Swimming drills
Swimming freestyle drills
10 free Swimming drills for freestyle, each with the setup, how it runs, what to coach, and how to make it harder or easier.
10 drills
FreestyleFirst freestyle arms and side breathingWindmill arms and a side breath with the ear on the arm, built up walking and with a board before a few strokes of full freestyle.15 min · 1–8 players · U6+
FreestyleFreestyle bilateral breathingBuild a relaxed breath to both sides: weaker-side lengths first, then breathing every third stroke without lifting the head.15 min · 1–16 players · U8+
FreestyleFreestyle catch-upOne arm waits in front until the other catches up, building a long stroke and good timing.10 min · 1–12 players · U7+
FreestyleFreestyle high-elbow catchFront sculling, single-arm and full-stroke lengths that teach the forearm to hold the water with the elbow above the hand.20 min · 1–16 players · U10+
FreestyleRacing & pacingFreestyle tempo and stroke rateSwim 50s at rising tempos while a partner counts strokes, to find the quickest rate that still holds a long, catching stroke.30 min · 2–12 players · U16+
EnduranceFreestyleMasters technique and fitness sessionA complete hour for adult swimmers: easy warm-up, one technique focus, a steady main set chosen by lane, and a cool-down.60 min · 2–24 players · U18+
FreestyleDecision-makingOpen-water sighting and drafting in the poolPractise lifting the eyes to sight a target and swimming in a partner's draft, safely in the pool before any open-water swim.30 min · 2–16 players · U16+
Streamline & body positionFreestyleSculling for feel of the waterFront, middle and head-first back sculling to halfway, then freestyle, so swimmers learn to feel pressure on the hands and forearms.15 min · 1–16 players · U8+
FreestyleStreamline & body positionStroke count and distance per strokeCount freestyle strokes per length, then try to cover the same distance in fewer strokes without slowing down.15 min · 1–12 players · U11+
Starts & turnsFreestyleTumble turn progressionLearn the freestyle tumble turn in steps: somersaults away from the wall first, then from swimming, then onto the wall with a push off on the back.20 min · 1–12 players · U9+