SwimmersBest Drill of the Month: 3-2-1 Reset

SwimSwam thanks SwimmersBest for sponsoring “Drill of the Month.”  This is a SwimSwam recurring feature that brings drills and idea submissions from various creative and innovative coaches all over the world.

March’s drill comes to us from Seattle Metropolitan Aquatic Club Senior Performance and National Coach Tomas Mendez. Mendez spent last season as an assistant at Seattle University, and was an assistant at Pacific Lutheran for three years prior to that. He also coached at KING Aquatic Club. Mendez swam for Seattle, where he was a school record holder, and the Hillsboro Swim Team.

“As our swimmers transition from SCY swimming to LCM, we like to reset their strokes and mind to focusing on stroke count and efficiency,” Mendez said. “In a LCM race, it’s important that swimmers are able to maintain speed in the middle of the pool without the assistance of the wall. Having long, strong, efficient strokes is the key to success in a LCM racing.”

“I like to use this drill to emphasis swimmers’ length and power in each stroke. It’s also a great drill to teach hip-driven freestyle.”

How to perform the 3-2-1 Reset drill:

  1. Swim freestyle with a steady kick.
  2. Hold three seconds per side for a stroke cycle, then two seconds per side, then one.
  3. Focus on a constant kick and being powerful when switching sides.
  4. It’s not necessary to use fins and paddles, but coach Mendez likes to use them to “help maintain high position in the water.”

In the video, you’ll see two clips of each progression of the drill. Watch it below:


SwimmersBest is leading the way for the future of swim training equipment.  The company offers a broad range of solutions for improving stroke technique, kick technique, and breathing technique.   They provide swimmers, coaches, and teams with the tools they need to balance technique training with conditioning training.  By combining the best drills with the best tools, the SwimmersBest products give swimmers instant tactile feedback so they can adjust their technique efficiently.   The old way of having coaches constantly remind swimmers of their individual problems has proven to offer very little improvement in technique.  All SwimmersBest products are designed to constantly ‘talk to the swimmers’ so they can feel the problems and make corrections.   This unique approach means the swimmers are given negative feedback for incorrect stroke technique, which compels the swimmers to quickly correct the problem on their own. With a constant flow of new innovative product designs, SwimmersBest is a company that will continue to deliver solutions you need.

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Swimming gear news courtesy of SwimmersBest, a SwimSwam partner. 

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1 year ago

Can anyone link me to some good breaststroke drills? It’d be greatly appreciated!

About Torrey Hart

Torrey Hart

Torrey is from Oakland, CA, and majored in media studies and American studies at Claremont McKenna College, where she swam distance freestyle for the Claremont-Mudd-Scripps team. Outside of SwimSwam, she has bylines at Sports Illustrated, Yahoo Sports, SB Nation, and The Student Life newspaper.

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