Putting the Swim Drills to Use in Your Workout
The best way to improve your freestyle and swimming
performance is to implement stroke drills into your workout

View any of the four drills:
Thumb to Thigh
Touch and Go
Closed Fist
Balance and Rotation

Now that you are familiar with the above drills, it is time to include them in your swim training. Below you will find a variety of drill sets to use.

10 x  50’s : 25 yards Thumb-to-Thigh drill, 25 yards swim. 20 seconds rest between each.

10 x 50’s : 25 yards Touch-and-Go drill, 25 yards swim. 20 seconds rest between each.

4(6 or 8) x 75’s : 25 yards Thumb-to-Thigh, 25 yards Touch-and-Go, 25 yards swim. Take 30 seconds rest between each.

4 x 100’s : 25 yds kick, 25 yds Thumb-to-Thigh, 25 yds Touch-and-Go, 25 Swim

18 x 25’s:

25 yds L stroke, L breathe
25 yds L stroke, R breathe
25 yds R stroke, R breathe
25 yds R stroke, L breathe
25 Touch and Go
25 Swim

Do this set three times with 10 seconds rest between 25’s.

6. 18 x 50’s, same as above. Once you feel stronger in the water, you can do these as 50’s.

50 yds L stroke, L breathe
50 yds L stroke, R breathe
50 yds R stroke, R breathe
50 yds R stroke, L breathe
50 yds Touch and Go
50 yds Swim

Do this set three times with 20 seconds rest between 50’s.

One final note: Prior to beginning these drills, swim a 100yd. Freestyle (four lengths of the pool) and count your strokes on the third length. And count each individual stroke. The left arm and the right arm are counted separately. This number will be pretty close to your average stroke per length. Remember this number! You will use it as a mark for improvement. Our goal is to reduce the number of strokes you are taking per length.

If you have any questions regarding these drills, please do not hesitate to email me at hazen@trinewbies.com