Swimming Drills to Enhance Your Technique and Speed

Swimming Drills to Enhance Your Technique and Speed

Good technique is the foundation of successful swimming. It can improve efficiency, speed, and endurance while minimising the risk of injuries. This guide provides a collection of swimming drills designed to enhance various aspects of your swimming technique and speed. Each drill targets specific skills, helping you to focus, refine, and excel in your performance.


Drills for Stroke Technique

Perfecting your stroke technique can lead to significant improvements in efficiency and speed. Here are some drills for each swimming stroke:


Freestyle Drills

1. Fingertip Drag: This drill encourages a high elbow recovery. Swim freestyle, but as your hand recovers over the water, drag your fingertips lightly across the surface.


2. Catch-Up Drill: One hand waits out in front until the other hand meets it, promoting a long and efficient stroke.


Backstroke Drills

1. Double-Arm Backstroke: Both arms perform the backstroke motion simultaneously, helping to develop strength and symmetry in your stroke.


2. Thumb-to-Thigh Drill: Ensure your hand exit is close to your thigh by touching the thumb to the thigh before starting the recovery.


Breaststroke Drills

1. Two-Kick, One-Pull Drill: Perform two kicks for every one arm pull. This drill emphasizes a strong, streamlined glide position after each stroke.


2. Slide and Glide Drill: Focus on achieving maximum distance during each glide phase, helping to improve efficiency in your stroke.

Butterfly Drills


1. Single-Arm Butterfly: Swim butterfly with one arm, while the other arm stays extended in front. This drill helps focus on body undulation and timing in the butterfly stroke.


2. Dolphin Kick on Back: This drill focuses on developing a strong dolphin kick to power your butterfly stroke.


Drills for Starts and Turns

Improving your starts and turns can significantly reduce your overall time. Here are a couple of drills:


1. Streamline Push-Offs: Practice your push-off from the wall in a streamlined position to maximise distance off the wall.


2. Flip Turn Practice: Without swimming, push off the wall, perform a flip turn, and push off again. This drill focuses specifically on improving your flip turns.


Drills for Breathing Technique

Breathing technique is crucial in swimming. Here’s a drill to help:


1. Side Breathing Drill: Swim freestyle, but keep one arm out in front while you practice turning your head to the side to breathe.


Swimming drills are an excellent way to break down different aspects of your swimming and focus on improving individual elements. Remember, the goal is not speed but executing the drill correctly. So slow down, focus, and practice until your technique improves.


In the electrifying world of swimming, drills are your north star, guiding you towards improved technique and heightened speed. They take you back to the basics, refine your stroke, and build a solid foundation for you to unleash your full potential.
Whether you're a beginner or a seasoned swimmer, never underestimate the power of drills. For, in the relentless pursuit of speed, it's the nuance of technique that separates the good swimmers from the great. So dive in, drill deep, and swim your way to technical excellence!