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Top 5 Reasons Why Triathletes Should Flip Turn

How to Flip Turn for Swimmers and Triathletes SSST_flipturn_600pw

Swimming can be daunting for many triathletes, so it may seem overwhelming and unnecessary to add more stress by asking them to add a flip turn into the mix. However, there are a number of reasons to consider learning this skill.

About the Swim Speed Series Drill Videos

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Check out this index of the Swim Speed Drill Videos.

Learn the Fastest Way to Swim: Try the First Two Weeks of Swim Speed Workouts FREE!

Swim Speed Workouts for Swimmers and Triathletes photo SSW

Now you can try the first two weeks of Swim Speed Workouts free.

The Top 10 Swim Speed Secrets (Excerpts, Tips, Tricks, Drills, and Workouts)

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We've checked the stats and these are YOUR Top 10 favorite Swim Speed stories, tips, excerpts, and drills from Sheila's books. Take a look: maybe you missed one!

Find a Swim Speed Coach

Sheila Taormina

Working one-on-one with a Swim Speed Secrets certified coach is an excellent way to enhance the skills and techniques in Sheila Taormina’s Swim Speed Series of books. Sheila Taormina is now certifying coaches across the country in her Swim Speed Secrets technique.

Praise for the Swim Speed Series

Swim Speed Series by Sheila Taormina

“There is no one in our sport more accomplished in swimming than Sheila Taormina. She needs no introduction, and she now shares her breakout plan for the fastest freestyle.” — Slowtwitch

USA Triathlon Offers CEUs for These 2015 Swim Speed Secrets Clinics

USA Triathlon has approved 8 of Sheila Taormina's 2015 Swim Speed Secrets clinics for Continuing Education Units (CEUs) for USA Triathlon coaches.

Sheila Taormina Announces 2015 Swim Speed Secrets Clinic Schedule

4-time Olympian, gold medalist, and ITU triathlon world champion Sheila Taormina has announced her 2015 freestyle swimming technique clinic schedule! Registration is now open. At each clinic, coach Taormina will work in groups and one-on-one with swimmers, masters swimmers, and triathletes to improve the power and propulsion they get with every stroke in the water.Read more »

Ariana Kukors’s Favorite Butterfly Drill: Vertical Dolphin Kick

Ariana Kukors demonstrates the Vertical Kick Drill from Swim Speed Strokes.

Ariana's favorite drill for training a powerful, fast butterfly kick is “vertical dolphin kicking.” Watch her demonstrate this drill in this video.

Stroke Data Shows You How to Become a Faster Swimmer

SSST How to Time Freestyle Swimming Stroke Rate Cadence Swim Speed Secrets

There is a valuable tool in swimming that lets you know if you are directing your energy the right way and holding water as you ratchet up the speed. It is called stroke data.

Aaron Peirsol’s Favorite Backstroke Drill: Scull and Pull

Aaron Peirsol is one of the elite swimmers whose technique is examined in Swim Speed Strokes.

One of Aaron Peirsol’s favorite drills is the “scull and pull,” which is designed to help a swimmer feel for the catch from the extended straight-arm entry. Watch him demonstrate this drill in this video.

The Curvilinear Path Is Not an Illusion

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The curvilinear path in elite swimming is not an illusion caused by body rotation or elbow flexion. It’s undeniably present in the world’s fastest swimmers.

Vladimir Morozov’s Straight-Arm Freestyle Swimming Technique Underwater Photographs

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Vladimir Morozov swims freestyle uses a straight-arm technique. See an underwater photo of his stroke from Swim Speed Strokes.

Peter Vanderkaay’s Favorite Freestyle Drill: Catch-Up

Swim Speed Strokes by Sheila Taormina

Watch Peter Vanderkaay demonstrate the Catch-Up Drill in this video based on Swim Speed Strokes.

Let’s Talk About the S Pull in Swimming

Elizabeth Beisel demonstrates the S Curve in freestyle swimming.

Because of the feedback we’ve gotten on Facebook, I will offer a short explanation of what I mean by “S-pull” and how all elite swimmers today show it in their stroke.

Why Do All Elite Swimmers Use a Curvilinear Stroke Pattern?

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After getting many comments about this post on Facebook, Sheila Taormina has written a response that more fully explains the S pull in swimming in this new post: Let's Talk About the S Pull in Swimming.

Laura Sogar’s Favorite Breaststroke Drill: Breast Arms, Flutter Kick

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Watch elite swimmer Laura Sogar demonstrate her favorite breaststroke drill in this video.

What is “feel for the water”? Sheila Taormina explains.

