5 Freestyle Drills to Upgrade Your Swim Technique

Swimming is not just about power and endurance; technique plays a crucial role in enhancing performance and efficiency in the water. Perfecting your freestyle stroke requires focused practice and the right set of drills. In this article, we will explore 5 freestyle drills that are designed to upgrade your swim technique. These drills, curated by expert coaches, are aimed at developing consistency, speed, and skill for swimmers at any level. Dive in to discover how you can make the most of your time in the pool and swim smarter, not harder.

Key Takeaways

• The ‘Four-Bys Consistency Drill’ breaks down your swim into manageable parts, allowing you to focus on maintaining a consistent stroke throughout.
• The ‘T-100 Base Test’ is a monthly benchmarking exercise to gauge your current speed and fitness, helping you track progress over time.
• The ‘Drill Slow, Swim Fast Technique’ emphasizes the importance of deliberate practice in improving your technique, which can lead to time savings over repetitive, poorly executed training.
• Incorporating a ‘Swim, Kick, Pull, Swim Circuit’ into your routine can enhance your strength and coordination, providing a balanced workout.
• The ‘Ultra Short Race-Pace Training’ drill is designed to simulate race conditions, enabling you to focus on maintaining race pace and fine-tuning your performance.

Four-Bys Consistency Drill

The Four-Bys Consistency Drill is a fantastic starting point for those new to the pool, especially if you’re looking for freestyle drills for beginners. It’s all about breaking your swim into manageable chunks to maintain a steady pace and improve your overall consistency.

Here’s how you can implement the Four-Bys drill:

• Start with a warm-up to get your muscles ready for the workout.
• Proceed to swim four sets of four laps, focusing on maintaining an even speed and stroke rate.
• Between each set, take a short break to catch your breath and evaluate your technique.

This drill is not only about endurance but also about honing your freestyle kick drills. By concentrating on your kick during each lap, you’ll build a stronger, more efficient lower body movement that’s crucial for freestyle swimming.

The beauty of the Four-Bys drill lies in its simplicity and effectiveness. It’s a workout that can be easily tailored to your current fitness level, making it an excellent choice for swimmers of all stages.

Remember, the goal is to focus on consistency in small doses, as highlighted by coach Sara McLarty. This approach ensures that you’re not only building stamina but also refining your technique with each stroke.

Read more: Beginner’s Guide to Mastering Freestyle Swimming

T-100 Base Test

The T-100 Base Test is a swimmer’s staple for gauging endurance and speed over a longer distance. It’s simple: swim 100 meters as fast as you can, rest for a brief period, then repeat. The goal is to maintain a consistent pace across all repetitions, which can be a true test of your aerobic capacity and mental toughness.

This drill is not just about raw speed; it’s about finding a sustainable pace that challenges you without leading to burnout.

To get the most out of this test, track your times and effort levels. Here’s a quick way to log your progress:

• Swim 100 meters, record your time
• Rest for a set period (e.g., 20 seconds)
• Repeat the swim and rest cycle
• Analyze your times for consistency

Remember, the T-100 is not a one-off challenge. Incorporate it regularly into your training to monitor improvements and adjust your workouts accordingly. By doing so, you’ll be able to fine-tune your training zones and ensure you’re not falling into the trap of an inverted training program where the majority of your effort is spent at a higher intensity than necessary.

Read more: Mastering the Stroke: An In-depth Guide to Freestyle Drills

Drill Slow, Swim Fast Technique

The ‘Drill Slow, Swim Fast Technique’ is a game-changer for those looking to refine their freestyle swimming tips for beginners. By slowing down your drills, you can focus on perfecting your swimming freestyle technique for beginners. This method is especially beneficial for freestyle for beginners, as it allows the swimmer to concentrate on the nuances of their movements without the pressure of speed.

One of the most critical aspects to master in this drill is the art of drills for breathing in freestyle. It’s not just about gasping for air; it’s about integrating your breath with your stroke rhythm seamlessly. Think of Michael Phelps’ freestyle; his breathing is as much a part of his stroke as his arm pull. To get a sense of how to breathe in freestyle swim, try the following steps:

• Start by swimming a length of the pool focusing solely on your breathing pattern.
• Gradually increase the distance, maintaining a consistent breathing rhythm.
• Introduce variations in pace, alternating between slow, deliberate strokes and quicker, race-pace efforts.

The key is to build a foundation where technique is prioritized over speed. Only when the technique is ingrained should you start to increase your pace.

Remember, the goal is not to rush through the drills but to use them as a tool to build a more efficient and faster freestyle stroke over time. As the saying goes, ‘slow and steady wins the race,’ and in swimming, this couldn’t be more true.

Swim, Kick, Pull, Swim Circuit

Ready to mix up your routine with a circuit that hits all the freestyle swimming steps? The Swim, Kick, Pull, Swim (SKPS) circuit is a versatile workout that can help you focus on each aspect of your stroke. Here’s a quick breakdown:

• Swim: Start with a standard freestyle swim to get your rhythm.
• Kick: Next, grab a kickboard and zero in on the kick in freestyle swimming, which is crucial for propulsion.
• Pull: Using a pull buoy, isolate your upper body to work on pulling power.
• Swim: Finish off with another freestyle swim, focusing on integrating what you’ve worked on.

This exercise can be particularly challenging, but regular practice is essential to improving your swimming abilities. Start with a 1–2-minute tread (no hands).

Remember, the key to improvement is consistency. Incorporate this circuit into your training and watch your technique transform!

Ultra Short Race-Pace Training

Ultra Short Race-Pace Training (USRPT) is all about specificity and efficiency. Train at the pace you want to race, and your body will adapt to that speed. This drill is perfect for triathletes like Jonny Brownlee who aim to transition from pool speed to open water prowess.

The key to USRPT is short, high-intensity sets with minimal rest intervals (RI). Here’s a sample set to get you started:

• 1 x (50 FS) :10RI
• 1 x (75 FS) :10RI
• 1 x (100 FS) :10RI
• 1 x (125 FS) :10RI
• 1 x (150 FS) :10RI
• 1 x (175 FS) :10RI
• 1 x (200 FS) :10RI

Consistency is crucial. Aim for a steady pace that’s challenging yet sustainable. This isn’t about going all out and then fizzling to a crawl. It’s about finding your sweet spot and sticking to it.

Remember, it’s not just about the time in the pool; it’s about the quality of the work you’re putting in. USRPT can lead to significant improvements in mitochondrial density, making your body a more efficient energy-producing machine. So, if you’re strapped for time, this method offers the most bang for your buck.

Dive into the world of high-intensity swim training with our Ultra Short Race-Pace Training (USRPT) guide. Perfect for swimmers looking to improve their speed and endurance, our comprehensive techniques will help you master the art of racing. Don’t let your competitors leave you in their wake! Visit our website now for exclusive tips and strategies that will take your performance to the next level. Make every stroke count and join the ranks of elite swimmers today!

Conclusion

Alright, water warriors, that’s a wrap on our freestyle fiesta! Remember, technique is king in the pool, and these drills are your royal court. Whether you’re breaking your swim into bite-sized ‘four-bys’ or visualizing ‘swimming downhill,’ each stroke brings you closer to your aquatic aspirations. Don’t forget to mix it up with Sara McLarty’s drill-tastic sessions and keep it fun with varied workouts. Dive in, stay consistent, and watch as those seconds start dropping off the clock. Keep splashing, and until next time, swim smart, not just hard!

Read more: Revolutionize Your Swim: Freestyle Drills for All Skill Levels