Want to swim faster and improve your freestyle technique? Not all swimming drills are created equal. Some will transform your stroke, while others might actually slow you down. In this guide, we’re ranking 15 of the most common freestyle drills, from S-tier (superior) to F-tier (failure), so you know exactly which ones to focus on and which to avoid. Let’s dive in.
S-Tier: The Must-Do Drills for Every Swimmer
These drills are essential for swimmers at any level. They require little to no equipment and provide instant improvements to your technique and speed.
Fist Drill
The best drill to improve your feel for the water. By swimming with your hands in fists, you force your forearms to work harder, leading to a stronger catch. Try it every workout for 25–50 meters to refine your stroke.
Silent Swimming
The ultimate way to finish a swim session. Focus on smooth strokes, minimal splash, and full sensory awareness. This drill builds efficiency and mindfulness, making you a more in-tune swimmer.
A-Tier: Great Drills to Include Regularly
These drills are highly effective but might require a bit more skill or equipment.
Sculling
Mastering sculling improves your feel for the water in all strokes. It’s a fantastic drill for stroke refinement, though it takes time to master.
Kick in Streamline
Forget the kickboard. Kicking in streamline (on your stomach or back) reinforces proper body position and core engagement—a must for efficient swimming.
3 Strokes + 12 Kicks Drill
A fantastic way to improve rotation and balance in freestyle. Just be careful—too much focus on this drill can over-exaggerate your rotation.
B-Tier: Situationally Useful Drills
These drills can be beneficial but aren’t essential for every swimmer.
Zipper Drill
A great way to work on a high elbow recovery, but not all swimmers need it. Sprint freestylers often use a straight-arm recovery, making this drill less effective for them.
Fingertip Drag
Helps with stroke control and high elbows, but overusing it can slow down your arm turnover.
Underwater Freestyle
A killer drill for body awareness. But it’s advanced, and you’ll need fins to do it effectively.
C-Tier: Overrated Drills
These drills aren’t bad, but they’re often overhyped.
Catch-Up Drill
It helps with stroke timing, but too much of it can make your stroke unnaturally slow and choppy.
Single-Arm Freestyle (Both Arms Extended)
This version of single-arm freestyle limits body rotation, making it less effective than the variation where one arm stays at your side.
D-Tier: Drills to Avoid If Possible
These drills don’t provide much benefit and might even hurt your technique.
Kicking with a Board
While it strengthens your legs, it reinforces poor body position since you never swim with a kickboard in a real race.
Bow and Arrow Drill
It’s useful for balance but requires fins and can be too difficult for beginners.
F-Tier: Drills That Make You Slower
These drills will hurt your speed and efficiency—avoid them at all costs.
S-Pull Drill
Outdated and inefficient. You should be pulling straight back instead of making an “S” motion underwater.
Tarzan (Heads-Up) Freestyle
This drill increases drag and poor body position, making it counterproductive for speed training.
If you want to maximize your freestyle speed and efficiency, focus on S-tier and A-tier drills while limiting or avoiding those in D and F tiers. Looking for a personalized plan? Join MySwimPro and let’s take your swimming to the next level.
Try these drills in your next workout and let us know how they feel. Happy swimming.
