Swimming Drills & Workouts

Freestyle and Backstroke Workout and Drills

• Drills for backstroke and freestyle are similar. The strokes are opposite of each other, but both strokes require body rotation. The torso remains level with the water while the hips rotate from side to side to decrease water resistance.

  The corkscrew drill helps you focus on body rotation and hip movements. This drill requires you to alternate from freestyle to backstroke. You should perform one stroke of freestyle, and then rotate onto your back for a backstroke pull. The rotation between strokes should be done clockwise.

  The single-arm backstroke or single-arm freestyle drill focuses on building stamina and proper arm-extension technique. When one arm is extended, the other should be completely on the your side. Next, alternate arms to work the other side. As you rotate your hips, one shoulder should come out of the water and be pointed toward the ceiling.

  300 - 400 Meter Freestyle or Backstroke Warm-Up
  300 - 800 Meter Freestyle or Backstroke Drill (your choice)
  300 - 800 Meter Freestyle or Backstroke Swim
  100 - 300 Meter Freestyle or Backstroke Cool-Down

Breaststroke Workout and Drills

• A common misconception of the breaststroke is that it is the leisurely stroke. However, breaststroke, when performed properly, is the second-most challenging of all strokes. Breaststroke requires ample upper-body strength, coordination and skill. during the following drills, focus on proper technique.

  Swimmers will often perform one-pull and three-kick breaststroke ratio drills to foster proper-leg technique. Large kicks slow down and interrupt the flow of the arm pull. The kick is not much larger than the width of the arm pull.

  Timing with the arm pull and the legs helps improve efficiency. If you kick after your arm pull has finished, then you will stall in the water. The kick needs to start when you are halfway through your arm pull. A three-count glide drill focuses on streamlined position and the feeling of gliding and timing. You should count three full seconds in a streamlined position before taking another stroke.

  100 - 300 Meter Breaststroke
  200 - 500 Meter Breaststroke Drill (your choice)
  100 - 500 Meter Breaststroke Swim
  100 - 300 Meter Cool-Down (stroke of your choice)

Butterfly Workout and Drills

• Butterfly is the most challenging stroke and requires high levels of energy. For this reason, many of the drills associated with the butterfly will focus on improving endurance, stamina and strength. The goal is to increase efficiency in order to expend as little energy as possible; it is easy to tire with this stroke.

  Beginners often use an exaggerated dolphin-kick drill. With this drill, you will perform one arm-pull and dive to the bottom of the pool. Then push off from the bottom of the pool with your feet, jumping up in streamlined position. This drill helps you become accustomed to the arm movements of the butterfly. Intermediate and advanced swimmers may also revisit this drill to practice technique.

  Another common drill has a one-arm butterfly pull and three-kick ratio. This drill increases recovery time for each butterfly pull and focuses on improving rhythm, which is necessary for efficiency. More advanced swimmers may modify this drill to include three arm-pulls and one kick. This drill focuses on increasing strength and endurance.

  100 - 300 Meter Warm-Up (stroke of your choice)
  200 - 500 Meter Butterfly Drill (your choice)
  100 - 500 Meter Butterfly Swim
  100 - 300 Meter Cool-Down (stroke of your choice)

Workout Modification Considerations

• Consider that freestyle and backstroke drills will likely be further distances, as they are the most efficient and easily performed strokes. For more leisurely workouts, take your time and cut the number of meters completed. You can also increase the distance if you want to work on specific technique. If you want a more rigorous workout, consider performing tasks within a time limit. For example, for the 100- to 500-meter swim, consider performing 50-meter intervals in 45 seconds. You can also double the time for a more endurance-centered workout.