Learn how to correct the swim stroke when you are crossing the arms in the front quadrant of the stroke.

Learn how to correct the swim stroke when you are dropping the lead arm on the catch phase.

Learn how to correct the swim stroke when you are pressing on the catch phase.

In this video we review swim data demonstrating both pacing and form data as a long set progresses. We show how peak paces were hit early on in the swim set and peak cadences hit late in the set signifying the form degrading.

By paying attention to hand position and wrist angle as you complete the underwater portion of your stroke, you'll be able to access more speed and power.

A How-To For A Purposeful Push-Offs In The Pool

Learn more in this video about how to properly execute the sighting technique in open water.

Vertical kick is one of the best ways to get better at kicking in freestyle, backstroke and butterfly.

This drill isolates your arms one at a time as well as an increased kick rate to maintain and support swim buoyancy. (Note may be done with or without a swim snorkel and or swim fins.)

Counting strokes per lap can is a good training tool for maximizing each stroke and fine tuning your tempo and turnover

Learn to Lead with the Elbow on the Freestyle Recovery

The Drill: To begin, stand upright on a flat surface, feet about 4-6 inches apart. Drop your arms by your side and mentally mark where your thumbs naturally line up with each thigh. Once swimming freestyle, you want to lightly drag your thumb across this spot during the underwater pull-through. This will insure that your arm is extending behind you (refer to swimmer in figure 2). Very simply, this drill taps into your muscle memory. You want to get used to pulling all the way through extending the arm behind you.

Consistent, quick kicking, combined with a stable body roll, helps you move everything forward when you're swimming freestyle. This drill gives you enough time to work on both.

The Superman drill enhances the outstretched body position of the front crawl stroke. Pausing the stroke to mimic Superman encourages you to lengthen your body position whilst staying streamlined.

This Single Arm drill allows you to concentrate on stroke accuracy. By isolating one arm, it allows you to focus on improving technique.

Head Tap Drill focuses on the recovery and breathing of freestyle. First start off without adding a breath. Once you're comfortable with the head tapping movement add breathing back into your stroke.

For general propulsion and hand forearm technique

This Single Arm drill allows you to concentrate on stroke accuracy. By isolating one arm, it allows you to focus on improving technique.

Fist drill is near impossible to complete with a dropped elbow and for this reason alone is worth giving a shot. The focus is strong kick, long body and closed fists while feeling water pressure across the forearm. The drill can be completed with a tennis ball or add a snorkel, fins to embed the stroke pattern

Finger tip drag ensures body rotation and breath timed with your stroke to create a clean high elbow entry on the catch