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The best swimmers in the world are masters at feeling the water. But what does that mean? Sheila Taormina explains.

Lift vs. Drag: Which Matters Most to Swimming Speed?

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Sheila Taormina explores the contributions that lift and drag make to the underwater pull in all four swimming strokes.

Roll Call! Who Are the Elite Swimmers Featured in Swim Speed Strokes?

Alright, let’s get something straight. Sheila Taormina has one heck of a Rolodex. Get to know the elite swimmers whose technique is examined in Swim Speed Strokes.

Which Arm Is Swimming Which Stroke? A Quiz for Swimmers and Triathletes

Swim Speed Strokes stroke quiz 800pw SSST

Can you tell which arm is swimming which stroke? Take this quiz!

The Swimming Equation: How to Think About Freestyle Swim Stroke Rate

A reader sent in a question recently about stroke rate. He noticed that his stroke rate had fallen after beginning the Swim Speed Workouts training program, resulting in fewer strokes per length.

How do you do a push-up in the water? Try a Press-Out Drill.

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The Press-Out Drill is an easy way to get in some quick upper body and core strength training in the middle of any swim workout. Watch Sheila Taormina demonstrate in this video.

Distance per Stroke vs. Swim Stroke Rate: How to Find Your Swimming Cadence

SSST How to Time Freestyle Swimming Stroke Rate Cadence Swim Speed Secrets

You need to know your swimming stroke rate. If you don't, there's a good chance you're leaving speed in the water.

How to Get Rid of Leg Cramps During Freestyle Swimming Kick Sets

Swim Speed Workouts: Proper Freestyle Kicking Technique

We sometimes get questions from swimmers about leg cramps during kick sets. What causes them? More importantly, how do you get rid of them? Sheila Taormina gives this advice for avoiding cramps during kick sets.

Freestyle Swimming Core Strength: Timing, Rhythm, and Momentum

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Your swimming tempo or stroke rate is as important as stroke count. A swimmer must strive to lower either of the two numbers without adversely affecting the over-all equation. Sheila discusses how timing can enable improvements in your swimming equation.

Freestyle Swimming Core Strength: Driving from the Hips

SSS Allison Schmidt hip

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive.

Swim Tubing Drills and the Freestyle Diagonal Phase

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In this video, Sheila demonstrates how to drill the diagonal phase using swim tubing.

No More Sloppy Off the Wall! How to Perfect Your Freestyle Streamline

Swim Speed Secrets underwater photos of Olympic swimmers

Even triathletes need to work on their streamline to improve their hydrodynamics but also to improve their upper arm and shoulder flexibility and mobility for a more effective reach phase of the stroke.

The Swimmer’s Secret Weapon: Tubing Drills

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Just as regular dryland strength training can turbocharge your swimming, spending just 3-5 minutes after every workout with effective swim tubing drills can make you rock-solid strong.

The Single Best Swimming Drill: The Freestyle One-Arm Drill

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Possibly the most valuable drill in any swimmer's regular practice is the freestyle one-arm drill. Watch Sheila Taormina demonstrate.

How to Do a Freestyle Swimming Sculling Drill

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The freestyle swimming sculling drill is a great drill to improve feel for the water and forearm strength.

Proper Freestyle Swimming Arm Extension vs. Gliding

Swim Speed Secrets straight-arm underwater pull

A reader on the Swim Speed Secrets Facebook page made a point recently, "I know there is a fine line between gliding and extension. Could you explain further?" Sheila obliges.

Gliding During Freestyle Swimming Makes Swimmers Slower

Swim Speed Secrets straight-arm underwater pull

A reader Larry has asked this insightful question: "If I am reading your book right, you seem to think the idea of streamlining is something that has somehow been misinterpreted by the masses." Sheila responds.

Ideal Off-Season Crosstraining: Become a Faster Swimmer

Elizabeth Beisel demonstrates the S Curve in freestyle swimming.

Consider swimming as your best crosstraining for triathlon, running, and cycling this fall and winter.

Stay Dry During Your Next Swim Workout with a Swim Tubing-Only Workout

Halo swim tubing

A reader on Facebook asked Sheila Taormina to write a tubing-only drill for use during a business trip.

When to Start Swim Speed Workouts

SSW Start Chart

When should you start the Swim Speed Workouts program? Check our handy Swim Speed Workouts Start Chart, provided as a courtesy to help you plan your next PR.

Timing the Finish in Serape Swimming

Which direction is the hip drive in serape swimming? Does the hip drive upward or forward? And when: before or after EVF (the catch)? Sheila answers.

