(1.) BREATHING DRILL – The swimmers swim 100s breathing every other stroke on the first length, every third stroke on the second and third lengths, and every other on the fourth length. Do not allow for variations with the pattern during the drill.
(2.) ONE UP DRILL – The swimmers kick on their sides with one arm up and the other arm at their side. They should concentrate on kicking both ways and moving their feet quickly. This drill helps to get the hips into the kick.
(3.) BROKEN 100s – This drill is done as a set of 4 x 100s. The first one is 25 right arm only and 75 full stroke. The second 100 is 25 left arm only and 75 full stroke. The third 100 is 75 right arm only and 25 full stroke. And the fourth 100 is 75 left arm only and 25 full stroke. The swimmers should concentrate on a clean entry at shoulder width, arms slightly flexed at entry, and a good underwater stretch.
(4.) FIST SWIM FLY – Swimming butterfly with the fist closed forces the swimmer to “grab the barrel” with the entire arm and helps with the high elbow catch.