Drill-Swim Series to Integrate Drill Skills in Whole Stroke

As your skills improve, increase the proportion of swim-to-drill. The drill lengths heighten balance and alignment; on the swim lengths use focal points that help you take insights gained from the drills into your stroke. Stay committed to the rule of: “Swim as well as you drill.”

Swim three rounds of 4 × 100 Drill-Swim as follows:

#1 25 ZipperSkate/25 Swim ( × 2)

#2 25 ZipperSwitch/25 Swim ( × 2)

#3 25 Double ZipperSwitch/Swim 25 ( × 2)

#4 25 Triple ZipperSwitch/25 Swim ( × 2)

#5–8 Repeat as above but do 50 Drill/50 Swim

#9–12 25 Triple ZipperSwitch/75 Swim

VARIATIONS:

• Break the 100s into 25s or 50s if you feel any form breakdown.

• Do more sets of 25 Drill/75 Swim as your whole stroke form improves.

• Increase the proportion of multiswitch drills (Double- and Triple Zipper) to develop your rhythm and timing more.

• Substitute Double- and Triple-OverSwitch as a compact, relaxed recovery becomes habit.