Swim drills!!

Hey fellow swimmers! If you're like me, you're always looking for ways to shave seconds off your personal best or simply feel more efficient in the water. I've found that incorporating specific drills into my routine has been an absolute game-changer. It’s not just about swimming laps; it’s about how you swim them. Let me share some insights on how to really make these drills work for you, especially those key ones like the 'one arm butterfly drill' and the '6 kick switch backstroke' that have truly transformed my technique. When it comes to butterfly, it’s all about rhythm and power. The 'one arm butterfly drill' (or 'single arm butterfly drill') is fantastic for isolating each side of your stroke, helping you understand the catch and pull, and improving your body undulation. I usually start by doing one arm at a time, focusing on sending my opposite hand out front while the working arm pulls. This really helps with the '333' drill's emphasis on timing. Another great one is the 'Sky fly' drill, which encourages a higher elbow catch. For overall power, the 'Fist drill' can be surprisingly effective; it forces you to use your forearms more, which translates to a better feel for the water when you open your hands. Backstroke can be tricky, but drills focusing on rotation and arm recovery make a huge difference. The '6 kick switch drill' is a staple for a reason! It teaches you to rotate your body with each arm stroke, using your core and hips to drive the movement. I concentrate on taking six strong kicks for every arm pull, really feeling that body roll. A common variation I use is the '6 kick switch backstroke' where I focus on reaching far back before switching. The 'double arm backstroke drill' is another excellent choice for developing a strong, symmetrical pull, although it's not something you'd do for a full lap. For a more focused arm rotation, the 'Robot drill' (where you move your arms like a robot, pausing at key points) helps ingrain proper arm recovery and entry. For breaststroke, timing is everything, especially between your pull and kick. The 'breaststroke kick timing drill' is crucial here. My approach is to ensure my kick finishes as my hands come together at the end of the pull, creating a powerful glide. The 'Pull out drill' is perfect for practicing that explosive start and underwater phase after pushing off. I also love the 'One pull two kicks' drill – it exaggerates the kick, making sure you're getting maximum propulsion from your legs. Don't forget the 'Flutter kick' drill, often used in freestyle, can also help develop leg strength which is vital for a strong breaststroke kick, even though breaststroke uses a different kick. Freestyle is often about efficiency. The 'Zipper' drill, where you drag your thumb along your side like a zipper, helps reinforce a high elbow recovery. Similarly, the 'Finger tip drag' drill keeps your fingertips brushing the water during recovery, encouraging a relaxed, high elbow position. The '6 kick switch' (yes, it applies here too!) is just as important for freestyle to maintain a consistent body roll and balance. I find these drills help me maintain a long, strong stroke without over-rotating. To really see results, don't just do a drill once. Dedicate a portion of your 'swimming workouts' to them. I usually start my workout with 10-15 minutes of dynamic drills as part of my warm-up, perhaps 50-100 yards of each drill focusing on different strokes. Then, I might integrate them into my main sets. For example, '200 choice, 50 drill, 150 choice, 50 drill.' The key is consistency and mindful practice. Really think about what each drill is supposed to accomplish and how your body feels. You’ll be amazed at how quickly your technique improves and how much more powerful you feel in the water!