If you want to improve your swim speed there is nothing more important than incorporating drill work into your swim sets.   Swimming faster is based on your ability to swim more efficiently.  Just like cycling, becoming more aerodynamic in the water will allow you to move through the water utilizing less energy.  Unlike cycling, you can’t buy aerodynamics in the water. You need to develop the skills which will allow you to have more energy in reserve once you exit the water. 

The following drills were designed to work on swimming mainly on your sides, fluid transitions from side to side, high elbow / low hand recovery, improve distance per stroke, long body position and front quadrant swimming. Master each drill before progressing to the next step.

The use of fins and a swim snorkel (Swimmers Snorkel by Finis) will aide you in mastering the drills.  Think of your fins and snorkel as training wheels on a bike. Begin each drill using your aides.  Once you have mastered the drill, remove the aides until you are able to complete the drill easily with no equipment. 

When incorporating these drills, focus on the following:  

• Proper Body Position
• Breathe Control
• Repetition
• Work on efficiency over speed. 
• Progress at your own pace.
• Stay aerobic for all efforts
• Rest 20-30 seconds between each drill.
• Drill for 25 yards and swim 25 freestyle,

Balance Drills:

The following drills are designed to improve your balance in the water.  The drills are designed to develop proper body alignment (feet, hip & head) and decrease drag.  Aerodynamics (streamlined)  in the water is far more important than on the bike. 

Superman      https://vimeo.com/148917594            

With arms by your side, looking straight down at the bottom of the pool.   Kick 6-8 times, exhale in the water and lift your head forward (not to the side) to breathe.  Place your head back into the water and bring your hips and legs back to the surface.  Concentrate on leaning on the front of the water.  Proper head alignment is a key to this drill.  Too forward (looking too far ahead)  of a head position will drop the hips and feet causing drag.  Only a small portion of your head should be out of the water.  If this drill is too difficult, use your snorkel and fins. Before progressing you should be able to master this drill with no equipment.

Belly to the Wall:  https://vimeo.com/149169027

On your side with your bottom arm extended forward, your top arm placed on your hip, cheek against your bicep looking straight down kick once length of the pool.  Return with your opposite arm forward.  Keep your chest pressed into the water and push your hip into your top hand. 

Critical Point: Do not progress into the following rotation drills until you have mastered the Superman and Belly to the Wall drills.

Rotation drills/Balance in the water:  The following drills are designed to work on rotation and proper balance/alignment

Corpse Drill: (picture below is in the middle of a rotation)

Push off with your arms down by your side, looking straight down at the bottom of the pool and concentrating on staying long in the water.  Complete 6-8 kicks on your front then rotate onto your side. Initiate the rotation with the top hip and using the core. The hip and shoulder rotate together not separately.  After 6 – 8 kicks rotate back to your front, then back to your side. Breathing is an extension of the roll not a separate movement.

After mastering the corpse drill you should incorporate the arm stroke into your rotation . 

Belly to the Wall with stroke  

Begin as you would for the Belly to the Wall drill.   Kick 6 times then initiate the recovery portion of the stroke by  bringing  the top hand over head (as if you are reaching over a ball).Once your hand has passed your ear begin your stroke while you rotate to your opposite side. You should feel the connection through the core between the lead hand and the top hip.

The Catch (Front Quadrant Swimming)/Finish Phase

Front Quadrant swimming:  The stroking hand stays up front and does not begin the stroke until the recovery hand is past your head. 

Hold the Stick: (improves front quadrant swimming)

Using a 8-10 inch ¾ inch doll rod (simple to make on your own) push off from the wall with both hands on the stick directly in front of you.  Keeping the stick in directly front of you and towards the surface, release one hand and complete a full freestyle stroke (thumb to thigh).   After grabbing the stick repeat with the other hand.  Be aware of proper body positioning, rotation and completing a full stroke (thumb to thigh)

Fists:  (Swimming without your hands improves the surface area that catches and moves water thus improving power.) https://vimeo.com/148911997

Place your thumbs inside the palms of your hands and wrap your fingers around your thumb. The drill is fairly self explanatory.  Swim freestyle but concentrate on turning the knuckles to the bottom of the pool and keeping the elbow above the hand. Pull with the forearm not the hand. Remember to keep your lead hand up front prior until your recovery hand is past your head.

Thumb to Thigh to Shoulder (Promotes full arm stroke and high elbow recovery) Tap Drill https://vimeo.com/149687482

As you complete your stroke scrape your thumb gently along your thigh (not your hip).  During your arm recovery tap your shoulder prior to re entry. Repeat on both sides placing emphases on pausing up front Lead hand does not begin pulling until hand is past your head)  before beginning your next stroke.