Swim Drills For Beginner

Swimming is a continuous process of learning, and these swim drills for beginners can help sustain one’s ability to learn from the basic to more advanced swimming strokes. Swimmers learn how to perform each stroke with repetitions until they perfect it. Drills are always included in the swimming workouts and beginners could not skip this part of the training to learn how to swim with improved efficiency and endurance. 

  1. Begin with freestyle. It is the most basic swimming stroke that beginners should learn. The common swim drills for this stroke include the catch up drill. Begin by learning how to isolate movement of one arm at a time while swimming. Swim just like the regular freestyle, only keep one arm is stationary and straight forward as the other arm does the regular arm movement for swimming. As the moving arm reaches the level of the stationary arm, switch the movement.
  2. Sculling allows the beginner swimmer to hold the body on the water using large group of muscles of the arms to swim. This is done by allowing the hands to act like a propeller by sweeping it through the waters and adjusting the hand movements to change the speed and position of the body in the water. As the hands tread through the water, the swimmer is able to hold the body up to counteract gravity.
  3. Kicking drills. This can be done in a freestyle or backstroke. For doing the kick drill on freestyle kick the leg with one arm relaxed on the side while the other extended straight out of the shoulder line. Keep the head in a position as if you are swimming on freestyle. Do the same position for kick drills in a backstroke only with the head facing in the position as if swimming in a backstroke position.
  4. Single arm drill. Breathe on the side of the arm that is not used for the stroke and complete breathing before doing the stroke. This drill is done at a slow pace to learn the technique of breathing while swimming. Speed here is not regarded more important than learning the technique.
  5. Rhythm drill. This is done by moving the single arm in a freestyle stroke twice while swimming before alternating the stroke for the other hand too. Focus is on the rhythm and timing of swimming.
  6. To improve the speed and endurance during swim drills, it is recommended to perform the drills three times a week. Beginner swimmers should first perform the swim drills in shorter duration in order to develop their form and avoid fatigue.
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