Drills & Progression Exercises

Catch-up drill (freestyle)

• One arm stays extended while the other completes full stroke.
• Encourages better timing and long reach.

Single-arm backstroke

• Focuses on technique and balance.
• One arm strokes while the other remains by the side or extended.

Glide + kick drill (breaststroke)

• Pull, glide for 3–5 seconds, then kick.
• Builds glide habit and timing.

Body dolphin drill (butterfly)

• Practice wave motion using chest and hips without arm movements.
• Develops proper undulation for butterfly.

Kick drills using boards

• Isolate kicking technique for all strokes.
• Helps build strength, form, and ankle flexibility.

Breathing timing drills

• Freestyle or breaststroke with exaggerated breathing focus.
• Helps sync breath with stroke without disrupting rhythm.