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Stroke Drills

DRILLS
FREESTYLE

  1. Catch Up Stroke
    1. 8 and Unders can do it w/board
  2. One Arm (Opposite arm leads)
  3. Fist
  4. One Fist (One arm is less propulsive than the other, to be done w/non-dominant arm)
  5. Dog paddle (works underwater propulsion phase, slow and deliberate drill)
  6. Lane swimming (works the elbow lift, swimmer swims close to lane line)
  7. Fingertip Drag (Drag outside the body over the top of the water)
  8. Thumbline Drag
  9. Underwater swimming (works underwater phase)
  10. Keywords to Pound:
    1. Rotation
      1. Shoulders through to the hips
    2. Head Position
      1. Body rolls the head, it doesn’t lift
    3. Finish
      1. Back by the leg, don’t cheat
    4. Entry
      1. Long and extend, roll through
    5. Long
      1. Speaks for itself.
    6. Breathing
      1. Push every 3rd w/11 and Under
      2. 12 and UP we’ll work whatever is most comfortable BUT we do want more than every stroke
      3. Nothing off the walls

BREASTROKE

    • Two kicks one pull
    • Vertical (Two pulls above water w/head out no kick, third full stroke)
    • Kicking on Back
    • 4,3,2,1 (Seconds to hold the stroke)
    • Fists
    • Fly kick/Breastroke pull
    • Things To Hammer
      • Head
      1. Making sure they’re not lifting it but making it a gradual progression of the stroke
      • Feet
      1. Squeezing the kick
      • Back
      1. Making sure that they’re using the back muscles for the lift, outsweep, insweep to the heart, and then thrust forward.  Like the fly
      • WAVE
        • We are moving to the wave breastroke.  No more flat swimming.  It’s static.  Let’s get momentum.  Lift the body, thrust forward and let the hips follow through the momentum with a squeezed kick.