Drill Guides & Videos
Coaching cues for every drill, with selected demonstrations where available.
50
Bible drills
6
skill areas
10
selected demonstrations
Freestyle
16 drills
Position 11 Kick
Freestyle · Breakers Bible p. 41
Both arms extended forward in 11 o'clock position; kick only.
Body position; horizontal alignment; kick mechanics.
Ears between your arms - hold the arrow.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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6-Kick Switch
Freestyle · Breakers Bible p. 41
Kick on side for 6 beats, then switch to the other side with one pull.
Body rotation; balance; side-kick position.
Hip drives the switch - let your hip lead.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Single-Arm Freestyle
Freestyle · Breakers Bible p. 41
One arm extended forward; other arm pulls full cycle.
EVF catch; high-elbow pull; rotation per arm.
Press the water behind you before you rotate.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Catch-Up Freestyle
Freestyle · Breakers Bible p. 41
Lead arm stays extended until recovery arm catches up to it.
Full extension before catch; DPS; timing.
Wait for the high-five before you pull.
Power Catch-Up · U.S. Masters Swimming Source guide
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Fist Freestyle
Freestyle · Breakers Bible p. 41
Hands in fists throughout stroke.
Forearm as paddle surface; EVF awareness.
Feel the water on your whole forearm, not just fist.
Freestyle Closed Fist · U.S. Masters Swimming Source guide
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Finger-Drag
Freestyle · Breakers Bible p. 41
Fingertips drag along the water surface on recovery.
Low recovery; relaxed elbow lead; feel for water level.
Drag your fingertips like you're painting the surface.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Front Sculling
Freestyle · Breakers Bible p. 41
Arms in front of body, scull figure-8 motion.
Feel for water; pressure on forearm and palm; early catch.
Find the pressure - hold the water, don't push through it.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Middle Sculling
Freestyle · Breakers Bible p. 41
Arms at 90-degree bend under chest, scull.
Mid-pull feel; power position awareness.
Lock the elbow and use your forearm like an oar.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Back Sculling
Freestyle · Breakers Bible p. 41
Arms near hip, scull backward.
Push phase completion; late-pull propulsion.
Finish past your pocket - feel the last push.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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3-5-7 Breathing
Freestyle · Breakers Bible p. 41
Breathe every 3, every 5, every 7 strokes in segments.
Bilateral breathing; CO2 tolerance; rhythm.
Breathe pattern matters - keep your stroke the same on either side.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Tarzan Drill
Freestyle · Breakers Bible p. 41
Head up, eyes forward throughout.
Hip position; kick power without head lift; body horizontal.
Hips must stay up even with your head up.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Distance Per Stroke (DPS)
Freestyle · Breakers Bible p. 41
Count strokes per length; target minimum count.
Efficiency; full-stroke extension; avoiding dead spots.
Reach further - one more inch, one fewer stroke.
Stroke-Count Swimming · U.S. Masters Swimming Source guide
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Snorkel Work
Freestyle · Breakers Bible p. 41
Swim with front-mounted snorkel; no breathing rotation.
Body position without breathing disruption; pure rotation.
Use the snorkel to find your flat - then feel the rotation.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Tempo Trainer
Freestyle · Breakers Bible p. 41
Set tempo trainer to target stroke rate; match stroke to beeps.
Stroke rate control; stroke-rate awareness.
Let the beep teach your body the pace.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Closed-Fist Sculling
Freestyle · Breakers Bible p. 42
Fists closed, scull in EVF position.
Pressure on arm, not hand; forearm feel for catch.
Your forearm is the paddle now - use the whole thing.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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EVF Pause
Freestyle · Breakers Bible p. 42
Pause stroke for 2 counts at full EVF position before pulling.
EVF position lockout; proprioception of catch angle.
Hold the catch - feel your forearm vertical before you pull.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
Search results are not reviewed by Breakers.