Swim Resources

Start by kicking on your side, one arm leading, the other at your side (shoulder up towards ceiling), face inside the water. Count approximately 6 kicks in this position. While maintaining your kicking, use the arm resting at your leg to initiate a half-arm recovery. Bring your arm up, pointing your fingertips towards the ceiling in line with your shoulder, then lower your arm back down to your leg. After the half-arm recovery, perform a full arm recovery. Bring your arm up and over the water and then into full extension in front of you, pulling under the water with the opposite arm. Try to focus on smooth, controlled movements. 

After completing the full arm recovery, you will now be in position to start the process again on the other side. Continue the cycle for 6 kicks, half-arm recovery, full-arm recovery, and switch sides. This drill develops balance and core strength.
 

During catch up, one arm remains extended whilst the other completes a full stroke. Once the moving arm is back at full front extension the other starts to pull. This is great drill for nailing down timing and helps you focus on the catch and pull phase of each arm individually.

Progression - start by using a kick board for this drill and remove it as you gain more confidence.

Swimming front crawl with a twist. As your arm recovers over the top of the water your fingertips should lightly skim across the surface until your arm is almost fully extended before starting your next pull. This is a really good drill for achieving control through the stroke and helps work arm extension and hand entry.

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This sculling drill focuses on the catch into pull phase of the stroke. Reach one hand forward until your arm is fully extended and press on the water bringing your hand towards your shoulder. Return your hand back to full extension in front of you and repeat with the other hand. 
You can do this either with your head underneath the water or with your head up (like doggy paddle!) so you can see your hands in front of you.
 

Sculling helps you breakdown the different elements of the propulsive phase of the stroke and helps improve your feel for the water.
For front scull keep your arms extended straight in front of you, and with fingers slightly pointed downward push the water outward using the palm of your hand and then back inwards with the palm of your hand. Repeat this motion, creating a sideways figure of 8 or infinity sign. This drill can be done with or without a pull buoy. If doing the drill without a pull buoy you can lightly kick your legs.
 

Swim front crawl and as your arm recovers over the top of the water, bend your elbow towards the ceiling (ensure your elbow is higher than your hand here) and bring your hand towards your shoulder. Lightly tap your shoulder with your fingertips, then repeat on the other side. This drill aids arm recovery and promotes effective rotation through the stroke.
 

Swim front crawl and as your arm recovers over the top of the water, bend your elbow towards the ceiling, ensuring your elbow is higher than your hand. Imagine zipping up your side with your thumb as you bring your hand close to your body. Slide your thumb along your side up to your armpit, then extend your arm forward into the next stroke. Repeat on the other side. This drill promotes a high elbow recovery and encourages balanced body rotation.
 

A basic drill to focus on how you breathe in the water as well as working your kick. Inhale above the water, then return your face into the water practice different types of exhaling through your nose and mouth to find what feels most comfortable for you. Do you prefer trickle breathing (slowly releasing the air as you swim)? Do you prefer explosive breathing (a fast release of air)? In our opinion there is no right or wrong way, it is more about what you feel comfortable with.
 

Progression - remove the kick board or increase the intensity of your kick and try and maintain the same breathing pattern.

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Sculling helps you breakdown the different elements of the propulsive phase of the stroke and helps improve your feel for the water.
For mid scull position your hands pointed downwards below your chest with elbows high in the water. Imagine your arms as windscreen wipers, use the palm of your hands to push the water outwards and back in, repeat the motion. Do this drill with a light kick to help maintain the rhythm.

Sculling helps you breakdown the different elements of the propulsive phase of the stroke and helps improve your feel for the water.

With your elbows tucked into your sides, position your hands directly underneath your shoulders. Contract your triceps and drive your hands backward towards your legs, fully extending your arms. Return your hands to the starting position under your shoulders. Repeat this motion continuously.

This drill concentrates on the final push of the propulsive phase in your stroke. Perform this drill with a light kick to help maintain rhythm.
 

This is a great drill to improve body rotation and breathing coordination. Holding the kick board with one hand, kick with your face in the water whilst continuing to practice your preferred way of exhaling. To breathe, turn your face directly to the side away from the arm that's holding the kick board. To aid this rotation lift your shoulder out of the water towards the sky. Think about keeping your ear, cheek and one eye inside the water. Once you've inhaled, return your face to the water to exhale and then repeat. You should aim to continue kicking throughout this drill. Practice on both sides to improve bilateral breathing!

Progression - remove the kick board!
 

One to get the brain working! Front crawl but as one arm recovers over the top of the water your fingertips should lightly skim across the surface very slowly until your arm is almost fully extended before starting your next pull. The other arm does a normal arm pull at normal (no finger drag). This is a really good drill for achieving control through the stroke and helps work arm extension and hand entry. Don't forget to practice both sides.

Refine your front crawl breathing by focusing on one arm at a time. Hold the kick board with two hands and begin kicking with your face in the water. Keep one arm on the float in front and start your arm pull with the other. As your arm exits the water look directly to the side to inhale using the rotation you practiced in the previous drill. As your arm comes past your face look back down into the water. Continue your arm pull until you need your next breath; you do not need to breathe every single time you use your arm during this drill. Aim to keep a continuous kick and keep focusing on your breathing technique throughout. Practice on both sides to improve bilateral breathing!

Progression - remove the kick board!
 

Keep one arm at your side and initiate your arm pull with the other. As your arm exits the water look directly to the side (towards the arm that is moving) to inhale using the rotation you practiced in the previous drill. As your arm comes past your face look back down into the water. Continue your arm pull until you need your next breath; you do not need to breathe every every single time you use your arm during this drill. Aim to keep a continuous kick and keep focusing on your breathing technique throughout. Practice on both sides to improve bilateral breathing!

This is a great drill to improve body position and rotation to lengthen your stroke.
Start by kicking on your side, one arm leading, the other at your side (shoulder up towards ceiling), face inside the water. Count approximately 6 kicks in this position. After the kicks use your leading arm to do one stroke. As you stroke, rotate your body to the other side, bringing the opposite arm forward to the lead position. Once you have completed the single stroke, perform 6 kicks on the new side with the other arm extended forward. Continue the cycle of 6 kicks, 1 stroke, and 6 kicks, alternating sides with each stroke, breathing during the arm pull as required. 
 

This is a great drill to improve body position and rotation to lengthen your stroke.
Start by kicking on your side, one arm leading, the other at your side (shoulder up towards ceiling), face inside the water. Count approximately 6 kicks in this position. After the kicks use your leading hand to start three arm pulls (alternating arms) rotating your body with each stroke. Once you have completed the three arm pulls, perform 6 kicks on the new side with the other arm extended forward. Continue the cycle of 6 kicks, 3 strokes, and 6 kicks, alternating sides with each set of strokes, breathing during the arm pull as required.