Swimming drills
Swimming racing & pacing drills
11 free Swimming drills for racing & pacing, each with the setup, how it runs, what to coach, and how to make it harder or easier.
11 drills
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+
Starts & turnsRacing & pacingIM turns: fly-to-back, back-to-breast and breast-to-freePractise the three individual medley changeover turns with legal touches and a fast push-off into the next stroke.30 min · 1–12 players · U15+
Racing & pacingStarts & turnsIndividual medley transitionsRehearse the three IM changeovers (fly to back, back to breast, breast to free) with the correct touch at each wall.20 min · 1–12 players · U12+
Racing & pacingEnduranceNegative-split setsSwim the second half of each repeat faster than the first, learning to start controlled and finish strong.25 min · 1–16 players · U12+
Starts & turnsRacing & pacingRace start reaction and breakoutReact to the start signal, enter cleanly and break out at speed before the 15 m mark, under the one-start rule.30 min · 1–8 players · U15+
Racing & pacingRace-pace broken swimsBreak a race into short swims with brief rests, holding goal race pace so swimmers learn how their race speed feels.30 min · 1–16 players · U15+
GameRacing & pacingRelay gala team racesA mini gala of team relays with alternate-end takeovers, points for every legal changeover and a medley relay to finish.30 min · 8–24 players · U10+
Racing & pacingStarts & turnsRelay takeoversTime the changeover so the next swimmer is moving as the incoming swimmer touches, without leaving early.20 min · 4–16 players · U11+
Racing & pacingFitness & agilitySprint speed with full recoveryShort, all-out sprints with long, easy recovery so that every repeat is genuinely at top speed.30 min · 1–18 players · U15+
Racing & pacingGameSwim meet race simulationRun a mini gala in training, with marshalling, competition starts, judged touches and team points, so race day feels familiar.45 min · 6–24 players · U15+
EnduranceRacing & pacingSwimming on the pace clockLearn to read the pace clock, leave on a send-off, keep 5-second gaps and check your own times.20 min · 2–16 players · U11+