One-Hour Workout: Swim Drill Building Blocks
“In order to build a successful house, there needs to be a stable and dependable foundation."
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This week’s workout comes from Liz Hinley, a multisport coach with KMF Performance, based out of Denton, Texas. She is certified with USA Triathlon (Level II), USA Swimming, USMS (Level II), and has a 200-hour Yoga Alliance teacher certification. She is currently earning her master’s degree in kinesiology with a concentration of sport and exercise psychology at the University of North Texas.
“In order to build a successful house, there needs to be a stable and dependable foundation,” Hinley says. “As an athlete working on one’s swimming, visiting the basics to develop, improve, or maintain the foundation of swim technique is important. In the following set, you will find three of my go-to drills that break down the freestyle stroke and aid in perfecting one’s technique.”
“Drill #1 is a streamline drill to focus on body position, posture, and hydrodynamics. Here you will push off the wall in a streamline position with your arms extended above and pressed behind the head, core stretched, and legs long behind the body (no kicking!). Hold this position until you lose momentum or need to take your first inhale, then complete the length of the pool with a freestyle stroke trying to recreate the stretched and engaged streamline effect.”
“Drill #2 is a six-kick switch drill that works on rotational balance, glide stability, and kick timing. Start in a side kick position, full extension of your glide, and start counting your kicks. After six, you will rotate to the other side, hitting and holding that strong glide position. The switch comes quick—be sure to be ready on counts five and six.”
“Drill #3 is a fist drill that focuses on core drive and arm position for the catch and pull. Similar to how boxers initiate their punches from the core, we swimmers “punch” into our glide from the core’s rotation. Drive your fist into the glide (as aggressively as needed to help engage from the core), anchor the fist and forearm into the high-elbow catch position, and pull yourself forward to the anchored spot using the entire arm surface as your paddle.”
Beginner
Warm-up:
2x 100 swim/100 kick
Main Set:
4×25 drill with 30 seconds rest
2×100 freestyle with 30 seconds rest (Apply the drill to your stroke)
3x each set (first round: Drill #1; second round: Drill #2; last round: Drill #3
Cool-down:
100 easy, relax the mind
Total: 1400
Intermediate
Warm-up:
2x 100 swim/100 kick
Main Set:
8×25 drill with 20 seconds rest
4×100 freestyle with 20 seconds rest (Apply the drill to your stroke)
3x each set (first round: Drill #1; second round: Drill #2; last round: Drill #3
Cool-down:
200 easy, relax the mind
Total: 2600
Advanced
Warm-up:
2x 200 swim/100 kick
Main Set:
8×25 drill with 10 seconds rest
6×100 freestyle with 10 seconds rest (Apply the drill to your stroke)
3x each set (first round: Drill #1; second round: Drill #2; last round: Drill #3
Cool-down:
100 easy, relax the mind
Total: 3800