Technique drills for freestyle
Drills are not punishment. They are the only way to fix a stroke while you are still fresh enough to think. Watch the video, try one length, then put it in your warm-up.
How to use this list
Pick one drill for the warm-up of your next session. Swim 4 × 50 m of it with 20 seconds rest, then swim 4 × 50 m normal freestyle trying to keep the same feeling. Do not do every drill in one session — one focus per day is enough.
If you are not sure what the abbreviations in a session mean, check the glossary or read how to read a swim set first.
Catch-up
What it fixes: Timing at the front of the stroke. One hand waits in front until the other hand arrives.
What it should feel like: You should feel long, not fast. If you are rushing, you are missing the point.
▶ watch: How to swim a Catch Up Drill — FORMFinger drag / tap drill
What it fixes: High-elbow recovery. Drag the fingertips along the surface during recovery, or tap the hip or shoulder.
What it should feel like: Elbow stays high, shoulder stays quiet. The arm path becomes compact.
▶ watch: Freestyle Swimming Drills: Fingertip Drag — GoSwimFist drill
What it fixes: Catch and feel for the water. Closed fists take the hand away, so the forearm has to do the work.
What it should feel like: At first it feels slippery. Then you find pressure on the forearm and wrist. Open the hands and the water feels thick.
▶ watch: Beginner Swim Drill: Fist Drill — MySwimProSculling
What it fixes: Feel for the water. Small figure-eight movements with the hands and forearms, no full arm pull.
What it should feel like: You are moving slowly, but you should feel pressure changing on the palms and forearms constantly.
▶ watch: Hands down the best drill to get your feel for the water — U.S. Masters SwimmingSingle arm
What it fixes: One arm at a time. The non-working arm stays either extended in front or at your side.
What it should feel like: You learn how one arm catches, pulls and exits without the other arm hiding the mistakes.
▶ watch: How to swim a one-arm drill — FORM6 / 3 / 6
What it fixes: Body rotation and breathing rhythm. Six kicks on one side, three strokes, six kicks on the other side.
What it should feel like: You spend time on your side, which teaches you how to rotate without over-rolling.
▶ watch: 6/3/6 Drill — TriDot Swim Drill SeriesSide kick
What it fixes: Body position and alignment. One arm out in front, the other at your side, kicking on your edge.
What it should feel like: Head, hips and heels should be in one line. Add fins if you are sinking.
▶ watch: How to swim a Side-Kick Drill — FORMShark fin
What it fixes: Posture, kick and timing. Pause the arm at the high-elbow recovery position like a shark fin.
What it should feel like: A short, controlled pause that teaches you not to rush the recovery.
▶ watch: Shark Fin Freestyle Drill — Personal SwimmingHypoxic / breathing control
What it fixes: Breathing pattern and calm under pressure. Breathe every 3, 5 or 7 strokes, controlled.
What it should feel like: It is about relaxing into the CO2, not about holding your breath until you panic. Build up gradually.
▶ watch: Breath control. Hold your breath for longer — Skills N' TalentsWhy drills go in the warm-up, not at the end
A drill only works when your stroke is fresh. After a hard main set your body is too tired to learn a new movement pattern; it will just survive the drill. Put the technique work early, then use the main set to test whether the new feeling stays under load.
A good warm-up structure is: easy swim, then one drill, then a few short build 50s to wake up the speed. The generator already does this for you — every session that includes technique puts it in the first part of the set.