5 Essential Drills to Improve Your Freestyle Technique

Many swimmers hit a plateau where extra effort no longer translates to faster times. The culprit is often not fitness but technique inefficiencies that creep into the freestyle stroke. Drills are the most effective way to isolate and correct these flaws, yet many athletes either skip them or perform them without clear intent. This guide presents five essential drills that address the most common technical gaps, with detailed instructions on how to execute each one and why it works. We also discuss how to combine drills into a productive training session and how to measure improvement over time. This overview reflects widely shared professional practices as of May 2026; always consult a certified coach for personalized guidance.

Why Freestyle Technique Breaks Down Under Fatigue

When you swim at race pace or during the last set of a hard practice, your body naturally seeks the path of least resistance. This often leads to a collapsed body position, reduced rotation, and a shorter stroke. These breakdowns are not just about muscle fatigue—they stem from ingrained motor patterns that prioritize survival over efficiency. The five drills in this article are designed to rewire those patterns so that good technique becomes automatic even when you are tired.

The Cost of Poor Mechanics

A swimmer with inefficient freestyle may waste 20–30% of their energy on drag and misdirected propulsion. Common issues include crossing the centerline during the pull, lifting the head to breathe instead of rotating the body, and kicking from the knees rather than the hips. Each of these flaws increases frontal drag and reduces the effective length of each stroke. Over a 1500-meter swim, these small inefficiencies compound into significant time loss.

How Drills Create Lasting Change

Drills work by exaggerating a specific movement or by removing a variable so the nervous system can focus on one element at a time. For example, kicking on your side with one arm extended forces you to maintain a compact body line and feel the water pressure against your torso. Repeating this drill hundreds of times gradually builds a new baseline posture that carries over into full-stroke swimming. The key is consistency and mindful practice—simply going through the motions without feedback yields little improvement.

Many coaches recommend dedicating 15–20% of each practice to drill work, with a focus on quality over quantity. A typical set might include 8 x 50 meters alternating drill and swim, with 20 seconds rest between each. This structure allows you to practice the corrected movement and then immediately try to integrate it into full stroke while the feel is fresh.

Drill 1: Side Kicking with Extended Arm

This drill is the foundation for body position and rotation. It teaches you to maintain a long, streamlined line from fingertips to toes while breathing without lifting your head.

Purpose and Benefits

Side kicking isolates the body roll and forces you to rely on core stability rather than arm movement to stay balanced. Swimmers who struggle with a flat body position or who lift their head to breathe will benefit immediately. The drill also improves ankle flexibility and kick efficiency because you cannot rely on a flutter kick from both legs simultaneously.

Execution Steps

1. Push off the wall on your side, with the bottom arm extended straight ahead and the top arm resting along your hip.
2. Keep your head in line with your spine, looking straight down at the bottom of the pool. Your mouth should be just above the waterline.
3. Kick from your hips with a steady, narrow flutter kick. Your legs should stay within the shadow of your torso—no wide scissoring.
4. Breathe by rotating your head slightly to the side, keeping your bottom ear in the water. Do not lift your head forward.
5. Swim 25 meters on one side, then switch to the other side for the next 25 meters.

Common Mistakes and Fixes

A frequent error is letting the lead arm drop below the surface, which creates drag. Keep the extended arm just below the water surface, with the palm facing down. Another mistake is bending at the hips, which sinks the legs. Engage your core to maintain a straight line from head to heels. If you feel unstable, use a pull buoy between your thighs temporarily to reduce the cognitive load.

Drill 2: Catch-Up Drill

The catch-up drill is a classic for developing a longer stroke and improving timing between the arms.

Why It Works

By forcing both hands to meet at the front before the next pull begins, the drill eliminates the common tendency to start the pull before the recovering hand has entered the water. This pause encourages a full extension and a longer stroke length, which is a key determinant of swimming efficiency.

How to Perform It

1. Begin swimming freestyle normally, but as one arm enters the water, keep it extended forward while the other arm completes its pull and recovery.
2. Wait until both hands touch or nearly touch in front of your head before starting the next pull.
3. Breathe to the side as you normally would, but try to keep the pause at the front even during the breath.
4. Swim 50 meters at a moderate pace, focusing on the glide and the full extension.

When to Use It and When to Avoid

This drill is excellent for swimmers who have a short, choppy stroke or who tend to cross over the centerline. However, it can be counterproductive for sprinters who need a high turnover rate, as the pause may become ingrained in race pace. Use it primarily during warm-up or recovery sets, and always follow it with a few laps of full-stroke swimming to transfer the feel of the longer stroke.

One composite scenario: a triathlete I worked with was stuck at 2:00 per 100 meters for months. After four weeks of including catch-up drill twice per week, his stroke count dropped from 22 to 18 strokes per 25 meters, and his pace improved to 1:50 without additional fitness work.

Drill 3: Fist Drill

Fist drill removes the hand's surface area to force you to use your forearm as the primary propulsive surface.

Purpose and Benefits

Many swimmers rely too heavily on pulling with their hands, which leads to a bent wrist and an early exit. By making a fist, you eliminate that crutch and must engage the entire forearm to grip the water. This drill improves your 'feel for the water' and encourages a high elbow catch.

Execution Steps

1. Make a loose fist with both hands—do not squeeze tightly, just curl your fingers into your palm.
2. Swim freestyle at a moderate pace, focusing on bending your elbow early in the pull and pressing your forearm backward.
3. Notice how you have to rotate your body more to generate propulsion. That is a good sign.
4. After 50 meters with fists, swim 25 meters with open hands, trying to maintain the same forearm-driven feel.

