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- The Swimming Drill Book
Technique is critical in swimming performance. In the pool or open water, coaches and athletes alike know that efficiency in entering the water and in moving through it equates to milliseconds of improvement—milliseconds that make all the difference in a competition.
That’s where The Swimming Drill Book continues to deliver. The first edition quickly became the best-selling drill book in the sport. Now, this second edition ups the ante with more drills, new variations, and expanded coverage to help every swimmer.
Inside, you’ll find more than 175 drills for refining strokes, correcting faults, and improving your feel for the water. In addition to mastering all four competitive strokes—freestyle, backstroke, breaststroke, and butterfly—you’ll learn the essentials of body position, sculling, starts, turns, and finishes. You’ll even find all-new coverage of open-water drills and strength band workouts to be performed poolside.
See for yourself why The Swimming Drill Book is on the shelf of every serious swimmer and coach. It delivers every stroke, every skill, and everything you need for swimming success.
Part I: Fundamental Drills
Chapter 1 Body Position and Buoyancy
Chapter 2 Breathing and Kicking
Chapter 3 Sculling
PART II: Stroke Drills
Chapter 4 Backstroke
Chapter 5 Freestyle
Chapter 6 Breaststroke
Chapter 7 Butterfly
Chapter 8 Open-Water Swimming
PART III: Starts, Turns, Finishes, and Strengthening
Chapter 9 Starts
Chapter 10 Freestyle and Backstroke Turns
Chapter 11 Other Turns and Finishes
Chapter 12 Strength Band Exercises
Ruben Guzman is a United States Swimming (USS) coach for age-group swimmers. He has coached swimming for over 35 years at the summer recreational, high school, collegiate, and competitive year-round USS levels.
Over the years, Guzman’s teams have won numerous championships, and dozens of his swimmers have gone on to compete at the collegiate level. His athletes have advanced to nationals and Olympic trials. Recognized worldwide as an expert in stroke technique, Guzman served as the stroke specialist for the California Capital Aquatics team and worked closely with retired head coach Mike Hastings, an assistant coach on the 1992 U.S. Olympic team.
In 2008, what was to be his final year of coaching at the high school level, Guzman’s swim team at Christian Brothers High School (Sacramento, California) qualified 22 of its 33 swimmers for the state championships. Ever the teacher, in 2016, Guzman came out of retirement to coach his son’s high school team. He continues to conduct clinics and trainings for swim teams and coaches.
Guzman holds a bachelor’s degree in biological sciences from California Lutheran University and a master’s degree in public health from UCLA, specializing in behavioral sciences and health promotion.
In addition to his swimming expertise, Guzman is author of the book Evolving Health and is a professional speaker and consultant specializing in leadership development, communication, health promotion, and productivity for leaders and their organizations.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
Learn more about the freestyle stroke
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down.
Freestyle is the fastest of the competitive strokes. In competition, however, swimmers often try to speed up by moving their arms faster through the air. They try so hard that their strokes deteriorate, slowing them down. To move faster, swimmers must balance good technique with strong pulling and kicking.
Efficiency is vital to swimming freestyle fast. In the past few years, much has been learned about the way that the best swimmers in the world swim freestyle. Sprinters tend to have straighter arms for a faster turnover and higher stroke rate rather than a long stroke that focuses on distance per stroke. Distance swimmers tend to have more of a front-quadrant stroke that resembles the catch-up freestyle in some ways. New research supports a shallower pull stemming from the elbow to improve the efficiency of the stroke. The drag applied to the hand and forearm is much less than that for the upper arm, so swimmers are trying to pull with a bent elbow under the water while keeping the upper arm as close to the surface as possible.
The best freestylers
- maintain excellent head and body position with their bodies high out of the water;
- have a smooth, relaxed stroke recovery with the elbows high;
- have excellent head control;
- breathe comfortably;
- have good hip rotation, torso rolling, and shoulder lift;
- have flawless kicking;
- pull through the water efficiently and with great power;
- catch the water with the elbow high during the catch phase; and
- pull all the way past the hip until the hand releases to the recovery.
The drills in this chapter will help you apply the characteristics of the best freestylers to your stroke.
Learn more about The Swimming Drill Book, Second Edition.
Improve head and body position to breathe more effectively
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Kicking in Breathing Position
Purpose
Getting enough air while swimming in open water is critically important. This drill and the next two drills are designed to help you improve your head and body position so that you can breathe effectively in open water.
Procedure
- Begin by kicking in a streamlined position with your head down in the water and exhaling (a).
- Pull with your right arm so that you finish with your right hand at your side. Your left arm stays extended out in front.
- As you are pulling with the right arm, roll your body and head to the right so that you can breathe.
- Continue kicking while keeping your left arm extended forward and your right arm at your side (b).
- Take at least three full breaths while on your right side.
- Recover the right arm forward into a streamline position with your head down.
- Pull with the left arm and repeat steps 3 through 6 on the left side.
Focus Points
- Keep your kicking rhythm steady at all times.
- Keep your front arm extended while breathing to keep your body position higher in the water and to make it easier to get air while you roll to breathe.
- Roll your body as much as you need to so that you can breathe easily.
- Keep your head in alignment. Swivel your head to breathe, don't lift it.
Tips
- Be sure to practice this drill on both sides so that you can be more comfortable with alternate breathing, which can come in handy in rough waters.
- If you are practicing in a pool, use the freestyler hand paddles to help you get the feel of keeping your body on keel with the extended arm while you breathe.
Learn more about The Swimming Drill Book, Second Edition.
Develop strength to add power to your stroke
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Lat Pulldown
Purpose
To develop strength in the lats and the muscles of the upper back, some of the most important muscles for generating the power behind your pull.
Procedure
- Loop a piece of elastic tubing over a lifeguard chair, through a fence, or over anything sturdy above your head.
- Face the point of attachment and grasp the ends of the band above your shoulders with your elbows extended forward.
- Pull the bands down and back by bringing your hands to your chest while bending your elbows.
- Hold this position for two seconds and return to the starting position.
Focus Points
- Keep the elbows pointed out toward the sides throughout the movements.
- The elbows should be bent 90 degrees in the final position.
Tip
The lats are the muscles that give many swimmers their V shape, and swimmers use them every time they pull. You will likely want to use a fairly heavy resistance when training these muscles because the lats are among the strongest muscles in the body.
Save
Learn more about The Swimming Drill Book, Second Edition.
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