When Does Freestyle Arm Extension Become Gliding?

Swim Speed Secrets straight-arm underwater pull

A Swim Speed reader asks, "How long is too long to hold your arm out in front?" When does arm extension become gliding? Sheila Taormina answers.

How to Find Your Swimming Cadence or Stroke Rate

SSST How to Time Freestyle Swimming Stroke Rate Cadence Swim Speed Secrets

You need to know your swimming stroke rate. If you don't, there's a good chance you're leaving speed in the water.

Swim Speed Workouts Week 9-3: “Time Flys”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 9-2: “Mixed Bag of Tricks”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 9-1: “Super Serape”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

TriEdge-Kestrel Women’s Triathlon Team “Loves” Swim Speed Workouts

TriEdge review Swim Speed Workouts

TriEdge.net reviewed Sheila Taormina's swim training program Swim Speed Workouts and, boy, were they thorough!

Science Proves that Technique Is the Most Important Factor in Fast Swimming

FASTER interior illustration swimming drag

The book FASTER: Demystifying the Science of Triathlon Speed by scientist and triathlete Jim Gourley confirms a fact we already know: technique is the most important part of fast swimming.

The Swim Speed Workouts Maintenance Program

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Keep your hard-earned swim fitness and tune your technique into tip-top shape with these workouts selected from the Swim Speed Workouts Program.

Swim Speed Workouts Week 8-3 (She-Ra): “Fly ‘Till You Die” or “Strength Training”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Serape Swimming: The Role of Core Strength in Freestyle Swimming Speed, Part II

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive. Here’s Part II of an overview of serape swimming.

Swim Speed Workouts Week 8-2: “Just Dive In and Press-Out”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their new swim speed earned over 16 weeks of the Swim Speed Workouts swim training program. Here’s what testers thought of the workout for week 8.

When “Training” Becomes “Straining,” It’s Time to Take a Break with a Swimming Recovery Week

When all you swim is long, slow distance, you don’t need time off to recover from swim workouts. But the Swim Speed Workouts program is more challenging, which means swimmers might have weeks when they should back off from swim training and let their bodies rest and recover.

Swim Speed Workouts Week 8-1: “Speed Mixer”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Hand Entry Drill Video

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The Hand-Entry Drill helps swimmers feel the water from the moment their hand enters the water. The Hand-Entry Drill also improves the high-elbow catch.

Serape Swimming: The Role of Core Strength in Freestyle Swimming Speed, Part I

In her book Swim Speed Workouts, 4-time Olympian Sheila Taormina describes a key concept for developing your fastest freestyle, the Serape Core Drive.

Swim Speed Workouts: Finish Drill Video #2

Swim Speed Workouts Finish Drill Video SSW

The Finish Drill trains the pitch and forward thrust of the finish phase of the underwater pull. Since this drill is done underwater, it also builds lung capacity.

Swim Speed Workouts Week 7-3: “She-Ra for Strength, or: All-Out Arm Fatigue”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 7-2: “Drilling for Success, or: Fatiguing with Purpose”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Recovery or Out-of-Water or Over Water Drill Video

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The recovery drill teaches swimmers how to properly lift their arms from the water after the finish. A good recovery helps load the muscles with tension for the serape core drive.

Swim Speed Workouts Week 7-1: “Serape Day”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: An Introduction to Swimming Butterfly

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For athletes going all the way with Swim Speed Workouts, Sheila introduces the basic motions of the butterfly swimming stroke.

Swim Speed Workouts Week 6-3 (She-Ra): “Almost Flying” or “Proud to Finish”

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The Swim Speed Workouts Test Team gives its feedback on Workout 6-3.

Swim Speed Workouts Week 6-2: “Diagonals” or “The Dirty Dozen”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 6-1: “Sprinter’s Delight”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Underwater Drill Video

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The Underwater Drill is simple: swim underwater one length of the pool. The goal of this drill is to improve feel for the water and build lung capacity.

How Should I Modify Swim Speed Workouts for Longer Yardage?

How to incorporate Swim Speed Workouts into Ironman® swim training.

Swim Speed Workouts Week 5-3 (She-Ra): “Recovery She-Ra”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 5-2: “Faster Fatigue”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 5-1: “Time Trial” or “Testing the Tension”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: 50 Free Press-Out Drill

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Press-Outs build the upper body, shoulder, and upper back muscle strength required for the high-elbow underwater stroke. You can think of them like push-ups for swimmers.

