15 Freestyle Drills For Beginners To Advanced Swimmers

Imagine gliding effortlessly through the water, each stroke propelling you forward with minimal effort. 

That is the power of efficient freestyle swimming. 

However, achieving this level of mastery requires dedicated practice and focused technique work, and freestyle drills are tools that can help you achieve this. 

This guide provides a collection of effective drills, from basic to advanced, to help you refine your stroke, improve your body position, and master the art of freestyle breathing!

1. Catch-Up Drill

Focus and Benefits:

The Catch-Up Drill improves stroke timing, enhances arm extension, and develops a smoother, longer stroke. It emphasises one arm movement at a time and teaches patience and precision. 

Swimmers also improve body balance and coordination while reducing unnecessary splashing or rushing.

This drill is excellent for beginners learning proper form and for advanced swimmers refining efficiency.

How to Perform:

• Start in a perfectly aligned position with both arms extended forward.
• Keep one arm extended in front while the other completes a full stroke.
• Once the stroking arm “catches up” and touches the extended arm, switch sides and repeat.
• Maintain a steady flutter kick to support balance.
• Keep movements smooth and avoid pulling too quickly.
• Focus on proper hand entry (fingertips first) and a full extension with each stroke.
  

Tip: Avoid letting your hips sink. Engage your core and maintain a straight bodyline for a streamlined glide.

2. Fingertip Drag Drill

Focus and Benefits:

This drill promotes relaxed, high-elbow recovery, improving arm positioning and reducing resistance. It reinforces a natural recovery phase that reduces shoulder strain and enhances the efficiency of the stroke. It’s beneficial for refining freestyle technique and promoting smooth, controlled arm movements.

How to Perform:

• Swim freestyle while keeping your elbows high during the arm recovery phase.
• Lightly drag your fingertips across the water’s surface as you move your arm forward.
• Keep the motion relaxed and fluid; avoid shoulder or hand tension.
• Focus on achieving proper hand placement at the front of each stroke.
  

Tip: Think about “gliding” the arm forward, not throwing it. This improves control and reduces fatigue.

3. Single-Arm Freestyle Drill

Focus and Benefits:

The Single-Arm Drill isolates one arm to improve stroke mechanics, balance, and breathing coordination. It helps swimmers identify weaknesses in their form while building strength. It is particularly useful for developing body rotation and improving breathing on both sides.

How to Perform:

• Use only one arm while the other rests at your side.
• Keep a strong flutter kick to maintain balance and body position.
• Rotate your body naturally with each stroke, engaging your core muscles.
• Alternate arms every 25–50 metres.
• Focus on a clean hand entry, proper catch, and strong underwater pull.
  

Tip: Practice breathing on both sides to improve bilateral breathing.

4. Zipper Drill

Focus and Benefits:

The Zipper Drill enhances body rotation, promotes a high-elbow recovery, and refines the arm recovery technique. It focuses on smooth, streamlined movements that improve stroke efficiency and reduce drag.

How to Perform:

• Start swimming freestyle.
• During the recovery phase, slide your thumb along the side of your body from your hip to your armpit as if “zipping up” a wetsuit.
• Keep your elbow high and movements relaxed.
• Complete the stroke and repeat with the opposite arm.
  

Tip: Focus on proper shoulder rotation to allow a smooth zipper-like motion.

5. Kickboard Drill

Focus and Benefits:

The Kickboard Drill isolates the legs to strengthen the flutter kick, build endurance, and improve balance. This drill teaches swimmers to generate consistent propulsion with a steady kick.

How to Perform:

• Hold a kickboard with both hands, arms extended straight in front.
• Engage the core and keep the hips high to maintain a streamlined body position.
• Use a steady, rhythmic flutter kick to propel yourself forward.
• Avoid bending the knees excessively; kick from the hips.
  

Tip: Keep your head relaxed and look down to maintain proper alignment.

6. Kicking On Your Side

Focus and Benefits:

This drill improves body alignment, balance, and kicking strength while developing confidence in side breathing. It enhances hip rotation and promotes a streamlined body position.

How to Perform:

• Lie on one side with one arm extended forward and the other arm resting at your side.
• Rotate your hips slightly toward the surface.
• Keep your face turned slightly upwards for breathing.
• Use a steady flutter kick to maintain forward movement.
• Switch sides every 25 metres or as needed.
  

