Warm up
10 minutes swim different strokes
Skills & drills Front Scull

By doing this drill you will increase your feel for the water during the catch phase of your pull through and make your stroke more efficient. To start the front scull, lay face down in the water with both arms in front of you. Point your finger tips slightly down and move your hands in and out by bending your elbows. 

How to do it 

  • Start on your stomach with both arms shoulder width in front of you, facing down 

  • Move you’re your hands in and out by only bending the elbow, not your upper arms

  • Palms go out and in, catching the water continuously and creating propulsion 

  • Using a steady tempo, you will feel pressure on your palms and forearms 

Focus points

  • Point your finger tips downwards slightly while sculling. This makes you go forward

  • Keep your shoulders and upper arms completely still, only bend from the elbow

  • Keep your wrists stretched, hands open and fingers together

  • Maintain body position by facing down towards the bottom of the pool

  • Don’t move too slow – keep up a good pace 

Coach tip 

Take time to practice sculling drills, find a way to increase tempo without losing the elbow bend and relaxed body position. When repeating this drill several times, you will notice an increased feel for the water and be more aware of your catch. Your freestyle will become more efficient and you will eventually swim faster.



snorkel, pull buoy
Coach tips


Medley is a great tool for strength interval training. The different strokes require different strengths and breathing patterns, so don't swim too fast on the first round and save some for later. Endurance swimmers should take a shorter break after one round.

More coach tips?

coach tips
Pre set 4 ROUNDS distance: 800
stroke pace rest
2 x 50M Drill Easy 20s
as: 25 drill (see video) + 25 freestyle pull
2 x 50M Individual medley Easy 20s
as: 25 IM (see instruction) + 25 recovery
rest after round: 0s

Instructions Round 1 = butterfly, Round 2 = backstroke, Round 3 = breaststroke, Round 4 = freestyle. Use fins if needed!

Equipment Snorkel and pull buoy

Main set 4 ROUNDS distance: 1200
stroke pace rest
1 x 200M Freestyle Easy 20s
1 x 100M Individual medley Steady 20s
Use fins if needed.
rest after round: 60s

Instructions When using fins, swim breaststroke with a butterfly kick.

Equipment None