Drill of the Month

SwimmersBest Drill of the Month: Spoon Drill

July’s SwimmersBest Drill of the Month comes to us from Tyler Shepherd , a head assistant coach at Raleigh Swimming Association in North Carolina.

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Can Dryland Build Swim Catch Muscles Effectively?

ONE Swim examines our need for more precise ways to mimic swim-specific movements during times when we’re out of the water.

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IM Sets When All Swimmers Start Away From The Walls

Social distancing with over 2 people per lane can get confusing with during IM sets. Do you start off in Fly? Do you split up the Free leg?

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Swimming With Your Head Up And Why It Is Beneficial

Swimming with your head up is an effective drill to make you more aware of body position and how what your head is doing affects everything else.

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Safely Getting Swim Teams Back In The Water – An Example Workout

Safely returning to swim practice is a must. See here how to safely get back in the swimming pool with this example workout.

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Sample Set For Your First Social Distancing Swim Practice

You will quickly find that when everyone starts at locations NOT at the wall, there are a few confusing things that need to be addressed in your sets.

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Backyard Pool Training: Cardio and Technique Training For Underwaters

With Interval Intensity methods you can use a short pool and keep yourself in the physical condition you need for your competitive swimming.

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Building ‘High Catch’ Muscles in a Backyard Pool

Backyard pools can be an ideal resource for competitive swimmers and triathletes to keep their ‘swim bodies’ in shape while their local pool is shut down. 

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Backyard Pool Drill: Salo 50

So many are locked out of lap pools, but you can use your backyard pool as an ideal tool to keep you in shape as a competitive swimmer or triathlete.

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Backyard Pool Drill: Resisted Kick Set

If you have access to a backyard pool, it can be a great asset to helping you stay in shape.  But, training in a backyard pool will require you to think…

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Can Competitive Swimmers Train Effectively In A Backyard Pool?

This article lays out a host of methods that can be used to simulate true competitive swimming when you only have 25-30 feet of pool available.

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SwimmersBest Drill of the Month: Posture Check

March’s Drill of the Month comes to us from Zach Mertens, an assistant coach at Drury University.

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Racing Out of Your Turns (Part 1 of 2-Part Flip Turn Series)

Once your body has made the flip, any hesitation, any little last minute adjustments, any imbalance, every single micro change you need to make takes time.

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SwimmersBest Drill of the Month: Build-a-Fly

February’s Drill of the Month comes to us from Scott Thompson, former Florida swimmer and head coach of Oaklantis Swim Team.

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Racing Into Your Turns (Part 1 of 2-Part Flip Turn Series)

Most swimmers are given lots of training on the fundamentals of their turns. However, there are 2 turn problems that get worse with endless practices

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