The foundation of a fast freestyle is not found in the strength of the arms, but in the alignment of the body. Body Position Drills focus on reducing drag by teaching the swimmer how to sit "high" in the water. Most swimmers naturally struggle with sinking legs, which creates an "uphill" struggle that wastes energy. These exercises are designed to correct this by mastering head placement, core tension, and the horizontal axis. By learning to achieve a "downhill" float and a stable "log roll," you create a streamlined platform that allows every other part of your stroke to become more effective.
- Drill 1: Downhill Float – This drill addresses the common problem of sinking legs. By lowering the chin to look at the bottom of the pool, engaging the abdominal muscles to straighten the spine, and "leaning" into the chest, swimmers learn to shift their center of gravity. This results in the hips and legs rising, creating a "downhill" position that is essential for efficient swimming.
- Drill 2: Log Roll – Building on the downhill float, this drill introduces rotation. Swimmers practice rolling their entire body as a single unit—front, side, back, side—while maintaining a stable head position and core tension. This develops the ability to rotate without wiggling or breaking the horizontal axis, which is key to accessing power from the core.
- Drill 3: Twelve Kick Switch Freestyle – This drill introduces motion and timing. Floating on one side with one arm extended and the other at the hip, the swimmer performs twelve kicks before "switching" sides and arm positions. It teaches the swimmer how to maintain a streamlined, long body position while moving and how to breathe by rolling the body rather than lifting the head.
FreeStyle : - Body Position Drills
Swim Drill - 1 - Downhill Float
THE PURPOSE OF THIS DRILL
- Learning to shift weight to achieve a "downhill" floating position
- Understanding the importance of a correct head position
- Feeling effective core tension and stability
HOW TO DO THIS DRILL
- Step 1: Float face down in the water, with your arms at your sides, in a head leading position. Don't attempt any forward motion.
- Step 2: Notice your body position. For most people, the legs will soon begin to sink, leaving the swimmer in an "uphill" floating position.
- Step 3: To begin correcting this disadvantageous floating position, lower your chin, so you are looking at the bottom of the pool, not forward. For many people, this simple action will have a positive effect on their float, including raising their sinking legs a bit.
- Step 4: Now focus on your spine. Make it as straight as possible by contracting your abdominal muscles and pulling your bellybutton in. Learning to achieve and maintain a straight spine through core tension is an important skill that can be applied to all strokes.
- Step 5: While holding your core stable, lean forward on your chest. Doing so should allow your hips and legs to rise toward the surface of the water. This is the desirable "downhill" floating position upon which you can build a good freestyle.
- Step 6: Stand, breathe and again lay horizontally in the water, face down, this time with your arms extended over your head, hands leading. Look at the bottom of the pool, achieve a straight spine and stable core. Shift your weight forward and feel the "downhill" float.
FreeStyle : - Body Position Drills
Swim Drill - 2 - Log Roll
THE PURPOSE OF THIS DRILL
Maintaining the horizontal axis while rolling
Accessing power from your core
Getting comfortable floating "downhill" in a non-flat position
HOW TO DO THIS DRILL
Step 1: Float face down in the water, arms at your sides, head leading, without attempting any forward motion. Achieve a "downhill" float and position your head so you are looking at the bottom of the pool.
Step 2: Maintaining your core tension and head position, roll onto your right side by rotating your right hip and shoulder one quarter turn clockwise. Hold for 5 seconds.
Step 3: Maintaining your core tension and head position, roll onto your back by rotating your right hip and shoulder one quarter turn clockwise. Hold for 5 seconds.
Step 4: Maintaining your core tension and head position, roll onto your left side by rotating your right hip and shoulder one quarter turn clockwise. Hold for 5 seconds.
Step 5: Maintaining your core tension and head position, roll back onto your front by rotating your right hip and shoulder one quarter turn clockwise. Hold for 5 seconds.
Step 6: Stand, breathe, then repeat this drill rolling counter clockwise.
FreeStyle : - Body Position Drills
Swim Drill - 3 - Twelve Kick Switch Freestyle
THE PURPOSE OF THIS DRILL
Maintaining a "downhill" float while moving
Beginning to feel leverage from the core
Identifying the longest freestyle position
HOW TO DO THIS DRILL
Step 1: Float on your side in the water, arm towards the surface at your side, the arm closest to the bottom of the pool extended over your head. Engage core tension to achieve the "downhill" float.
Step 2: Begin a gentle but continuous flutter kick, which should also be directed side to side, rather than up and down.
Step 3: If you are properly aligned, your face will be mostly submerged. To breathe, maintain a stable head position and roll towards your back, breathe, then roll back to your original side position. Create a regular breathing interval.
Step 4: Kick twelve times (each leg equals one kick).
Step 5: Just as you finish the last kick, bring the side laying arm over the water to the front, and the forward reaching arm through the water to your side. At the same time, switch to the opposite side of your body to float.
Step 6: Do twelve more kicks in this position. Repeat the switch with your arms and floating side. Continue to kick twelve times then switch to the far end of the pool.