Tip: Ensure the extended arm remains straight, helping maintain a streamlined position.

7. Breathing Focus Drill

Focus and Benefits:

This drill develops smooth, controlled breathing and eliminates excessive head movement. It builds rhythm, confidence, and efficiency, reducing energy loss caused by poor breath timing.

How to Perform:

• Swim freestyle at a slower pace.
• Turn your head naturally to the side for a quick inhale while keeping one eye underwater.
• Exhale gently underwater before turning for the next breath.
• Maintain relaxed, steady arm strokes and avoid lifting the head too high.
  

Tip: Focus on exhaling fully underwater to prevent breath-holding.

8. 3-3-3 Drill

Focus and Benefits:

The 3-3-3 drill helps swimmers develop better rhythm, balance, and coordination in freestyle. Isolating single-arm strokes before moving to full strokes reinforces body rotation and arms control while building strength on each side. 

It also improves stroke timing and hand entry, which are critical for overall efficiency. This drill is particularly useful for swimmers transitioning from basic to advanced freestyle technique.

How to Perform:

• Begin swimming freestyle, but limit yourself to using one arm for three consecutive strokes (e.g., three strokes with the left arm).
• After 3 strokes, switch to the other arm and perform 3 strokes with the right arm.
• Once you complete 3 strokes on each side, swim 3 full strokes using both arms together.
• Focus on rotating your body naturally with each stroke to maintain balance and streamline.
• Repeat the cycle for the length of the pool.
  

Tips: To avoid tension, keep your non-working arm relaxed by your side. Pay attention to your breathing; exhale underwater and inhale smoothly during rotation.

9. Distance Per Stroke Drill

Focus and Benefits:

This drill teaches swimmers to maximise each arm pull, reduce resistance, and glide efficiently through the water. Swimmers improve stroke efficiency and reduce energy waste by emphasising power over speed. 

Over time, this drill enhances endurance and makes strokes more streamlined. It is ideal for improving stroke length, reducing drag, and building a better feel for the water.

How to Perform:

• Push off the wall in a streamlined position and begin swimming freestyle.
• Focus on covering as much distance as possible with each arm stroke.
• Aim to take fewer strokes per pool length without losing momentum.
• Extend your arm fully during hand entry and glide briefly after each pull.
• Use a strong catch and pull, keeping your forearm vertical underwater for maximum propulsion.
  

Tips: Engage your core to maintain a horizontal body position. Avoid over-gliding, which can lead to loss of momentum.

10. Sculling Drill

Focus and Benefits:
The sculling drill develops the swimmer’s “feel” for the water, particularly during the catch phase of the stroke. By learning to manipulate water pressure with their hands, swimmers enhance control and efficiency in the pull phase.
This drill improves hand positioning, builds forearm strength, and refines the ability to generate propulsion.

How to Perform:

1. Extend both arms straight before you while maintaining a streamlined body position.
2. Move your hands underwater in small, controlled figure-eight or “in-and-out” motions.
3. Keep your elbows slightly bent and wrists relaxed.
4. Focus on using the subtle pressure of water to stay afloat and propel yourself forward slowly.
5. Maintain a gentle flutter kick to assist with balance.
   

Tips: Practice different sculling positions: in front, at the sides, or near the hips. Avoid stiff hand movements; keep them flexible and responsive.

11. High-Elbow Catch Drill

Focus and Benefits:

The high-elbow catch is critical for optimising the pull phase in freestyle. This drill reinforces proper hand and arm positioning during the catch, increasing propulsion and reducing resistance. It also strengthens the forearm and upper body while teaching swimmers to maintain a strong, vertical forearm early in the stroke.

How to Perform:

1. Swim freestyle at a controlled pace.
2. Focus on bending your elbow early in the underwater phase of the stroke.
3. Keep the elbow high and lead the pull with your forearm and hand (imagine “climbing over a barrel” with your arm).
4. Pull water back towards your hips, maintaining a strong forearm position.
5. Repeat for each arm stroke and avoid dropping your elbow.
   

Tips: Start slowly to ensure proper elbow positioning. Visualise a straight forearm “catching” water and pushing it back efficiently. 

12. Thumb-To-Thigh Drill

Focus and Benefits:

The Thumb-to-Thigh Drill helps swimmers complete a full stroke by encouraging follow-through during the pull phase. It improves propulsion, stroke efficiency, and arm extension while ensuring swimmers use the full range of motion. This drill eliminates incomplete or rushed strokes that waste energy.

