Table of Content

Rotation / Reach

1#

2#

Kick

1#

 

Breathing:

1#

2#

Freestyle technique with a good reach




Rotation Drills

Freestyle kick




4 Breathing exercises

Freestyle with Breaststroke legs

Do a breaststroke kick every 2 strokes with your arms (left & right) then breath to the front while doing the breastroke kick.

How will it help?

  • Improve your coordination.

Zero Kick

Doing a fast kick it’s essential while swimming sprints to do this drill float on the surface with your arms in a streamline and doing no kick, start by kicking as fast as possible. Feel how the kick should originate from the hips all the way down to your feet.

How will it help?

  • Improve your kick reaction.
  • Kick speed & explosiviness
  • Have a more efficient kick

-Variations-

Kick Competition

Try this have you and another teammate race from the flags to the wall the rules are that you can only use your legs to move forward you cannot push up the floor and you can only do flutter kick have a third person side start the first one to the wall win you will find that it is incredibly difficult to start moving and you will have to move your legs extremely fast in order to move

How will it help?

  • Go as fast as possible

Out Kick

Another way to improve the speed of your kick is to get it out of the water and kick as fast as possible without worrying about traction or bending your knees too much just focus on moving your legs fast.

How will it help?

  • Kick speed & explosiviness

Breakout

Break out drill there is really no margin of error in the sprint freestyle event carrying the momentum from the dive or the turn throughout the entire swims is critical for a good fast free a good transition from your underwater to your stroke will help you carry that beep practice kicking in a streamline and doing an explosive breakout leave one arm in front then pull strongly with the other and when the first one is about to finish falling engage the second one as well

How will it help?

  • Keep the speed from the dive
  • Fast transition

-Variations-

Dolphin Breakout

Finally the closer you are to the surface of the water when you do the breakout the better practice this kick and dive about a meter or yards deep slowly come up and try to break out very close to the surface adjust until the first stroke brings your head out of the water remember not to breathe and the first stroke

How will it help?

  • Keep the speed from the dive
  • Fast and better transition

Underwater Freestyle Recovery

This will help you feel the frontal drag. It will help your body understand the importance of the pull and the recovery. Try to optimize your pull by grabbing all the water you can while reducing the frontal drag of your other arm by positioning your hand to be always pointing to the front. This drill makes it harder to recover since the recovery is underwater, but it will help you have a more relaxed recovery once you do normal freestyle.

How will it help?

  • Improve hand speed
  • Catch more water.
  • Body line position

Sculling

Your arms should be up at the surface of the water, with your forearms and hands pointing to the bottom of the pool. Sculling in + Sculling out – front of your shoulder line, feeling the water with hands and forearms when you are doing this, with a small little flutter kick to make sure the legs stay up.

How will it help?

  • Improve hand speed
  • Catch more water.
  • Body line position

-Variations-

Sculling High elbow

Pull water backwards from the beginning of your stroke, you must have a high elbow on the first part of the stroke. So try sculling three times and not moving your elbow. Just use your forearm and hands. Then do a normal stroke to change arms. .

How will it help?

  • Improve the pull technique.
  • Feel for the water