Drills

Here are some of my favorite drills.  These are not all the drills I use and I will be adding more as time goes on.  If you have an idea for a drill that should be added let me know and I will be happy to add it with a note of who suggested it.  Make sure you give a brief description.

Drills

Freestyle:

Kick on the Side: You do freestyle kick on your side with the arm closest to the bottom is extended straight out in front of you with your eyes on the bottom leading with the top of your head

8 Kicks per side: Same as Kick on your side but you take a freestyle stroke switching from one side to the next while keeping your eyes on the bottom of the pool.  You switch every 8 kicks.  You take your breath while on your side and your arms are not moving.

6 Kicks per side:  Same as 8 Kicks per side

Super Shark Fin:  This is very similar to 8 Kicks per side but instead of your hand being at your side your top hand is touching the back of your head with your elbow high.  You do 8 kicks per side and switch.

Catch-up Free:  Freestyle with your eyes on the bottom of the pool where you do not take a stroke till your prior stroke has passed the hand out in front.  You do not touch one hand on top of the other.  The idea is to push one hand pass the next

¾ Catch-up:  Very similar to Catch-up free but instead of pushing your hand passed the hand out front you start your next stroke as soon as your hand enters the water. 

Salute Drill:  This is also a freestyle drill and with each stroke you tap your hand just above your ear and then extend your hand out in front just like you would in normal free

Tarzan:  This is Head up Freestyle with your chin resting on the surface.  The focus is keeping your head nice and still.

Human Paddle:  Best way to describe this drill is long form doggy paddle.  Your eyes are on the bottom of the pool with both hands extended out front.  You bring one hand down through the catch and extending it all the way passed your hip.  Bend your elbow and push your hand forward underwater.  As you are doing that you start the catch with the other hand.  Focusing on fully extending the stroke in the front and back.  Take a breath like you normally would to the side.

Backstroke:

Kick on your side:  Just like in freestyle except your eyes are towards the sky

8 Kicks per side:  Just like Freestyle again with your eyes on the sky

6 Kicks per side:  Same as above

L Drill:  This is very similar to 8 or 6 kicks per side except the hand that is at your side is now extended straight up to the sky.

Kick hands extended to the sky:  You are kicking flat on your back with both hands fully extended so you have to focus on strong fast feet otherwise you will sink!

Catch-up Backstroke:  This drill can be done several ways.  I like the catch-up to be with your hands extended to the sky. 

2 arm backstroke:  Flat on your back you use both arms at the same time.  Focusing on surging down the lane with each stroke. 

Shot Gun Drill:  This is a drill where you have one arm extended in front of your head you bring the other hand up to 90 degrees, back to your side and then a full stroke and switch sides.  This drill is not to be done fast but you want a strong switch from one side to the other.

Breaststroke:

Kick on your stomach:  Both arms at your side and breathe each kick

3 Kicks 1 pull:  this is a breaststroke drill where you take 3 kicks to each pull.  As soon as you finish the 3^rd kick you must initiate your pull

2 kicks 1 pull:  same as above

1 up 1 down:  This drill you come off the wall you do one underwater Pull-out and Kick and then break out with a strong pull and kick before diving back down to do another underwater pull-out and kick.  You repeat for whatever distance you deem necessary.  Most kids should do less the 5 full cycles of this per 25

Roque Drill(Pronounced Rock Drill):  This is a drill I picked up from Roque Santos.  A former National Level Breaststroker.  This drill your head never goes under the water.  Chin right on the surface with hands extended out front.  You are doing a freestyle kick with FAST Feet.  As soon as you are balanced on the surface you go through a very fast Breaststroke stroke focusing on fast hands and keeping your head from going up and down.  The focus is on a fast recovery and constantly keeping pressure on the water with your hands!

Fly:

Surface Fly Kick:  Butterfly kick on the surface with your arms extended out in front.  The focus is on fast hip motion while remaining right on the surface with the top of your head pointed in the direction you are going.  When you go for a breath get it on rhythm and fast

Sweep Drill:  your arms extended and your hands shoulder width apart.  As you are working that body roll you snap your hands down through the entire underwater side of your fly stroke. Your hands stop extended behind you and never recover your hands over the water.  Each stroke you want to take a breath as you initiate your stroke.  You also recover your hands forward underwater using between 3 or 5 fly kicks.

1-1-2 Drill: This drill is right arm fly with your left arm extended out in front looking to press your right hand passed your left and never coming inside your shoulder width.  Next stroke is the same with your Left arm. Then the Third stroke is with 2 Arms(both).  Only breath on the 2 arm stroke never breath on the one arm fly.  You want to maintain the same rhythm throughout the 25.

3-3-3 Drill:  Three strokes with your Right arm with your left arm extended out front looking to press your right hand passed your left and never coming inside your shoulder width.  Then 3 strokes with your left arm with your right arm extended out front looking to press your left hand passed your right and never coming inside your shoulder width.  Then 3 strokes with both arms!