Take your swimming further: 6 fun drills to boost your freestyle
Published on 19 June 2025
Are you loving your Learn to Swim lessons at MAC and keen to take your swimming skills to the next level?
Whether you're looking to improve your lap time, streamline your technique, or optimise your time in the pool, incorporating a few simple drills into your own practice sessions outside of your regular lesson can make a big difference.
We've put together six drills that are fun, effective, and perfect for swimmers looking to sharpen their freestyle technique outside of class.
1. One-arm freestyle
Swim using only one arm while keeping the other stretched out in front of you. Isolating the arm movement helps build strength, improve balance in the water, and enhance your stroke rotation. Remember to alternate arms each lap.
2. Fingertip drag
Gently drag your fingertips across the surface as your hand moves over the water. This encourages a high elbow position and improves stroke mechanics. Plus, it's a great way to build muscle memory for smooth, efficient movement.
3. Hand-lead claw drill
With one arm extended out front, begin your pull by bending the elbow and "clawing" the water backwards. This drill trains you to pull more water with each stroke, giving you better propulsion and efficiency.
4. Super slow swimming
Yes, slow is better—at least for this drill. Swim as slowly as possible while focusing on each part of your stroke. It's perfect for spotting and correcting any little habits that may sneak into your technique.
5. 3 Strokes & 6 kicks
Take three strokes, then pause and balance on your side while doing six gentle kicks. This drill improves body position, control, and rotation—key elements of an effortless freestyle.
6. Dryland flutter kicks
No pool? No problem! Lie on your back (on a mat or towel) and do short, quick flutter kicks. Focus on kicking from your hips, not your knees. It’s a great way to build strength and stamina even when you’re out of the water.
How to make it work
- Mix and match these drills in your next pool visit.
- Focus on technique over speed.
- Use aids like kickboards or snorkels to help isolate movements and stay comfortable.
Keep swimming strong
These drills are a great way to support what you're learning in your lessons and help you progress even faster. Try adding a few drills after your swim lesson, or on another day. A few quick, regular drill sessions each week will go a long way to improving your swimming.
If you’re unsure how to get started or want more guidance, have a chat with your swim teacher during your next lesson – they’re always happy to help.
See you in the water!