Swim Speed Workouts Week 4-3 (She-Ra): “24×50” or “A Little Cup of Pennies”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Finish Drill

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The Finish Drill helps swimmers focus on the last part of the underwater stroke, the finish phase. Sheila Taormina describes an ideal finish in her book Swim Speed Workouts.

Swim Speed Workouts Week 4-2: “Twist and Shout” or “Connecting the Swim”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Streamline Kick on Back Drill Video

Swim Speed Workouts Streamline Kick on Back Drill Video SSW

The Streamline Kick on Back is three drills in one. You'll get immediate feedback on the streamline of your body. You'll build your core muscles. And you'll strengthen your kick.

Swim Speed Workouts Week 4-1: “A Hard Day in the Pool”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Dog-Paddle Drill Video

Swim Speed Workouts Dog Paddle Drill Video SSW

The Dog Paddle Drill strengthens your core and upper body while also improving some aspects of streamline and feel for the water. It also looks kind of hilarious.

Swim Speed Workouts: Serape Kicking Drill Video

Swim Speed Workouts Serape Kicking Drill Video SSW

In this video, David Morgan demonstrates the proper positioning for the Serape Kicking Drill.

Swim Speed Workouts: Standing Scull Drill or Tornado Drill with Peter Vanderkaay

Swim Speed Workouts Standing Scull or Tornado Drill Video SSW

Finally, watch Olympic swimmer and multiple medalist Peter Vanderkaay demonstrate his own tornado.

Swim Speed Workouts Week 3-3 (She-Ra): “Grind It Out” or “TGIF”

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The Swim Speed Workouts Test Team gives its feedback on Workout 3-3.

Swim Speed Workouts: Freestyle Flutter Kick Drill Video

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This video is a simple demonstration of good freestyle flutter kicking technique using a kickboard. If you are prone to cramping during kick sets, take a look at this video and at these tips from Sheila Taormina on how to avoid kick set cramping.

Swim Speed Workouts Week 3-2: “You Learn to Swim at the END of Practice” or “Strength Builder”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts: Tarzan Drill with Peter Vanderkaay

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The Tarzan Drill has been a mainstay in swim programs around the world for decades because it builds upper body strength, stroke power, a faster turnover, and core muscles.

Swim Speed Workouts Week 3-1: “Grabbing Water” or “Swimmer’s Best Friend”

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The Swim Speed Workouts Test Team gives its feedback on Workout 3-1.

Swim Speed Workouts Week 2-3 (She-Ra): “Flying to a New High” or “Sleep Good Tonight”

Swim Speed Workouts Test Team logo

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Swim Speed Workouts Week 2-2: “Transcendent Descents”

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The Swim Speed Workouts Test Team gives its feedback on Workout 2-2.

How to Fix Leg Cramps During Swimming Kick Sets

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Swim Speed Workouts Test Team member Chad L. wrote in last week after a long freestyle kick set to ask swim coach and 4-time Olympian Sheila Taormina what he could do to stop getting leg cramps. Sheila gave this advice for avoiding cramps during kick sets.

Swim Speed Workouts Week 2-1: “Nowhere to Hide” or “Hardcore-CORE!”

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The Swim Speed Workouts Test Team gives its feedback on Workout 2-1.

Swim Speed Workouts Week 1-3: “Tarzanmania!”, “Welcome to Camp”, or “Mind Over Matter”

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The Swim Speed Workouts Test Team gives its feedback on Workout 1-3.

How to PR During Your Cool Down

Swim Speed Workouts Test Team logo

One of the members of the Swim Speed Workouts Test Team sets a new PR -- during her cooldown to today's workout.

Swim Speed Workouts Week 1-2: “One-Arm Sam” or “Finding the Inner Shark”

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The Swim Speed Workouts Test Team gives its feedback on Workout 1-2.

Swim Speed Workouts Week 1-1: “Wake-Up Call”

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The Swim Speed Workouts Test Team gives its feedback on Workout 1-1, the very first workout of the program.

Meet the Swim Speed Workouts Test Team!

Swim Speed Workouts Test Team logo

Meet the Swim Speed Workouts Test Team

Sheila Taormina Announces Swim Clinic Schedule for Winter and Spring

Sheila Taormina

Sheila Taormina is a 4-time Olympian, gold medalist, ITU triathlon world champion, and internationally recognized swimming coach. Her two books reveal the world's fastest freestyle swimming technique and offer the waterproof workouts and drills to develop the technique and fitness for your fastest freestyle.

Racing with the Legends

In this video, Sheila Taormina, 4-time Olympian, gold medalist, triathlon world champion, and triathlon hall of famer, talks about racing Michellie Jones, Joanna Zeiger, Leanda Cave, Barb Lindquist, Emma Snowsill, Laura Bennett and how they raised the level of competition in women's triathlon.

