January 2026

The drill improves stroke efficiency by promoting a high elbow recovery, which reduces drag and creates a smoother, more relaxed arm motion. It also helps refine hand entry, preventing crossovers and encouraging proper alignment for an earlier and more effective catch.

The drill improves stroke efficiency by promoting a high elbow recovery, which reduces drag and creates a smoother, more relaxed arm motion. It also helps refine hand entry, preventing crossovers and encouraging proper alignment for an earlier and more effective catch.

The drill improves stroke efficiency by promoting a high elbow recovery, which reduces drag and creates a smoother, more relaxed arm motion. It also helps refine hand entry, preventing crossovers and encouraging proper alignment for an earlier and more effective catch.

This drill improves individual arm technique, stroke efficiency, and body balance.

This drill focuses on maintaining an effective and narrow kick to stay upright, with your head above water. It can be done with your arms on your hips, crossed, or raised overhead for added difficulty.

The key to this drill is pressing your chest down to keep your hips high, preventing drag and maintaining a smooth, efficient stroke.

The key to this drill is pressing your chest down to keep your hips high, preventing drag and maintaining a smooth, efficient stroke.

The Zipper Drill helps swimmers develop a high elbow position, a key aspect of an efficient stroke. You’ll improve your body mechanics and streamline your stroke, making you more effective in the water.

The Catch-Up Drill is a classic swimming drill designed to improve body position, stroke timing, and balance. It forces you to slow down and focus on proper technique, making it a valuable exercise for all swimmers.

The Corpse Drill is designed to improve body rotation in the water, a crucial skill for efficient swimming. By developing core-driven rotation, you’ll improve your balance, power, and streamline in the water.