Freestyle is the most popular swimming stroke in the world, but many swimmers struggle to improve their speed, breathing, and technique. The good news is that you don’t always need longer training sessions to swim better. Sometimes, a few focused drills can completely change your performance in the water. Whether you are a beginner or an experienced swimmer, these freestyle drills can help you build stronger technique, improve body position, and increase efficiency.
1. Catch-Up Drill
The catch-up drill is one of the best exercises for improving freestyle timing and stroke control. In this drill, one arm stays extended in front while the other arm completes a full stroke cycle. Your hands should “meet” before the next stroke begins.
This drill slows down your movement and forces you to focus on balance and proper arm extension. Many swimmers rush through their freestyle stroke, causing poor technique and wasted energy. The catch-up drill teaches patience and helps create smoother movements in the water.
To perform this drill:
- Push off the wall in freestyle position
- Keep one arm straight ahead
- Use the other arm to complete one full stroke
- Switch arms after the recovering hand touches the extended hand
Practice this drill for 25 to 50 meters at a time while focusing on long, controlled strokes.
2. Fingertip Drag Drill
If your freestyle recovery feels stiff or wide, the fingertip drag drill can help improve your arm movement and body rotation. During the recovery phase of freestyle, lightly drag your fingertips across the surface of the water as your arm moves forward.
This drill encourages a high elbow position and relaxed recovery. It also helps swimmers maintain better posture and smoother rhythm.
Benefits of this drill include:
- Improved stroke efficiency
- Better body rotation
- Reduced shoulder tension
- Increased awareness of arm positioning
Start slowly and focus on keeping your elbow higher than your hand during recovery. After a few laps, your freestyle stroke will feel more natural and controlled.
3. Side Kick Drill
Body position is extremely important in freestyle swimming. If your hips or legs sink, you create more drag and waste energy. The side kick drill helps improve balance, core stability, and breathing technique.
To do this drill:
- Kick on one side of your body
- Keep one arm extended in front
- Rest the other arm along your side
- Keep your head relaxed and partially in the water
- Rotate slightly to breathe when needed
This drill teaches swimmers how to stay balanced while rotating the body correctly during freestyle. It also improves kicking strength and helps create a more streamlined position in the water.
Use fins if necessary while learning this drill, especially if balance feels difficult at first.
4. Single-Arm Freestyle Drill
The single-arm freestyle drill isolates each arm individually so you can identify weaknesses in your stroke. Many swimmers unknowingly rely more on one side of their body, which can lead to uneven technique and reduced power.
Swim freestyle using only one arm while the other remains extended in front or resting at your side. Focus on:
- Proper hand entry
- Strong underwater pull
- Controlled breathing
- Body rotation
Switch arms every 25 meters. This drill improves stroke awareness and helps develop equal strength on both sides of the body.
It may feel awkward at first, but consistent practice can significantly improve coordination and efficiency.
5. Closed Fist Drill
One of the biggest mistakes swimmers make is relying only on their hands for propulsion. The closed fist drill helps swimmers learn how to use the entire forearm during the pull phase.
To perform this drill:
- Swim freestyle with your fists closed
- Keep normal freestyle technique
- Focus on feeling pressure through your forearms
Since your hands cannot catch as much water, your body naturally learns to engage the forearms more effectively. After swimming a few laps with closed fists, regular freestyle often feels stronger and more powerful.
This drill is excellent for improving “feel for the water,” which is an important skill for competitive swimmers.
Final Thoughts
Improving freestyle technique doesn’t happen overnight, but small adjustments can make a huge difference over time. These five drills are simple, effective, and suitable for swimmers of all levels. Instead of only focusing on speed, spend time developing better movement patterns and water awareness.
A strong freestyle stroke should feel smooth, balanced, and efficient. By adding these drills into your regular swim sessions, you can improve your breathing, body position, arm recovery, and overall confidence in the water.
The next time you jump into the pool, try including two or three of these drills in your warm-up or main set. Consistent practice is the key to becoming a faster and more efficient swimmer.