Pocono Family YMCA Swim Team List of drills for Swimming
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1 Butterfly drills (FL) (RD LB FL) Right down left back (2,2,2 FL) 2,2,2, up to 4,4,4 (4K 2P FL) 4-10, kicks 2-5, pulls (FL K W/Fins) Fly kick with fins (FL K on back) Fly kick on back Switch O s (W/Fins) All Fly Drills With Fins (Under Rec FL) Under Water Recovery Fly Pocono Family YMCA Swim Team List of drills for Swimming Swim fly with right arm only 25 then 25 with left arm. Breathe to the side and work on raising the hips to the surface. Do not allow the swimmer to turn it into a free drill. Works on coordination and timing. Take 2 strokes right then 2 strokes left then 2 strokes both arms. Breathe to the side and let the hips rise to the surface. Do not allow the swimmer to turn it into a free drill. This helps to build coordination and stamina. Kicks are to be performed underwater not in the Streamline position. Use Fast Little Kicks not Big Slow Kicks. The pulls are on top. Do not allow the swimmer to breathe more than one time for every 2 pulls. Works on hip movement, breath control, and speed of kick. Kick with fins on side facing the windows or looking at the bleachers at all times so you train both sides equally. Fast Little Kicks. Swimmers should be focusing on the speed of the kicks. Use backstroke flip turns and get at least past the flags on each turn. Use Fast Little Kicks. Helps to perfect technique and breath control. W/Fins and stay in streamline position at all times. Fly kick from wall to flags and fly flags in, and out of turn, free in middle of pool. Works on turns and the push-off of each turn. All fly drills can be performed well with fins. They help the swimmer to find the rhythm of the stroke. Also it allows the swimmer to train a lot of fly with out over training the shoulders. After push go into streamline and pull the underwater phase of the Fly. Once the arms go past the waist slide the arms up the body until streamline again. Lets the swimmer focus on the under water part of the stroke.
2 Backstroke drills (BK) (4K 1P BK) 4-12, kicks 1 pull (St/line BK K) Stream line back kick (2ARM BK) Double arm back drill (Under FL K) Underwater fly kick (BK K Side) Back Kick on side (FL K Side) Fly kick on side (W/Fins)With fins (1Arm BK) One Arm Back (3,3, BK) 3, strokes right 3 strokes left back Kick on side and take a stroke on the number of kicks stated. The stroke should rotate the swimmer on his/her side smoothly. They should stay there until they kick the number of kicks stated. The lead arm should be reaching for the other end of the pool. Helps swimmer to get on his/her side and learn to rotate. Kick on back in the streamline position until the swimmer reaches the turn. Do a turn and kick as far underwater as possible. The streamline should be as tight as possible. Helps to build breath control and good body position. Both arms enter and exit the water at the same time while the kick is steady. Helps to make the swimmer aware of how they put their hands in the water. After push-off the swimmer stays underwater and uses the fly kick to go as far as he/she can then come up for air and go back under again. Helps to build breath control that is needed to perform the backstroke turn. After push-off stay on the same side kicking the whole 25, turn then go to other side. This helps swimmer to focus on each side and trying to find balance on each side. After push-off the swimmer goes to side and uses the fly kick the whole 25. After the turn the swimmer goes to the other side. Fast Little Kicks. Helps to build power for turns and works on balance. All of the Backstroke Drills can be performed with fins. This will help in building power in the kick and work on getting better body position. Swimming Backstroke using only one arm focusing on the raising of the opposite shoulder while pulling and using a fast kick. The passive arm stays at side. Each 25 should be a different arm. Swimming backstroke using only 3 stroke with the right arm and then changing to 3 strokes with the left arm. The transition from right arm to left arm, should be smooth with a fast kick.
3 Breaststroke drills (BR) (4K 1P BR) 4-6, kicks 1 pull (4K 2P BR) 2 6 kicks 2 pulls (BR K on back) Breast kick on back (BR W/FR K) Breast with Free Kick (BR W/FL K) Breast with fly kick (2 P/O BR) 2-3 pull outs (2ct BR) 2-4 Count Breast (Feet 1 st BR) Feet First Breast The kicks are to be underwater in the streamline position (tight) then pull is on top. (the swimmer should be performing good pullouts on the turns and finishing the kick every time. Helps to build power in the kick and breath control. Same as the above but it allows the swimmer to get more air on the pull and to think more about the pull. They should put a small fly kick after the first pull going into the second pull. After the push-off the swimmer stays on his/her back and performs a breaststroke kick. They are to watch and see if their knees are coming through the surface of the water. They should not be coming through the surface. This is to help the swimmer keep the feet up high on the recovery and move through the water with less resistance. Can be performed with or with out fins it works on fast hands for a faster recovery. Scull in scull out. To be performed with fins. A great early season conditioning drill for breaststrokes. After push-off the swimmer uses one fly kick instead of using the breast kick. It also helps in getting the swimmer under the water and to use their hips more. Works best with fins. Scull in scull out with pull. After push-off the swimmer uses 2-3 pull-outs, then swims the 25, turns and repeats the 2-3 pull-outs. Do not allow the swimmers to come up earlier or to rush the pull out. Helps to focus on the pull-out and build breath control. After pull-out glide for 2-4 second before they performs the pull. Helps to work on the glide part of breaststroke. The swimmer must scull themselves forward with their toes out of the water. The head should be up and the legs should be straight. This is great to get a swimmer to feel the water on their hands.
