Drills with Paddles: 5 Days of Swim Training Sets

Swim Training courtesy of FINIS, a SwimSwam partner. Featured image: Anthony Ervin.

FINIS, instinct paddlesFor coaches and swimmers looking to improve timing and strength in the water, single arm drilling is a simple solution. Incorporating a single arm drill into each practice allows for technique-based drilling without sacrificing too much time on intervals. To further enhance single arm drilling, include the Instinct Sculling Paddles into the set. The Instinct Paddles reinforce the correct palm-positive hand position while sculling or drilling in all four strokes.

This week, complete the following sets with the Instinct Paddles to build comfort and familiarity with single arm drilling:

DAY 1 (3 Rounds)
4 x 25 Scull with Butterfly Kick
6 x 25 Single Arm Butterfly

4 x 25 Side Flutter Kick
4 x 75 Backstroke (25 right arm only, 25 left arm only, 25 full stroke)

DAY 3 (2 rounds)
2 x 50 Scull with Breaststroke Kick
6 x 25 Single Arm Breaststroke
Click here for more breaststroke drills and tips from FINIS Ambassador and athlete Merle Liivand.

6 x 25 Scull with Flutter Kick
6 x 100 Freestyle (25 right arm only, 25 full stroke, 25 left arm only, 25 full stroke)

DAY 5 (2 Rounds)
8 x 25 Scull (2 x 25 butterfly kick, 2 x 25 flutter kick, 2 x 25 breaststroke kick, 2 x 25 flutter kick)
8 x 25 Single Arm Stroke IM Order


In This Story

Leave a Reply

Notify of

Inline Feedbacks
View all comments

About Gold Medal Mel Stewart

Gold Medal Mel Stewart

MEL STEWART Jr., aka Gold Medal Mel, won three Olympic medals at the 1992 Olympic Games. Mel's best event was the 200 butterfly. He is a former World, American, and NCAA Record holder in the 200 butterfly. As a writer/producer and sports columnist, Mel has contributed to Yahoo Sports, Universal Sports, …

Read More »