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.
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.
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.
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.
Finally, watch Olympic swimmer and multiple medalist Peter Vanderkaay demonstrate his own tornado.
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.
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.
A reader asks, “What’s the starting position for my shoulder, upper arm, and elbow to set the high-elbow catch?” Sheila Taormina explains.
Sculling is the most important drill for swimmers.
Gliding makes you a slower swimmer. See why in this post on the Swimming Equation.
Sheila demonstrates how to use Halo swim tubing in this video below.
The recovery drill teaches swimmers how to properly lift their arms from the water after the finish.
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.
Sheila demonstrates how to use Halo swim tubing on a Halo bench in this video below.
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
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.