Swimming Drills

Breathing. The breathing action is a regular and controlled turning of the head to either side. Ensure full and quick intake of breath and exhail into the water as the face returns to its central position. Bilateral breathing to the left and right of every third arm stroke will help develop good balance and rhythm.

Full Stroke Swimming. The body position will be streamlined and horizontal lying flat with the face in the water looking downwards. The hips are held high with rotation of the shoulders and upper body as the hand reaches underwater to full stretch allowing more power throughout the pull. This helps the body to cut through the water in a streamlined fashion. The shoulders should remain relaxed. The hips should roll in tune with the shoulders to stop any rigid swimming another common fault is snaking of the hips. The head is central and fixed turning to the left or right to breathe. The face should be placed on the water surface with the eyebrows underwater and forehead touching the water surface. The feet should break the surface, creating some white water splash from the turbulent mix of water and air.

Stand firmly on the starting block with toes rapped around the front edge. Place hands to the side or front of the strating block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point within the dive whilst in the air by droping your head towards the water surface. The whole body then travels through the same point of contact which the hands have made for a streamlined entry into the pool. Never dive into shallow waters.

The whole body enters through the same point of contact on the water surface as if you were diving through a hoop. Following full body entry into the water, the body levels out and into a streamlined position; Hold this position underwater and execute one breaststroke arm pull past your hips and one full leg kick as the hands recover forwards underwater and reach for the surface; The head then breaks the water surface to breath as you start your first swimming stroke. Ensure the leg kick helps the body to the water surface. It is possible to find greater speed whilst underwater due to good streamlining and momentum from the dive. A slightly deeper dive is required for breaststroke giving depth to achieve the underwater pull and kick action. Never dive into shallow waters.

Breath once in each stroke cycle to the front as the hands press inwards and upwards during the arm pull, breath just before the feet kick outwards and backwards. As the legs finish the kick action, ensure to exhale with face in the water throughout the stretched streamline position.

Single Arm Backstroke will develop extra pulling strength and shoulder rotation. Concentrate on the pulling pattern with one arm at your side. Alternate 5, 10 or 15 metres with the right arm and 5, 10 or 15 metres with the left arm, lifting the opposite shoulder towards the chin as the arm recovers.

Backstroke kick on your side with or without a float will develop the correct depth of kick and should be no deeper than your chest. The kick should start at your hips and finish with your toes. Good kicking will develop core balance within the stroke and tone up the thighs.

Double Arm Backstroke or Old English Backstroke will keep or increase flexibility across the chest. Watch the arms and hands recover over the water surface. As the arms recover the little fingers cut into the water first. Once the hands have entered the water exaggerate the drop of your elbows underwater before the hands and forearms push towards your feet.

Streamline Kick. Kick on your back with arms stretched out down the pool hugging your ears. Place one hand on top of the other or interlock the thumbs to ensure a streamlined position. Ensure the chest is high and clear of the water surface with the hips held high. Do not sit in the water with low hips. Ensure the body is flat and high on the water surface to create good streamlining.

Swim 12 x 25mts with 20 sec rest after each length using two different strokes of your choice. Change stroke every 3rd length. Easy Effort.

Backstroke Catch-Up is executed with a two second pause once the opposite hand has met up with the other. Swim with one arm by your side or stretched out above your head. The drill will slow the stroke rate down in order to concentrate on the pull. A strong leg kick is needed.

Swim one full stroke cycle over the water diving underwater to kick three dolphin kicks before resuming one full stroke on the surface. You must drop your head down underwater to allow your hips to lift, you are then able to kick underwater. This will develop the undulation of butterfly and a good hypoxic drill for improving your lung capacity.

Kick Dolphin Legs with or without a small flexible float. Hold the top of the float with two hands. Keep the feet together as you kick both legs in an undulating dolphin motion starting from the hips through to the toes. This drill will help condition your stomach as well as your legs.

Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs.

Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec rest after every length or Tread Water for 6 x 30 sec or practice the Top Tips from the back of the splash card or a mixture of all three choices. Easy Effort