By: Jason Ling, Kevin Lee, and

Gabriel Ng

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

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

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]

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

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