Technique
Catch-Up Drill Basics for New Swimmers
6 × (25 m catch-up drill, 25 m freestyle, 20 s rest), 4 × (50 m catch-up drill, 50 m freestyle, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Swim Technique Workouts and Drill Sets
Structured swim drill sessions for freestyle, backstroke, breaststroke and butterfly, from catch-up and sculling to turns and stroke counting.
Workouts
24 workouts
Technique
Fingertip Drag Drill for a Relaxed High Elbow Recovery
8 × (25 m fingertip drag drill, 25 m freestyle, 15 s rest), 4 × (50 m fingertip drag drill, 50 m freestyle, 20 s rest), 4 × (200 m freestyle, 20 s rest)
Technique
6-Kick Switch Drill for Rotation and Balance
8 × (50 m 6-kick switch drill, 20 s rest), 6 × (50 m 6-kick switch drill, 50 m freestyle, 20 s rest), 3 × (200 m freestyle, 30 s rest)
Technique
Single Arm Freestyle Drill Set
8 × (25 m single arm, 25 m single arm, 20 s rest), 4 × (25 m single arm, 25 m single arm, 50 m freestyle, 20 s rest), 4 × (100 m freestyle, 15 s rest)
Technique
Sculling Progression for Feel of the Water
4 × (25 m front scull, 25 m freestyle, 20 s rest), 4 × (25 m mid scull, 25 m freestyle, 20 s rest), 4 × (25 m rear scull, 25 m freestyle, 20 s rest), 6 × (100 m freestyle, 20 s rest)
Technique
Fist Drill to Open Hand Catch Set
4 × (50 m fist drill, 50 m freestyle, 20 s rest), 8 × (25 m fist drill, 25 m freestyle, 15 s rest), 3 × (200 m freestyle, 20 s rest)
Technique
Tarzan Drill and Head Position Set
8 × (25 m tarzan drill, 25 m freestyle, 20 s rest), 4 × (100 m freestyle, 20 s rest), 4 × (100 m freestyle, 15 s rest)
Technique
Zipper Drill for a Compact Arm Recovery
6 × (25 m zipper drill, 25 m freestyle, 20 s rest), 4 × (50 m zipper drill, 50 m freestyle, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Technique
Bilateral Breathing Practice for Beginners
4 × (25 m freestyle, 25 m freestyle, 20 s rest), 6 × (50 m freestyle, 20 s rest), 4 × (100 m freestyle, 30 s rest)
Technique
Breath Control Set with 3, 5 and 7 Stroke Patterns
8 × (25 m breathe every 3 strokes, 25 m breathe every 5 strokes, 25 m breathe every 7 strokes, 25 m breathe every 3 strokes, 20 s rest), 6 × (200 m at tempo, 20 s rest), 8 × (50 m at sweet spot, 15 s rest)
Technique
Backstroke Rotation Drills with Side Kick and Single Arm
4 × (50 m backstroke kick, 20 s rest), 6 × (50 m back kick on side, 20 s rest), 6 × (25 m single arm backstroke, 25 m single arm backstroke, 20 s rest), 6 × (100 m backstroke, 20 s rest)
Technique
Backstroke Basics with Double Arm Drill
4 × (50 m double arm backstroke, 20 s rest), 4 × (50 m backstroke, 20 s rest), 2 × (100 m backstroke, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Technique
Breaststroke Timing with 2 Kicks 1 Pull
4 × (50 m breaststroke kick with board, 20 s rest), 6 × (50 m 2 kicks 1 pull, 20 s rest), 4 × (50 m breaststroke, 20 s rest), 4 × (50 m 2 kicks 1 pull, 50 m breaststroke, 20 s rest), 4 × (50 m breaststroke, 15 s rest)
Technique
Breaststroke Kick Basics on Front and Back
4 × (25 m breaststroke kick on your back, 20 s rest), 4 × (50 m breaststroke kick with board, 20 s rest), 4 × (50 m breaststroke, 20 s rest), 4 × (50 m freestyle, 20 s rest), 2 × (100 m breaststroke, 30 s rest)
Technique
Butterfly Foundations with Body Dolphin Drills
6 × (25 m body dolphin, 20 s rest), 6 × (25 m body dolphin, 20 s rest), 4 × (25 m single arm fly, 25 m single arm fly, 20 s rest), 6 × (25 m at tempo, 25 m easy freestyle, 30 s rest), 4 × (100 m freestyle, 20 s rest)
Technique
Butterfly Rhythm Set with Single Arm Progression
8 × (50 m dolphin kick on your back, 20 s rest), 6 × (50 m fly drill, 20 s rest), 6 × (50 m fly drill, 20 s rest), 6 × (50 m at tempo, 20 s rest), 8 × (25 m at CSS pace, 30 s rest), 6 × (200 m freestyle, 20 s rest)
Technique
Freestyle Drill Sampler for Beginners
4 × (25 m catch-up drill, 25 m freestyle, 20 s rest), 4 × (25 m fingertip drag drill, 25 m freestyle, 20 s rest), 4 × (25 m fist drill, 25 m freestyle, 20 s rest), 4 × (50 m freestyle, 20 s rest)
Technique
Catch-Up and Front Quadrant Timing for Advanced Swimmers
8 × (50 m catch-up drill, 15 s rest), 8 × (50 m easy, 15 s rest), 5 × (300 m freestyle steady, 20 s rest), 4 × (100 m at sweet spot, 20 s rest)
Technique
Distance per Stroke Set with Stroke Counting
