Have you ever noticed how the faster boats are the longer boats (think a rowing team’s racing shell versus a fisherman’s rowboat)? The same physics that apply to building a fast racing boat apply to the human body moving through the water.  The catch-up drill will help you focus on maintaining a long body in the water. To do the drill, maintain your non-stroking arm … [Read more...]

Instead of swimming with paddles, the fists drill is more like swimming with anti-paddles.  Just as the name implies, close up your hands into fists and swim. If you feel like you aren’t getting very far, remember to keep your elbow high during the pull phase of the stroke.  Let your arm seek out the optimal position that grips the water and provides the most … [Read more...]

The last third of the freestyle stroke generates the most power and propulsion.  Therefore, a good follow-through is crucial to a powerful stroke.  This drill helps reinforce full extension of your arm at the end of the stroke. Simply brush your thumb against the side of your thigh as you finish; this will give you a target for where your hand should be … [Read more...]

As with the rotating kick, an effective body roll can also be achieved by practicing backstroke. For this backstroke drill, you are kicking on your back with both arms down at your side.  Use fins if you have them. While kicking, move one shoulder to your chin, allowing your body to roll to the side.  Then do the same to the other side, rotating from side to … [Read more...]

Freestyle and backstroke are both “side to side” strokes in that the swimmer rotates along the spine of the body.  This kick also doubles as a type of drill insofar as it develops body roll along this axis. The kick is done without a board; fins are encouraged.  Start off lying on one side with your bottom arm extended above your head and your top arm at your … [Read more...]

This drill allows you to work on the recovery portion of the stroke. As you lift your arm out of the water for the recovery, imagine a string tied to your elbow.  Keep your arm relaxed and let this imaginary string lift your arm by your elbow and carry it around to the entry of your next stroke.  This is the basic idea of how the bent-arm recovery should … [Read more...]

While attention to good form is a year round project, this time of the year is particularly conducive to establishing good habits in the water.  As you transition from your off-season to begin preparing for the rigors of early season base training, you have an opportunity to leave bad habits behind and start fresh with your training.  As you dive back into the pool, here are … [Read more...]