3 Drills for More Efficient Freestyle Swimming
Did you watch the Olympic swimmers compete in Rio and their freestyle?
I am always amazed at the way they glide through the water and look like they’re barely trying at all…yet swim faster than anyone else in the world. Next time you see a fast swimmer, count their strokes per lap. They pull so much water that they can cross the pool in fewer strokes than everyone else. This is a great skill to have for triathlons – fewer strokes mean less energy used and more left for the bike and run.
Below are three drills to help you swim more efficiently and conserve your energy.
- Side-to-Side Drill: As you are swimming, one shoulder should be pointing to the bottom of the pool as the other comes slightly out of the water. Having your shoulder pointing down allows your pulling arm to go deeper in the water and pull more. To practice this skill, extend your right arm in front of you – right arm pit facing the bottom of the pool and your right hip towards the bottom. You should be on your side. Kick for six flutter kicks. From this position, pull your right hand to your hip as your left arm goes over the water and your body turns to face the other lane rope. Now your left arm should be in front – left arm pit towards the bottom of the pool and body facing the right side of the pool. Kick for six flutter kicks and pull with your left arm to switch sides. Continue for a lap.
- Flick Drill: This drill is to make sure you’re pulling every last bit of water you can during each stroke. As your arm extends under water around your mid-thigh (not by your hip!), “flick” the water over your legs using your hand like a flipper. Recover your arm over the water and repeat the flicking motion with your left arm at the end of the underwater portion of the left stroke. Continue switching sides and trying to flick water into the next lane.
- Golf: Count your strokes for a length of the pool, then try to decrease the number of strokes on the way back by concentrating on reaching your arm to full extension in the front as you roll to the side, making the “s” shape curve under water, and pushing the water to your mid-thigh before your arm leaves the water. It’s a lot to think about, so take your time and work on form while counting those strokes. Try to improve your stroke until you can get 15 (or less!) strokes per lap during this drill.
Put all three of these drills together during a warm up before your main set:
- 100 Free Easy
- 3×100 (25 Golf, 25 Side to Side, 25 Flick Drill, 25 Golf)
- 100 Free Moderate – Golf – Keep the same number of strokes per lap
Corie Jackson
Client Manager
The Endurance Edge