8 × (50 m freestyle, 20 s rest), 8 × (50 m freestyle, 20 s rest), 4 × (100 m at tempo, 20 s rest), 4 × (50 m at CSS pace, 20 s rest)
Technique
Stroke Length and Stroke Rate Contrast Set
4 × (100 m long strokes, 10 s rest, 100 m at tempo, 10 s rest, 100 m at tempo, 20 s rest), 8 × (100 m at sweet spot, 15 s rest), 4 × (50 m easy backstroke, 15 s rest)
Technique
Individual Medley Drill Set for All Four Strokes
4 × (100 m kick, 20 s rest), 4 × (25 m single arm butterfly, 25 m at tempo, 20 s rest), 4 × (25 m single arm backstroke, 25 m backstroke, 20 s rest), 4 × (25 m breaststroke, 25 m breaststroke, 20 s rest), 4 × (25 m fingertip drag drill, 25 m freestyle, 20 s rest), 4 × (50 m at tempo, 50 m at tempo, 50 m at tempo, 50 m at tempo, 30 s rest), 4 × (100 m freestyle, 15 s rest)
Technique
Streamline, Push-Off and Flip Turn Practice
8 × (25 m streamline push-off, 20 s rest), 6 × (100 m freestyle, 20 s rest), 8 × (25 m at tempo, 20 s rest), 4 × (100 m freestyle steady, 15 s rest)
Technique
Drill to Swim 400s for Advanced Freestyle
100 m catch-up drill, 300 m freestyle steady, 30 s rest, 100 m fist drill, 300 m freestyle steady, 30 s rest, 100 m fingertip drag drill, 300 m freestyle steady, 30 s rest, 100 m 6-kick switch drill, 300 m freestyle steady, 30 s rest, 8 × (100 m at tempo, 15 s rest), 400 m pull buoy
Technique
Body Position and Balance Drills for Adult Beginners
4 × (25 m streamline kick, 20 s rest), 4 × (25 m kick on side, 20 s rest), 4 × (50 m kick with board, 20 s rest), 4 × (50 m freestyle, 20 s rest), 4 × (50 m freestyle, 20 s rest)
Technique Workouts
Technique sets teach the movements that make swimming faster and easier, one part of the stroke at a time. A drill exaggerates or isolates a single element, such as the catch, the arm recovery, the rotation or the breath, and the full stroke lengths that follow carry the change back into your normal swimming. Because swimming speed depends so much on low drag and a good hold on the water, technique work pays off at every level, not just for beginners.
The sessions here cover the classic freestyle drills, catch-up, fingertip drag, zipper, fist, single arm, 6-kick switch, sculling and the head-up Tarzan drill, plus breathing patterns, body position, streamline and flip turns. Backstroke, breaststroke and butterfly each have their own drill sessions, and a medley set combines all four strokes. Drills are swum slowly, so their pace targets sit well below your normal swimming speed.
Technique work has its main place in the base phase and at the start of the season, one or two sessions a week, but a short drill block in the warm-up of any session keeps the stroke tidy all year. Pick a session by the problem you want to solve. If your legs sink, start with body position. If your hands slip, try fist drill or sculling. If you swim flat or cross over in front of the head, use 6-kick switch or single arm. Newer swimmers should start with the sessions marked beginner, which use 25 m drill lengths and generous rest.
Questions about Technique Workouts
How often should I do swim drills?
One dedicated technique session per week in the base phase works well for many swimmers, plus a short drill block of 200 to 400 m in the warm-up of other sessions. Drills work through repetition at low effort, so frequent short doses help more than one long block per month. Stop a drill when your form fades, because practicing a sloppy version teaches the wrong movement.
Do I need equipment for these technique sessions?
No equipment is required for most sessions, but a few pieces help. A kickboard is used for some kick sets, a pull buoy for sculling and pull lengths, and short fins make kick on side, 6-kick switch and butterfly drills much easier while you learn. A snorkel lets you focus on the arms without turning to breathe. The step notes say when a piece of equipment is optional.
Why are the pace targets for drills so slow?
Drills are slower than normal swimming because they remove part of the stroke or add a pause. Pace targets are set as a share of your CSS, and drill steps use the easy end of the scale, while kick and sculling steps sit even lower. Treat these targets as a guide for effort, not as a speed to chase. The point of a drill is a precise movement.