The sport of swimming requires power and technique. Power is easily developed through weight training and swimming laps. Technique, however, requires patience and knowledge. The best way to acquire proper technique is through vigilant practice of appropriate swimming drills. Drills will teach your body the correct way to perform the strokes so that your body is propelled through the water as efficiently as possible.
Hip Delay Drill
Butterfly is oftentimes considered the most difficult stroke in swimming, but it does not have to be. Once you have mastered proper breathing and hip movement, the stroke becomes much simpler. To assist you with this, practice the hip delay drill. Enter the water with a dolphin kick. Take a forward-facing breath at the beginning of your stroke, and then allow your hip movement to propel your arms forward. Take two additional dolphin kicks, and then repeat with another breath and arm stroke. Repetitive practice of this drill will teach you proper timing for breathing and kicking in butterfly.
Six Kick Switch for Backstroke
When swimming backstroke, it is essential to have proper body rotation. You are most streamline and thus fastest in the water when you are on your side. Therefore, it is crucial to have quick side-to-side movement during backstroke. To emphasize this, take an initial backstroke. Then pause with your arm straight above your head in the water and the opposite shoulder out of the water so that you are on your side. Take six flutter kicks, and then quickly stroke your opposite arm upward simultaneously pulling your top arm through the water. Pause again and take six flutter kicks. Continue this motion pausing between strokes to kick and concentrate on the feel of your body on its side.
Windshield Wiper Drill for Breaststroke
Your elbows are essential for a fast breaststroke. The windshield wiper drill will help you master correct arm movement for this stroke. You will want to forgo breaststroke kick for this drill and simply do a flutter kick on your stomach in the water. With your hands out in front, push your hands towards your chest so that your elbows bend and are raised high in the water. Next swing your forearms and hands out to your side straightening your elbows. Then pull them back in as if your forearms are windshield wipers. Repeat this arm movement the length of the pool focusing on keeping your elbows high in the water.
Slide and Glide Drill
As your arm enters the water during freestyle, it is crucial for your hand and forearm to anchor and press on the water. This enables you to push the water past you and propel you forward. The slide and glide drill will assist you with achieving this. When your front arm enters the water, your hand and forearm should cup the water. Pause in that position as your back arm strokes forward and catches up to your front arm. As your back arm enters the water, your front arm should continue the stroke. Make sure your hands are not rising out of the water as you practice this drill.
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