Progression and Variations

Once you are comfortable with fists, try using paddles that are smaller than your hand (e.g., finger paddles) to continue challenging your forearm engagement. Another variation is to use a band around your ankles to limit kicking, forcing even more reliance on the pull. Many practitioners report that this drill quickly reveals weaknesses in the catch phase that were previously masked by hand strength.

Drill 4: Unilateral Breathing with Focus on Body Roll

Breathing is often the most disruptive part of freestyle. This drill helps you breathe without breaking your body line.

Why Breathing Causes Problems

When swimmers lift their head to breathe, their hips drop, increasing drag. They also often rotate too much or too little, causing the stroke to become lopsided. The goal is to breathe by rotating the body as a unit, keeping the head in line with the spine and only turning it slightly to the side.

Drill Instructions

1. Swim freestyle breathing only to one side for 50 meters. On every breath, focus on rotating your shoulders and hips together so that your body turns like a log.
2. Your lower ear should stay in the water; your mouth should clear the surface because of body rotation, not neck craning.
3. On the non-breathing strokes, try to rotate just as much as on the breathing side—this builds symmetry.
4. Switch to the other side for the next 50 meters. If one side feels awkward, spend extra time on that side.

Common Pitfalls

A common mistake is holding your breath during the non-breathing strokes, which creates tension. Exhale steadily into the water. Another issue is over-rotating on the breathing side, which can cause the recovering arm to swing wide. Keep the rotation moderate—about 45 degrees from flat is enough.

Drill 5: Tarzan Drill (Head-Up Freestyle)

This drill is more advanced and should be used sparingly, but it is excellent for developing a high elbow catch and core stability.

Purpose and Benefits

By keeping your head out of the water throughout the stroke, you are forced to maintain a high body position and a strong kick to stay afloat. The drill also exaggerates the downward press of the catch because you need to generate lift to keep your mouth above water. It is commonly used by open-water swimmers to sight buoys, but it also translates to better body awareness in pool swimming.

Execution and Precautions

1. Swim freestyle with your head held above water, looking forward. Your chin should be just above the surface.
2. Keep your kick strong and steady—this drill is exhausting if your kick is weak.
3. Focus on a quick, high-elbow catch. Do not let your hands cross the centerline.
4. Swim only 25 meters at a time, and take a full recovery between repeats. Limit to 4–6 repetitions per session to avoid shoulder strain.

When to Use Tarzan Drill

Use this drill during the last part of your warm-up or as a short intensity burst. It is not suitable for beginners or swimmers with shoulder issues. If you feel pain in your shoulders, stop immediately and revert to a lower-stress drill like side kicking.

Structuring a Drill Session and Tracking Progress

To get the most out of these drills, you need a plan. A well-structured session includes a warm-up, a drill segment, a main set that integrates the drill focus, and a cool-down.

Sample 2000-Yard Practice

• Warm-up (400 yards): 200 easy swim, 200 kick with board.
• Drill segment (600 yards): 6 x 50 yards alternating drill and swim. Choose one or two drills per session. For example: 50 side kick (right) + 50 swim, then 50 side kick (left) + 50 swim, then 50 catch-up + 50 swim.
• Main set (800 yards): 8 x 100 yards at moderate pace, focusing on the feel from the drill. Rest 15 seconds between each.
• Cool-down (200 yards): Easy swimming, focusing on long strokes and relaxed breathing.

Measuring Improvement

Track two metrics: stroke count per length and time per 100 yards. A reduction in stroke count at the same pace indicates improved efficiency. For instance, if you drop from 20 strokes per 25 yards to 18 while maintaining the same speed, your technique is improving. Keep a logbook or use a smartwatch to record these numbers weekly.

One team I read about used a simple checklist for each drill: 'Did I maintain a straight body line?' 'Did I breathe without lifting my head?' 'Did I feel the water with my forearm?' They found that self-assessment after each repeat accelerated learning.

Common Questions About Freestyle Drills

Here are answers to frequent concerns swimmers have when incorporating drills into training.

How many drills should I do in one session?

Focus on one or two drills per session. Trying to practice all five at once leads to cognitive overload and poor execution. Rotate drills across the week so that each one gets practiced twice per week.

How long until I see improvement?

Most swimmers notice a difference in feel within two to three sessions, but measurable changes in pace and stroke count often take four to six weeks of consistent practice. Be patient and prioritize quality over quantity.

Can drills make my technique worse?

If performed incorrectly, yes. For example, doing catch-up drill with a pause that is too long can teach you to glide excessively, which slows your turnover. Always follow a drill with full-stroke swimming to reinforce the correct timing. If you are unsure about your form, ask a coach to watch you or record a video.

Should I use equipment like paddles or fins?

Equipment can enhance drills when used appropriately. Fins help with body position during side kicking, and paddles can amplify the feedback from fist drill. However, avoid relying on them as a crutch. Use them for short sets and then remove them to see if the feel transfers.

Synthesis and Next Steps

The five drills covered—side kicking, catch-up, fist drill, unilateral breathing, and Tarzan drill—target the most common technical weaknesses in freestyle. They are not a magic fix but a systematic approach to building a more efficient stroke. Start by assessing your own weaknesses: if you feel like you are sinking, prioritize side kicking. If your stroke feels short, work on catch-up. If you have no feel for the water, fist drill is your go-to.

Integrate these drills into your training schedule consistently, track your stroke count and times, and be honest about your execution. Improvement comes from mindful repetition, not from mindlessly logging yards. As you progress, you may need to adjust the drills or add variations to continue challenging your body. Remember that technique work is a lifelong process—even elite swimmers revisit these fundamentals regularly.

This article was prepared by the editorial team for this publication. We focus on practical explanations and update articles when major practices change.

Last reviewed: May 2026