Completing butterfly kick whilst on side. Bottom arm out doing slight scull with hand and top arm resting on body. Breathe as needed.

Streamline and dolphin kick off wall from 11 year old Edie. She is then breaking out freestyle.

Complete a stroke of breaststroke and do an extra pull and let your legs just flow with the movement, keeping together and doing a little dolphin k read more

You take a normal stroke of breaststroke and whilst gliding, hold your hands out in front together whilst you do a second breaststroke kick.

Streamline and kick off wall and then as close to surface doing freestyle break out to start sprinting.

Executing a freestyle tumble turn at relaxed speed so you can see how it’s done

Swimming breaststroke

Kicking with finger tips on wall and head up. This time on “go”, doing a somersault and turning feet on wall to the side and pushing off whilst read more

Finger tips on wall whilst kicking and head up until coach yells out to go. On that cue, you do a nice tight somersault straight over with your fee read more

Swimming freestyle

COW drill then freestyle. Great drill to practice before any open water swimming, as you need to be able to lift your head to spot where you are go read more

Swimming backstroke

Lying prone in the water holding your arms extended over the board. Kick from the hips down. Alternate flutter kick. Feet kick both up and down. Kn read more

Lying prone in the water holding your arms extended over the board. Kick from the hips down. Alternate flutter kick. Feet kick both up and down. Kn read more

Lying on your side with bottom arm extended and your head resting on bottom arm and other arm down by your side, resting on top of the water. Head read more

Lying on your side with bottom arm extended and your head resting on bottom arm and other arm down by your side, resting on top of the water. Head read more

Begin this drill kicking on your side with your bottom arm out, pressing your arm pit into the water and your top arm resting on the side of your b read more

Begin this drill kicking on your side with your bottom arm out, pressing your arm pit into the water and your top arm resting on the side of your b read more

Begin this drill kicking on your side with your bottom arm out, pressing your arm pit into the water and your top arm resting on the side of your b read more

The same as Shark fin + 1 stroke except you are taking 3 freestyle strokes.
Begin this drill kicking on your side with your bottom arm out, pre read more

Start by doing 6 kicks on your side, then take 3 freestyle strokes, then 6 kicks on your other side.

Kick on side with front arm sculling the water.

Lying prone in the water with arms in front of your shoulders, with finger tips facing down, elbows up and doing an out-sweep and in-sweep in front read more

Dolphin kick underwater off wall and break out freestyle

Dolphin kick under water off wall

One arm drill allows refinement of stroke technique. One arm extended out in front and it is like one arm catch up. As hand enters water, slide und read more

One arm drill with other arm by side. Focus on holding the water with your one arm drill and letting your hips rotate through in order to keep your read more

Catchup drill emphasizes length of stroke and you will also find you need to do a continuous kick whilst doing this drill. Arms are both extended i read more

COW drill is literally freestyle with your chin on the water. Try and keep your head still and focus on a point ahead of you and you will need to c read more

Slow freestyle action with high elbow recovery and finger tips trailing through the water. Hand should enter the water in front of the shoulder. read more

Lying prone in the water with arms extended out to the sides and sculling to your mid point under your chest, where your finger tips will just meet read more

Lying prone in the water holding your arms extended over the board. Kick from the hips down. Alternate flutter kick. Feet kick both up and down. Kn read more

Swimming freestyle with paddles on. Great to feel the water and ensure you are holding the water and not dropping your wrists as you pull through. read more

Freestyle wearing one paddle. This is a great way to feel what your arm with the paddle is doing. It accentuates any areas you need to work on.

Freestyle wearing one paddle is great for feeling what you are doing in your stroke.

Freestyle

Backstroke

Backstroke