Swimming drills are an effective way to become a better and faster swimmer. Drills isolate certain portions of a particular stroke and help you focus on what your body is supposed to be doing. Repeating these drills helps you develop proper form and incorporate good technique. The four officially recognized swimming strokes by USA Swimming are freestyle, backstroke, breaststroke and butterfly.
Freestyle - One Arm Front Drill
The one arm front drill is designed to improve your gliding efficiency in freestyle swimming. The drill requires that you keep one arm extended in front of you at all times. Complete one full stroke with your right arm, while keeping your left arm extended. As you bring your right arm forward, place your right hand over your left and elongate your glide as much as possible. Once your glide begins to lose momentum, complete another full right-arm stroke. Complete one lap stroking with only your right arm, then switch to the left arm for the second lap.
Backstroke - Hesitation Drill
The hesitation drill in backstroke swimming trains you to perfect your timing between the recovery with one arm and the preparation of beginning the stroke with the other arm. Swim backstroke in a normal manner. Begin the drill by pausing your right arm at about a 30-degree angle out of the water as it begins its recovery. With your body already rotated to the left and your left arm about eight inches underwater, hold the position for three counts, then finish the stroke with your left and the recovery with your right. Keep your hips pushed up and near the surface of the water throughout the drill.
Breaststroke - Two-Count Glide Drill
The two-count glide drill for the breaststroke focuses on your upper-body technique and encourages proper form. Swim breaststroke in a normal manner. Hold for two counts when streamlined, the portion of the stroke when your hands are fully extended to the front. Your head remains down to maintain a straight neck. With palms facing out, extend your arms slowly to the sides until they are perpendicular to the rest of your body. Then, accelerate and sweep your arms through the remainder of the stroke. Without stopping, bring your arms forward during the recovery to again extend into a streamlined position. Perform this drill slowly and at a steady pace.
Butterfly - Three Kick-One Pull Drill
Leg technique in butterfly often gets overlooked and doesn't receive as much attention as the upper-body. The three kick-one pull drill puts the focus on the legs. With arms extended straight in a streamline posture, kick your legs three times. Complete a full stroke with your arms on the fourth kick, performing a normal butterfly stroke. Bring your arms back into the streamline position and do three more kicks.
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