Swim Drill List

i like the sideline kicking drill--

it's simple. position your body on your side with the arm closest to the bottom extended in front of you and the other arm laying on your "up" side. kick on your side to the other end of the pool. freestyle back. repeat on the other side. 

it helps with rotation. 

something similar, the zipper drill.. like you have a zipper from hip to arm pit.

10 and 2 - to prevent cross over

infamous double post

geez- triple post.

*logs off now...* 

As a TI student I also do Skate, which I consider as one of the most important drills, teaching you streamlining. I think all the others I do such as Spearswitch, Zenswitch etc. are similar to the ones already listed above, just have different names. However I turn on my back to breath and then refocus and go on.

TI drills specifically target beginners though, so if you are an advanced swimmer you may not really do some of them.

Freestyle drills are generally counterproductive because
they reinforce positions and motions that are not consistent with optimal
technique. For example, catch-up drill promotes ineffective arm synchronization
resulting in gaps in propulsion, fluctuations in body velocity, and an
inefficient use of energy. In addition, any drill that positions the arm
parallel to the surface or maintains the arm in the entry position causes
excess shoulder stress. More info about drills is posted here - http://www.swimmingtechnology.com/index.php/technique/how-to-benefit-the-most-from-swimming-drills/

Drills are extremely beneficial for the bilateral strokes (breaststroke
and butterfly). In freestyle, however, swimmers progress much faster by
focusing on specific technique elements within a normal stroke cycle. A free
e-book sample is posted here - http://www.swimmingtechnology.com/index.php/approaching-perfect-freestyle/sample-the-freestyle-e-book/

WOW.

I just took a quick look at this ebook. it is so full of information I cant digest it all at once.

Thank you for this . The Photos are amazing.

I regularly do one-arm skating, finger-tip drag, and one-arm swimming drills.  I always forget about the fist drill, but I'll add that back in.  

I don't do traditional catch-up drills because I don't like training to enter the water at the mid-line.  I tried a modified catch-up without touching hands, but it dramatically screwed up my rhythm, balance, and rotation, so I dropped catch-up all together. 

I’m glad you enjoyed my e-book.

In evaluating a freestyle drill, it is most important to
determine if the drill replicates effective technique. Most drills position the
arms with poor leverage and shoulder stress. Consequently, drills typically do
not provide the “deliberate” or “focused” practice required to optimize the
skill learning process. Progress is accelerated by using strategies that focus
on specific cues within a normal stroke cycle.

http://www.swimmingtechnology.com/index.php/technique/

Rod Havriluk, Ph.D.

Swimming Technology Research