim 25 metres using the finger drag technique, focusing on a high elbow position during recovery.
- Rest for 20 seconds, then repeat.
- Do 4 sets while maintaining a high elbow position throughout the drill.
7. Sculling Drill
Focus: Improving your feel for the water (feel for the water)
Technique: Perform small figure-eight movements with your hands while keeping your body in a horizontal position. Practise different hand positions to improve your ability to “catch” the water while swimming.
Example Drill:
- Perform sculling for 25 metres, focusing on smooth and controlled hand movements.
- Rest for 20 seconds, then repeat.
- Do 4 sets while trying out different hand positions during sculling.
8. Breathing Drill
Focus: Efficient breathing technique
Technique: Practise breathing every three arm strokes (bilateral breathing) to get used to breathing on both sides. Exhale fully underwater and inhale quickly as you turn your head.
Example Drill:
- Swim 25 metres with a breathing pattern of every three arm strokes.
- Rest for 20 seconds, then repeat.
- Do 4 sets with a focus on smooth and efficient breathing.
9. Fist Drill
Focus: Improving the catch phase when pulling water
Technique: Swim freestyle with your hands clenched into fists. This drill emphasises using your forearm to generate propulsion.
Example Drill:
- Swim 25 metres with clenched fists, focusing on using your forearm.
- Rest for 20 seconds, then repeat.
- Do 4 sets, making sure your forearm is used effectively.
10. Torpedo Pushes
Focus: Streamline body position and a strong push off the pool wall
Technique: Push off the pool wall in a streamline position and glide as far as possible. Practise a strong, explosive push to maximise your glide distance.
Example Drill:
- Push off the pool wall and glide in a streamline position for as long as possible.
- Rest for 20 seconds, then repeat.
- Do 4 sets, focusing on a strong push and a streamline body position.
11. Zipper Drill
Focus: High elbow position during the recovery phase
Technique: Drag your thumb along the side of your body as if zipping up a jacket. This movement encourages your elbow to stay high as your hand moves out of the water.
Example Drill:
- Swim 25 metres using the zipper drill technique.
- Rest for 20 seconds, then repeat.
- Do 4 sets with a focus on keeping your elbow high throughout the recovery phase.
12. Dolphin Kick Drill
Focus: Core strength and body propulsion
Technique: Perform dolphin kicks after pushing off the pool wall to train core strength and improve forward propulsion.
Example Drill:
- Perform dolphin kicks for 15 metres each time you push off the pool wall.
- Rest for 20 seconds, then repeat.
- Do 4 sets with a focus on strong core activation.
13. Six Kicks per Arm Stroke
Focus: Body rotation and stroke rhythm
Technique: Perform six leg kicks for every single arm stroke to improve body rotation and maintain a consistent stroke rhythm.
Example Drill:
- Swim 25 metres with a pattern of six kicks for every arm stroke.
- Rest for 20 seconds, then repeat.
- Do 4 sets with a focus on body rotation and a stable stroke rhythm.
Conclusion on Freestyle Swimming Drills
Freestyle drills are very beneficial for beginner swimmers who want to master this stroke. By focusing on key aspects such as body position, arm movement, and breathing technique, beginners can build a strong foundation to improve their overall swimming performance.
Remember to regularly include these drills in your swim training sessions, ask your coach for feedback, and stay patient and consistent in your practice. With dedication and the right training, you will be able to swim freestyle more efficiently and confidently.
If you would like more focused coaching, consider signing up for adult swimming lessons or lessons for your child with us. Certified coaches from JustSwim Indonesia are ready to provide tailored assessments and advice to help you refine your technique. Book an adult or child trial lesson today!
Frequently asked questions
How Often Should I Do Freestyle Drills?
It is recommended to include freestyle drills in your swim sessions at least two to three times a week. This frequency helps you practise and refine your technique consistently, while still balancing other aspects of your swim training.
What Is the Purpose of Body Position and Balance Drills?
Body position and balance drills aim to help you maintain a streamlined position in the water. These drills help swimmers form a straight line from head to toe, reducing drag and improving efficiency while swimming.
How Long Should I Spend on Each Drill in a Training Session?
The duration of each drill can be adjusted according to your training goals and current skill level. Generally, spending around 10 to 15 minutes on each drill in a session is effective enough. You can also alternate between drills to keep your training varied and enjoyable.
Can Freestyle Drills Help Prevent Injuries While Swimming?
Yes, freestyle drills can help prevent injuries while swimming by encouraging correct technique and muscle balance. Drills that focus on body alignment, efficient arm movement, and balanced breathing can reduce strain on muscles and joints, thereby lowering the risk of common injuries such as shoulder impingement or lower back pain.
