This drill allows you to slow down your recovery and practice a high elbow recovery. It also brings your arm in the right position for a clean hand entry. For the zipper drill, you start swimming a regular freestyle but during the first part of the recovery, your hand stays close to the body, as if zipping yourself up at the side of your body. 

How to do it 

• When your hand exists the water, drag your thumb along your hip and side until you reach your shoulder


• Pause slightly at your shoulder and continue with a clean hand entry


• Repeat with the other arm


• Maintain a strong kick during the pause and breathe to the side

Focus points 

• Rotate your body when performing the recovery 


• Execute this drill slowly and controlled


• Keep your core tight and your kick steady

Coach tip

Core tension and body control are crucial in this drill, so continued practice is desirable. Always alternate drills with swimming regular freestyle for the best results.