Swim Drills for Learn to Swim, Intermediate Swim Clubs, and Triathletes

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A series of five realistic underwater swimming images showcasing an intermediate swim workout The images should feature swimmers performing key drill

Refining Freestyle: Swim Drills for Speed, Efficiency, and Power

Intermediate Swim Session: Enhancing Kick Strength, Streamlining, and Sprint Speed

Building Strength and Efficiency in the Water

This Intermediate Swim session focuses on refining kick strength, streamlining efficiency, and sprint speed through structured warmups, fast-paced pre-sets, and technique-driven drills. Swimmers work on freestyle and backstroke mechanics while incorporating dolphin kicks and underwater propulsion. The main set challenges swimmers with a 100-yard all-out freestyle sprint, simulating race conditions and reinforcing controlled breathing for optimal endurance and power.

Mastering Technique and Race Preparation

By integrating side kick drills, fingertip drag technique, and rotation-based training, swimmers develop a better feel for the water, improving stroke length and efficiency. Hula hoop streamlining drills help athletes refine their underwater skills, making starts and turns more fluid and effective. These focused training methods ensure swimmers build stronger mechanics, better propulsion, and race-ready confidence in the pool.

February 04, 2025 — Matthew Gawors
Tags: Backstroke kick training Competitive swim drills Dolphin dive drill Freestyle breath control Freestyle speed training Freestyle technique High elbow freestyle Intermediate swim workout Kicking drills for swimmers Streamline swimming drills Stroke efficiency drills Swim race pacing Swim sprint training Swim warmup drills Swimming stroke development Treading water drills Underwater propulsion drills
An instructional swimming image demonstrating the 'Fingertip Drag' drill for freestyle stroke. The image features a swimmer performing the drill in a

Improve Your Freestyle Technique with the Fingertip Drag Drill

The Fingertip Drag Drill is a fundamental swimming exercise that refines freestyle stroke technique by emphasizing high elbow recovery, body rotation, and a relaxed hand position. By dragging the fingertips lightly across the water’s surface during the recovery phase, swimmers learn to maintain proper arm mechanics while keeping a streamlined and efficient stroke. This simple yet effective drill encourages balance, coordination, and fluid motion, making it a staple in freestyle training.

Regular practice of the Fingertip Drag Drill helps swimmers develop smoother arm recovery and better stroke efficiency. By focusing on fingertip contact with the water, athletes reinforce controlled movement and eliminate unnecessary muscle tension, leading to a more effortless and powerful freestyle stroke. Whether for beginners or advanced swimmers, this drill is essential for refining stroke technique and achieving optimal swim performance.

February 02, 2025 — Matthew Gawors
Tags: Advanced Swimming Drills Best Swim Drills Body Rotation in Swimming cSwim Training Exercises Efficient Freestyle Fingertip Drag Drill Freestyle Stroke Freestyle Stroke Efficiency Freestyle Technique High Elbow Freestyle High Elbow Recovery Proper Swim Form Swim Drill for Beginners Swim Stroke Improvement Swim Technique Swimming Drills Swimming Form Correction Swimming Mechanics Swimming Training Swimming Workouts