This document provides instructions for several swimming drills: 1. The pull buoy drill focuses on arm technique without kicking to build arm strength and endurance. 2. The kickboard drill improves leg endurance and power through continuous or interval kicking. 3. The diving board drill teaches proper body position and form for streamlined diving entry into the water. 4. The finger drag drill encourages high elbows and better body position for freestyle swimming. 5. The extended arm drill increases stroke length for greater efficiency and endurance.

1. By: Jason Ling, Kevin Lee, and
Gabriel Ng

2.  Place a Pull Buoy between the thighs
 Swim normally [only with restricted kicks]
 This drill primarily focus’s on the arms
 Allows swimmer to practice key techniques
[Catch, Entry, Recovery, Pull, Extension etc.]
 Increases arm strength
 Increases the arms muscular endurance
 Increase overall awareness in the water

3.  Hold onto the the top of the Kickboard with both hands
 Kick for a long continuous time [i.e. 10 – 20 laps] without
stopping or sprint for short periods of time [i.e.. 25
meters] and repeat
 Greatly increases leg endurance as well as speed
 More power with less effort as a result of training

4.  Place both feet onto the edge of the diving board [first 4 toes
have to grip the edge slightly]
 Make sure your feet are placed parallel to your hips
 Place both hands on either side of your feet or between the
gap of your feet
 When ready, jump forwards, at the same time raising your
arms to interlock them in an arrow shape position
 The body has to be almost parallel to the water surface
 Make sure to keep your body straight
 As the body enters the water, do dolphin kicks
 Repeat drill over and over until you have managed to the dive
perfectly [the body will remember the correct method to dive
as it will be locked into muscle memory]

5.  Swim normally but trail fingers on the water surface
 Encourages high elbows and better overall freestyle
position
 Also increases lateral body position, lengthening the
stroke, achieving better speed, arm position, and
endurance

6.  Swim normally but keep your hand in front of you during the
extension
 Wait for your recovery arm to enter the water at the same
location your other hand is
 This drill will increase your stroke length, allowing the
swimmer to travel further with fewer strokes, thus having
better endurance while swimming the same length