Three Great Drills

The two most important factors in a better front crawl (freestyle) are reducing drag and improving propulsion. Even the best swimmers are continuously working at this. I use a progression of drills in my swim lessons and coaching–and for myself–to focus on these important factors. Using a snorkel and fins helps, but is not a requirement.

6-1-6 Drill

This is a common drill, but one I see many swimmers do poorly.

• Start in the superman position (both arms outstretched). Slide your right arm back so that it rests comfortably on your thigh. Rotate the body about 30-45 degrees, with your left arm leading in the tight streamline position (drag reduction), and your right shoulder above the surface of the water.
• Kick on your side for six counts.
• Start your arm recovery by lifting your elbow up, and then complete the recovery with your elbow pointing up (at the ceiling or sky).
• When your hand passes over your head, start to rotate into the opposite streamline position, bringing the hand into the water fingertips first, then wrist, elbow and shoulder. 
• With the right arm leading, the left arm completes an underwater stroke.
• Kick for six counts while your right arm holds a good streamline, and your left arm now rests comfortably on your thigh until it’s time to switch back to the other side.

Repeat to each side.

About this drill:

I have swimmers of all skill levels perform this drill. I like to say a good freestyle stroke is the 6-1-6 drill without the six kicks.

Long Dog Paddle (Underwater Recovery)

The drill focuses on body extension and streamlining while rotating.

• Start in the superman position (both arms outstretched). Slide your right arm back while you extend your left arm into a good streamline position rotating to your side.
• Hold for a moment, then bring your right arm underneath your chest in recovery while you pull with the left arm.
• Rotating to the opposite side, extend the right arm into a good streamline position.
• Breath as you switch sides and rotate (if you’re not using a snorkel).
• Hold for a moment, then switch hands again, extending the left arm while pulling the right arm.

About this drill:

This is a fun drill that emphasizes body rotation and streamlining. Don’t rush through it. Pause at the top of each stroke to glide through the water. Sneak your recovery hand underneath your body to reduce drag (much like a breaststroke pull-out, only with just one hand).

Catch-Up Drill

This drill develops an efficient pull and emphasizes how the lead arm anchors the stroke.

• Start in a flat superman position. Drop the right shoulder and take one stroke, rotating the shoulder as it starts deep and raises through the stroke. 
• Continue rotation, elbows high, as the right hand returns all the way to the leading left hand.
• (Touch the thumbs as a guide to a complete recovery.)
• Now take a full stroke with the left arm, returning to the right arm. Be sure to rotate through the stroke.
• Continue swimming with a complete catch-up stroke.

About this drill:

A proficient swimmer should be able to swim a catch-up stroke effortlessly. It takes time, but is a good gauge of your stroke power. Intermediate swimmers can use training fins to help master the stroke. I sometimes use a stick to force the returning hand to complete the catch-up.

Use this drill to develop optimal timing and a front quadrant stroke (one hand always ahead of the head) by transitioning to a three-quarter catch-up stroke.