4 Freestyle Drills (FR) (K Arms Side) Kick arms at side (Wash Mach) Washing machine (FR K Side) Free kick side (4K 1P FR) 4-10 kicks 1 pull (Catch up) ( ½ Catch up) Catch up drill (1Arm FR) One arm free (1Arm catch up) One arm catch up drill (Pop UP) Pop up drill After push-off the swimmer bring arms to sides and kick while pressing the chest to bring the feet up to the surface. When the swimmer needs a breath they must rotate on to their back smoothly and the rotate back to their stomach. This helps the swimmer to find good body position and balance. After push-off bring arms to side every 5 kicks turn to side and breath. (The swimmer should not stop kicking when they breathe and they should take a Breath on both sides. Helps in hip rotation. After push-off the go to side and kick 25, turn, do a streamline then go to the other side and kick the next 25. Make sure the swimmers are reaching for the other wall. Helps to work on the kick and to work on balance. Always use a ¾ catch in this drill. After push-off Go to side and kick 4-10 kicks then take a pull and rotate to the other side. Do not wait to long to start the next pull. Do not forget to let the lead hand stay out in front as long as possible This drill should be quick and smooth, graceful, and not sloppy. Make sure they are breathing every 3-5 only. Helps to work on the side to side of free and to keep a constant kick at all times. After push-off and streamline wait until underwater hand comes over and touches the lead hand to move the lead hand. Helps to focus on placing the hand in the right spot every time. This drill is very effective when performed ¼, ½, ¾, and full catch up. After push-off and streamline leave one arm placed at side while the other arm strokes. Make sure the swimmers raise their passive shoulder out of the water when the active arm reaches forward to pull. After 25, turn, streamline, then leave the other arm at side. Kicking must not slow down. The swimmers must take a breath on every stroke on the same side as the active arm (which is pulling). This is to help focus on each arm independently and good hip rotation. After push-off and streamline leave one arm stretching out in front while the other arm strokes. After 25, turn, streamline, then stretching out in front while the other arm strokes. Kicking must not slow down. Do not allow the swimmers to stay flat they should be moving side to side. This is to help focus on each arm and to stretching on each stroke. After push-off and kick 8-10 kicks underwater in the streamline position then pop up to the surface by taking 3 powerful pulls. (Only breathe once.) Helps to get power in the first stroke off the start and off the turn. It also works on breath control and
5 (High elbow) High elbow drill streamline and a fast kick. After push-off and streamline swim Free with a recovery that rubs the thumb up the side of the swimmer into the armpit. The swimmer must get on his/her side to be able to bend the elbows enough. Helps swimmers to bend elbows and to get on their side more. Freestyle Drills (FR) (High elbow catch up) High elbow catch up drill (ST/Line K) Stream line kick All Strokes (FIST) Fist Swim (breathe every 3 only) Breathe every 2-5 only FL and BR Drills 2-4BR-2-4FL K 2-4BR-2-4FL After push-off and streamline swimmer must perform the high elbow with a catch up drill trying to get on their side as much as possible. Helps to get on side, good hand position, and elbow bend. Note: High Elbow Drill can be combined with other drills and be very productive After push-off kick in the streamline position as far as possible then come up to surface and breathe on back by rotating in the streamline position. Never let go of the streamline. (Note younger kids may use a breaststroke pull to breathe.) Helps to build breath control, fast kick, and tight streamline. Close the hands into fists. Make sure the swimmer s hands are tightly closed. This drill allows the swimmers to feel the water on the forearms and not just on their hands. It works well with all strokes. Used with Fly and Free only. The swimmer is performing the stated stroke and needs to work on equal rotation in Free and staying flatter in Fly. Also works on lung capacity. Swimmer performs 2-4 breaststroke kicks in the breaststroke streamline position then 2-4 fly kicks with hands shoulder width apart. Works on the use of the hips in both strokes. Swimmer performs 2-4 breaststroke cycles then with out hesitation performs 2-4 fly cycles. This helps the swimmer to use their hips in both strokes and to improve breathing in both strokes.
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