How to Perform:

• Swim freestyle with a focus on the underwater pull phase.
• Ensure your thumb lightly brushes against your thigh as your arm finishes the stroke.
• Follow through completely before recovering the arm.
• Repeat for each stroke, maintaining a smooth and controlled motion.

Tips: Avoid “cutting short” the pull phase; focus on strong, long strokes.

13. Head-Up Freestyle Drill

Focus and Benefits:

The Head-Up Freestyle Drill strengthens the core, builds upper-body power, and improves balance. It requires strong kicking and arm movements to maintain forward propulsion, which develops endurance and body control. This drill is handy for improving open-water swimming techniques.

How to Perform:

1. Swim freestyle while keeping your head above the water (as if looking forward).
2. Engage your core to prevent your hips and legs from sinking.
3. Maintain a strong flutter kick and focus on powerful arm pulls to maintain momentum.
4. Keep breathing relaxed and avoid tension in the neck and shoulders.
   

Tips: Use short distances initially to avoid fatigue. Focus on keeping the hips and body high to reduce drag.

14. Slow Motion Drill

Focus and Benefits:

The Slow Motion Drill helps swimmers refine stroke mechanics, identify inefficiencies, and build muscle control. By exaggerating each movement, swimmers develop an awareness of their hand entry, arm pull, body rotation, and breathing technique. This drill promotes precision, balance, and smooth movements.

How to Perform:

• Swim freestyle as slowly as possible while maintaining proper form.
• Focus on a clean hand entry, full arm extension, and strong catch.
• Exaggerate body rotation to ensure proper balance in the water.
• Keep your breathing controlled and consistent, turning your head naturally.
  

Tips: Use a snorkel to focus on arm mechanics without worrying about breathing. Always avoid unnecessary movements; focus on efficient, deliberate strokes.

15. Freestyle With A Pull Buoy

Focus and Benefits:

Using a pull buoy isolates the upper body, allowing swimmers to strengthen their arms, shoulders, and core. It enhances focus on arm technique, body rotation, and balance while eliminating the need for kicking. This drill is ideal for developing arm strength and refining pull efficiency.

How to Perform:

• Place a pull buoy snugly between your thighs to keep your legs afloat.
• Swim freestyle without kicking, focusing on using only your arms for propulsion.
• Pay attention to proper hand entry, catch, and pull-through.
• Rotate your body naturally with each stroke, engaging your core for balance.
• Maintain a relaxed, rhythmic breathing pattern.

Tips: Focus on strong, steady arm movements rather than speed. For maximum benefit, combine this drill with the High-Elbow Catch Drill.

Conclusion On Freestyle Drills

Freestyle swimming drills are essential for improving technique, efficiency, and confidence in the water. By incorporating targeted exercises, swimmers can enhance their stroke mechanics, build strength, and achieve a smoother, more powerful swim. 

Whether you’re a beginner getting your feet wet or an experienced swimmer refining your skills, consistent practice with the right guidance can make all the difference.

At Swimwerks, expert coaches provide personalised swimming lessons to help swimmers of all levels master their techniques and reach their goals. With tailored programs and a supportive environment, Swimwerks ensures you develop the skills needed to excel in the pool. 

Discover how Swimwerks can elevate your swimming journey by giving us a call today!

Frequently Asked Questions About Freestyle Drills

What Are The Best Freestyle Rills For Beginners?

The catch-up drill, float and glide, and breathing focus drills are excellent for beginners to build foundational skills.

How Often Should Swimmers Practise Freestyle Drills?

Incorporating drills into every swimming session, even for 10–15 minutes, can lead to noticeable improvements over time.

What Equipment Helps With Freestyle Drills?

Kickboards, pull buoys, snorkels, and fins can effectively enhance specific drills and target muscle groups.

Why Is The Catch-Up Drill Useful In Freestyle?

The catch-up drill improves arm extension, hand entry, and overall stroke timing, making freestyle more efficient.

How Do Freestyle Drills Improve Technique?

Freestyle drills isolate specific movements, helping swimmers focus on improving areas like arm position, breathing, and body alignment.

Can Advanced Swimmers Benefit From Freestyle Drills?

Advanced swimmers use drills to refine technique, improve efficiency, and build endurance.