(1.) BORO DIVE DRILL – The swimmers dive in, streamline, and take two full strokes with a strong kick. They should emphasize driving the chest forward at the top of the stroke. This drill is great for getting the body to surge and the feeling of the stroke.
(2.) 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.
(3.) COMBO DRILL – Have the swimmers take two left arm fly pulls, two full fly strokes, two right arm fly pulls, and two full fly strokes. They should not breathe during the two full strokes. This drill is good for timing and instills confidence in the swimmers in their stroke.
(4.) EXPLOSION SPRINT – This is a short distance sprint for beginners to learn the timing of the stroke. They should emphasize the snap at the end of the stroke to help initiate the recovery. Short sprints will give young swimmers success and eventually confidence to begin longer efforts.
(5.) 4-4 DRILL – Have the swimmers do four kicks followed by four full strokes. This drill helps teach the carryover between the kick to the full stroke.
(6.) FOUR STROKES DRILL – Timing tends to fall off when swimmers tire so have them take four full strokes then some type of drill for the rest of the length. They should try to build up to 6, 8 , and 10 strokes. This can be used for distance fly sets of 200 or 300 yards.