Freestyle Swimming Drills for Intermediate Swimmers

Swimming is a demanding sport that requires flawless stroke technique and above-average fitness to become a top-notch swimmer. As an intermediate swimmer, you can build up your strength and endurance and improve your freestyle form by practicing a few drills. Begin by mastering the art of streamlining to increase your speed, then work up to drills, such as the one-arm swim, to improve your strength and maximize the efficiency of your strokes.

  1. Breathing

    • To maximize your energy, you need to have balanced breathing as you move through the water. Practice breathing only to your right by turning your head out of the water to the right every time your right arm comes out of the water in the freestyle stroke. Then practice breathing only to your left by turning your head out of the water to the left every time your left arm comes out of the water. Finally, practice bilateral breathing by alternating your breathing side every three strokes. For example, on the third stroke turn your head out of the water to the right and breathe as your right arm comes out of the water, then count three strokes and turn your head out of the water to the left as your left arm comes out of the water. Alternating your breathing side will provide a more balanced swim stroke and keep one side of your body from working harder than the other.

    Kicking

    • Work on improving your kicking technique to improve your stroke efficiency. Swim on your stomach or your back and practice kicking without the aid of a kick board. Practicing kicking without a kick board will let you feel how well you are balanced in the water without assistance. Keep your legs and feet underwater to improve your kicking performance. You should strive to make yourself as long and narrow as possible when kicking to reduce the drag on your body.

    Head Up

    • Practice swimming the freestyle stroke while keeping your head above the water. This drill will make you feel out of balance, but it is an excellent workout for your legs. In order to stay afloat, your legs must remain in motion throughout this drill. You must find a smooth, rhythmic motion for your kick, otherwise the lower half of your body will sink in the water, making it very difficult to keep your head above water. If you have too big or fast of a stroke you'll wear yourself out, but if your stroke is too small or slow you'll sink.

    Form Building

    • The most important aspect of becoming an advanced swimmer is to have proper form. Practice swimming laps and playing catch-up by methodically going through one stroke of the freestyle with one arm before beginning another stroke with the opposite arm. For example, push off from the wall in a streamline position, with both arms stretched out in front of you with one hand on top of the other. As you begin to kick, pull back toward your body with your right arm, bring it up out of the water and return it to its starting position out in front of you. As soon as your right arm has returned to its starting position, pull back with your left arm and perform another stroke. Continue alternating in this manner for the length of the pool.