3 Olympic Freestyle Drills That Fine-Tune Technique & Maximize Connection 🏊♀️
As a lifelong student of movement and performance—both in the gym and in the water—I've come to appreciate how elite athletes don't just work harder; they work smarter. One place this principle rings especially true is in freestyle swimming drills used by Olympic swimmers. These technical exercises aren't flashy, but they're impactful. And while they're not recommended for beginners, they can be game-changers for experienced or competitive swimmers looking to refine their stroke mechanics.
Let's dive into three elite drills that focus on building better rotation, connection, and catch position—and why they work.
1️⃣ Single Arm Freestyle (With One Arm By The Side)
This isn't your usual one-arm swim drill. In this Olympic-level variation, one arm remains at your side while the other performs a full freestyle stroke. Here's where it gets interesting: it demands full-body rotation to maintain balance and propulsion—skills often underdeveloped in intermediate swimmers.
Why it works:
- It forces you to rotate to both sides, something many swimmers neglect by favoring their dominant side.
- Establishes a better connection between the catch and the opposite hip—a key factor in grounded, efficient propulsion.
- Using fins is recommended to help maintain rhythm and body position.
Personal tip: I was amazed the first time I included this in my own swim progression. Not only did it improve my core activation, but I started feeling more "anchored" during the pull phase of my stroke. That connection made all the difference on race day.
2️⃣ Long Dog Paddle (aka Underwater Recovery Freestyle)
The second drill rewires your perception of timing and hand path. By stretching forward underwater into your catch while dragging the opposite arm back slowly to the hip (instead of traditional overwater recovery), the focus shifts to fluidity and body connection.
Why it works:
- Promotes front quadrant swimming, where the stroke is slower in the front (for control) and faster in the back (for power).
- Enhances feel for the water—a phrase elite swimmers live and breathe by.
- Reinforces the ideal skinny "S" pull pattern, which helps align the hand path with your natural anatomy and body roll.
Analogy: Think of this drill like drawing the outline of your frame underwater—tracing your body's line to stay "inside the envelope" of optimal mechanics and reduce drag.
3️⃣ Sculling (and Variations)
Sculling isn't glamorous, but it's where technique is won or lost. Whether it's front skull, mid-point skull, or top-to-bottom skull, sculling drills target your catch phase and pressure sensitivity. These drills are often used by elite swimmers to make minor tweaks that produce major mechanical dividends.
Why it works:
- Improves awareness of hand and forearm pressure, which is where most propulsion is created.
- Enhances micro-adjustments in wrist and elbow positioning to fine-tune the first ¼ of your stroke.
- Helps you find and reinforce that initial anchor phase—the point right after entry where you "grip" the water.
Caution: Sculling teaches patience. It's easy to quit too soon because it doesn't feel fast. But trust me—when you master the pressure phase, you'll swim further with less effort.
🎯 Who These Drills Are For
Let's set expectations clearly. These drills are not ideal for brand-new swimmers. If you're just starting out, focus on foundational drills like side kick, front float, and basic freestyle with kickboard control. Don't reach for power when you haven't yet built your positioning.
But if you already have a baseline, you're swimming consistently, and you've plateaued? These drills can provide next-level refinements by correcting subtleties that a stopwatch cannot teach.
"Details make perfection, and perfection is not a detail." – Leonardo da Vinci
Bonus Tip:
Start with these drills as part of your warm-up or technique block and track how long you can maintain form before fatigue disrupts it. That breakpoint is feedback—and that's where the gains begin.
🔁 Final Thoughts: Not All Progress Is Speed
In triathlon or any endurance sport, it's easy to obsess over splits, rankings, and speed metrics. But better swimming isn't always faster—it's about efficiency, connection, and minimized energy loss. These drills build those virtues—one lap, one pull, and one connected catch at a time.
You don't have to swim like an Olympian to take inspiration from how they train. Use the drills that fit your level, study the results, and then fall in love with the process.
After all, the best swimmers aren't the ones trying to win every session. They're the ones who master the mundane, polish the fundamentals, and design their success with purpose.
🔑 Key Takeaways
- 🏊♂️ Single arm freestyle enhances rotation and side balance, especially with fins for stability.
- 🔄 Body rotation improves grounded connection and power production in freestyle.
- 🤏 Long dog paddle develops underwater timing, hand coordination, and path awareness.
- ✍️ Sculling drills improve tactile feel and precise pressure during the catch phase.
- 🌐 These are advanced drills, most useful for elite and competitive swimmers aiming for technical refinement.
