Most adult swimmers have the same stroke problems. Dropped elbow catch, late rotation, poor kick, head lifting to breathe. These five drills target exactly those issues. Do them consistently and you’ll see your SWOLF improve within weeks.
How to Use Drills Effectively
Drills only work if you do them slowly and deliberately. The point is to isolate one movement pattern and feel it — not to cover distance quickly.
For each drill: swim 2–3 lengths at deliberate, slow pace. Then swim 1–2 lengths of full freestyle and try to bring the drill feeling into your whole stroke. That drill→swim pairing is where the transfer happens.
Drill 1: Catch-Up Drill
What it fixes: Timing and coordination — specifically, early pulling before the other arm has established a good catch.
How to do it: Swim freestyle, but don’t start your pull until the recovering arm reaches fully forward and “catches up” to the extended arm. One arm is always fully extended in front of you.
What you’ll feel: A slight pause in rhythm, more glide, better rotation.
Sets: 4×50m catch-up, :20 rest. Then 2×50m full stroke.
Drill 2: Fingertip Drag
What it fixes: High elbow recovery — specifically, dropping the elbow on recovery (which causes it to drop on entry too).
How to do it: Swim freestyle, but drag your fingertips along the surface of the water during the recovery phase. Your elbow stays high to make this possible.
What you’ll feel: Your recovery arm path becomes more compact and efficient.
Sets: 4×50m fingertip drag, :20 rest. Focus purely on the recovery path.
Drill 3: Single-Arm Freestyle
What it fixes: Body rotation, catch mechanics, and balance on each side.
How to do it: Swim with one arm only. The non-working arm rests at your side (easier) or extended forward (harder). Complete a full stroke cycle with just one arm, then breathe, then repeat.
What you’ll feel: You’ll quickly discover which side has a weaker catch or less rotation.
Sets: 4×50m alternating (25m left arm, 25m right arm), :20 rest.
Drill 4: Side Kick (Kick on Side)
What it fixes: Body position, rotation, and the relationship between kick and rotation.
How to do it: Kick on your side with your bottom arm extended and your top arm resting at your side. Head in neutral position (one goggle in, one out). Kick steadily. After 12.5m, rotate to the other side.
What you’ll feel: How rotation should feel during a normal freestyle stroke — hips high, body aligned.
Sets: 4×50m, :20 rest.
Drill 5: Fist Swimming
What it fixes: Forearm catch — using the entire forearm as a paddle, not just the hand.
How to do it: Close your hands into fists and swim normal freestyle. Without your hands to generate propulsion, you’ll be forced to use your forearms more effectively.
What you’ll feel: A complete change in where the propulsion comes from. After fist swimming, open your hands again — your hands will feel enormous and your catch will feel more powerful.
Sets: 4×50m fist swimming, :20 rest. Then 2×50m full stroke with open hands.
Drill Session Template
Include drill work in one session per week:
- 200m easy warm-up
- 4×50m Drill 1 + 2×50m full stroke
- 4×50m Drill 2 + 2×50m full stroke
- 4×50m Drill 3 + 2×50m full stroke
- 200m easy cool-down
Total: ~1,500m. Log which drills you did and any technique notes in SwimBeat or your swim log.