Drilling
By Coach Doug Garcia
It seems like every time we do a new drill I hear the question, “what’s that for?” This month, I will review each of the common freestyle drills and how they can assist in improving your stroke.
Drills help strengthen the weakest part of your stroke. For example, a swimmer who frequently drops the elbow needs to work on fist swimming and the shot gun drill noted below. If you’re not sure what your stroke weakness is, ask a coach for feedback.
Do all drills methodically, and slowly. At one time I played the piano, and a portion of every practice session included drills to loosen the fingers, and train my fingers and hands to reach those hard to reach notes. Swimming drills are very similar in purpose. The most common problem I see with drills is going too fast and not knowing the purpose of the drill—slow down! There’s plenty of time for fast swimming after you master the drill technique. With each drill, you should understand how it strengthens the weak part of your stroke.
Fist swimming
Focus: Catch phase.
Technique: Swim freestyle with a closed fist.
Purpose: Heighten the need for a high elbow and to learn the importance of moving water with the forearm, in addition to the hand.
One-armed swimming
Focus: Catch and power phase.
Technique: Swim freestyle with one arm only. The non-stroking arm is at the side, and breathe to the non-stroking side.
Purpose: Learn hip rotation and heighten awareness of the hand and arm motion.
Shot gun
Focus: Catch phase.
Technique: Swim freestyle with the eyes looking down the shaft of the arm with each stroke.[SM2]
Purpose: Build awareness regarding your elbow placement.
Salute the flag
Focus: Catch phase.
Technique: Swim freestyle and before the hand enters the water for the next stroke, touch the forehead as if saluting.
Purpose: Keep the elbow high and heighten awareness of having the hand enter the water just in front of the forehead without a splash on the entry.
Thumb touching the front of the thigh
Focus: Power and recovery phase.
Technique: Swim freestyle with the thumb brushing the front of the thigh before exiting the water.
Purpose: Build awareness of where the hand finishes the stroke, and confirm an adequate amount of hip rotation. Swimmers who do not adequately rotate their hips find the thumb brushes the side of the leg.
Touchback
Focus: Recovery phase.
Technique: Swim freestyle and after the recovery, touch the water on the other side of your body.
Purpose: Heightened awareness of where the hand should exit the water to begin the recovery phase.
Raise the flag/shark fin
Focus: Balance and recovery phase.
Technique: Swim freestyle and while on your side, raise the elbow up and back down before making a complete stroke.
Purpose: Heightened awareness of the need for a relaxed recovery, and how to keep a balanced position in the water.
Catch-up drill
Focus: Catch phase.
Technique: Swim freestyle with the hands meeting (catching up) each other in front of the head. Or, swim holding a plastic pipe with both hands before making a stroke. Breathe on both sides with each stroke.
Purpose: Heightened awareness of hip rotation and driving forward.
Kicking on your side
Focus: Balance.
Technique: Kick on your side with one arm forward and one arm resting on your side. You’re successful if you feel a mostly dry arm.
Purpose: Work on a balanced and horizontal body position.
Fingertip drag
Focus: Recovery high elbow.
Technique: Drag your fingertips across the surface of the water during the recovery.
Purpose: Demonstrates the need for a bent and high elbow on the recovery, and how any sort of drag hinders forward progress.