This video fromEffortless Swimmingdemonstrates three effective drills for developmental and advanced competitive age group swimmers. These drills target body position, stroke mechanics, and water feel.
One Arm Free
Start in a streamlined position. Place one hand next to your side in a "soldier" position. Swim freestyle with the other arm only, breathing on every stroke. Turn your face toward the arm that is at your side—your "weak side."
Swim with your left arm down and right arm back, or vice versa. You will always breathe looking at the same side of the pool, which helps reinforce consistent breathing patterns.
Long Dog
This drill is less common but highly effective. It involves a modified, slow arm stroke with an extended glide in position 11 (arms extended forward). Add an extra kick while recovering the arm slowly underwater. The key is to maintain a long, streamlined body line and feel the water during the recovery.
Sculling
Sculling teaches the "feel" of the water by pushing water in and out while keeping the arms mostly above or in front of the shoulders. It encourages swimmers to focus on the "catch"—grabbing the water and propelling the body forward.
If you really want to scull, try this challenge instead:
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