Paddles and Pull Buoys: Useful Swimming Tools or Crutches?

Should swimmers use pull buoys and swim paddles? Are swim paddles and pull buoys useful swimming tools for faster swim speed?

How to Start Swimming with a High-Elbow Catch

SSS freestyle catch

A reader asks, "What's the starting position for my shoulder, upper arm, and elbow to set the high-elbow catch?" Sheila Taormina explains.

Selling Your House for Your Sport

When Sheila Taormina decided to try to make history by qualifying for the Olympics in a third sport, she -- like many Olympians -- had to make big sacrifices to follow her dream.

5 Great Sports that Go Great Together

What's up with the Olympic sport of modern pentathlon?

Sculling: The Most Important Drill for Developing Your Feel for the Water

Swim Speed Secrets underwater vortices

Sculling is the most important drill for swimmers.

What It’s Like to Win an Olympic Gold Medal

Sheila Taormina Olympic gold medalist 200m free relay

What is it like to win an Olympic gold medal?

How a Tornado Can Help You Develop a Better Feel for the Water

Swim Speed Workouts Standing Scull or Tornado Drill Video SSW

The Tornado Drill can help you develop a better feel for the water.

Racing Triathlon Worlds and the Olympics in the Same Year

Sheila Taormina talks about preparing for two career-making races in one season.

Why an Olympic Swimmer Took Up Triathlon

Why did Sheila Taormina become a triathlete?

The Swimming Equation: Why Gliding Makes Swimmers Slower

Swim Speed Secrets straight-arm underwater pull

Gliding makes you a slower swimmer. See why in this post on the Swimming Equation.

On Dara Torres and Competing at Four Olympic Games

Sheila Taormina talks about her former teammate, 12-time Olympic medalist Dara Torres, and what it's like to have competed in four Olympic Games.

Qualifying for the Olympic Triathlon Team

Sheila Taormina Olympic gold medalist 200m free relay

In this interview, Sheila talks about her approach to qualifying for the U.S. Olympic triathlon team.

How Swim Tubing Can Make You a Faster Swimmer

Halo swim tubing

Sheila demonstrates how to use Halo swim tubing in this video below.

How to Shoot Great Underwater Swimming Photos

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Professional photographer Daniel J. Smith offers his tips for shooting great underwater swimming technique photos.

Sponsored by Detroit

Sheila talks about how she worked outside the Olympic system to qualify for the Olympic Games.

Anyone Can Develop a Feel for the Water

Sheila talks about how anyone can develop feel for the water.

Warrior Games: Sheila Taormina on What It’s Like to Coach Marines

In this video, Shiela talks about the rewards of working with American veterans.

Praise for Swim Speed Secrets

Swim Speed Secrets book cover

Here's what elite swimmers and their coaches have said about Sheila Taormina's book Swim Speed Secrets.

Swim Speed Secrets Drill: Swim Tubing

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The swimmer's secret weapon is Swim Tubing Drills because they build the proper technique and strength simultaneously. Try this functional strength exercise and you'll find new strength for the underwater pull.

Swim Speed Secrets: Recovery Drill

Swim Speed Secrets Recovery Drill Video SSS

The recovery drill teaches swimmers how to properly lift their arms from the water after the finish.

Swim Speed Secrets: Streamline Drill

Swim Speed Secrets Streamline Drill Video SSS

Learn how to properly streamline underwater and you can improve your hydrodynamics and also improve your upper arm and shoulder flexibility and mobility for a more effective reach phase of the stroke.

Swim Speed Secrets Drill: Halo Bench Tubing Drills

Swim Speed Secrets Halo Tubing and Halo Bench Drill Video

Sheila demonstrates how to use Halo swim tubing on a Halo bench in this video below.

Swim Speed Secrets: Press-Out Drill

Swim Speed Secrets Press-Out Drill Video SSS

Sheila Taormina's favorite swimming drill is the Press-Out Drill because it builds crazy strength for the underwater pull.

Swim Speed Secrets Drill: Catch-Up Drill

Swim Speed Secrets Catch-Up Drill Video SSS

Swim Speed Secrets Drill: Catch-Up Drill

Swim Speed Secrets Drill: One-Arm Pull with Kickboard

Swim Speed Secrets One-Arm Pull with Kickboard Drill Video SSS

The One-Arm Pull with Kickboard is a variation on the One-Arm Drill that some swimmers find easier. Swimming with one arm at a time immediately reveals uneven strokes.

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