Being able to develop different elements of your stroke in training is what makes the very top swimmers in the world as good as they are. So here we look at 5 select freestyle drills and how you can integrate them into your stroke and training to eventually model your racing and be as best as you can
Catch-up drill.
The catch-up drill works by slowing down the stroke so the swimmer can focus on one arm at a time and perfect the technique of the individual arm. The swimmer can use this drill as a way of recovery or specific focus on one point in the stroke. When in the pool I find that the catch-up drill enables me to find weaknesses or flaws in my stroke.
6 kick switch.
The six kick switch is to work on hip rotation. It helps the swimmer develop a strong rotational pull but whilst having the arms dropped to their sides. it works on the core strength generating the rotation of the hips from the core as opposed to the arms. it helps me for example, to find out if what I need more strength and development in the core or the arm muscle.
The fist drill.
This drill works to increase catch efficiency in the fore arm, adding greater strength to the arm thus being able to go faster and be stronger during racing. This drill is quite simple and only needs the swimmer to close their fists and swim 'normally'. When I train, fists helps me to feel the water further up my arms and make me feel stronger in the water.
The zipper drill
The drill using the movement of 'undoing a zip' or 'doing up a zip' helps to teach a high elbow recovery and solid body position. the aim is to go slowly through the water and gradually move your hand with thumb out, up your body.
Hybrid drill.
This drill is my favourite, it encourages a fast recovery during the stroke. it enables a fast catch on one side, a more hip driven technique, whilst you also need a strong kick to support it. The drill is mainly for middle distance sprinters as it lets them have more time in each stroke. If you need an example then i suggest watching a high level 200 freestyle and watch the stroke of the swimmers.
thankyou for reading and make sure to keep swimming!
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