1. Hands Off
Closed fist swimming is exactly what it sounds like -- swimming with your hands closed into fists. The drill removes the pull your hands create in a swimming stroke and lets you focus on two important parts of the stroke -- the kick and the way your arms move underwater. Both parts of the stroke influence how quickly and efficiently you move through the water.
2. All About the Kick
Fist swimming compels you to concentrate on your kick, since you rely on it to generate most of your forward motion through the water. It also replicate the kick you often use while swimming. Using a kick board changes the way your body is orientated in the water and the way that you kick. With fist swimming, you're using the actual kick for the stroke.
3. Feel the Arms
This is a drill that helps people with a different aspects of their stroke. Many swimmers focus on their hands while moving through the water. By removing the feeling of your hands pulling through the water with each stroke, fist swimming forces you to focus on the feeling of your arms pulling you through the water like paddles. This is important for strokes that require you to use your arms to generate movement.
4. Kicking Drill
To focus on your kick during this drill, push off the wall in a streamline position. Keep your hands clenched into fists so that you can't use them to help you pull. Do the normal pull that you would use if you were swimming with open hands, but focus on your kick. Concentrate on form as well has how fast you are kicking and put maximum into each kick. Time yourself on the first few laps and try to improve your time with each lap while using just your kick.
5. Arms Only Drill
To work on your stroke with your arms, use your normal open-hands stroke only with your hands clenched into fists. Concentrate on how your arms move through the water and make sure that each pull is fast and efficient. This drill is especially helpful for the freestyle stroke. One of the hardest aspects of freestyle is knowing how to lift your arm out of the water and how high to raise it. This drill is the perfect way to feel the water and ensure that you're doing the stroke correctly.
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