This week at swimgym CONDITIONING

Every week we provide you with new training goals, coach tips and a skill video to make you a better and faster swimmer. Watch the weekly video and read the SwimGym blog.

Swim fitness drops off dramatically when we are not swimming. How much? Between 4 and 25%. So, getting back in the pool after an extended absence is going to be tough. Ouch. Soften the blow a bit with our top tips. 

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Skills & drills Fingertip Drag

This drill forces you to rotate and keep a high elbow during the recovery phase of your stroke. During the fingertip drag you swim a regular freestyle but you drag the tips of your fingers through the water. This drill helps you relax your forearms and hands during the recovery phase. 

How to do it 

  • Swim freestyle at an easy pace

  • As soon as your hand exits the water, rotate in and drive the elbow up first 

  • Drag your fingertips lightly through the water, along the side of your body

  • Let your elbow lead the way and drag all the way to the front of your stroke

  • Enter the water smoothly and repeat this with your other arm  

Focus points 

  • Let your forearm be as relaxed as possible, let the elbow drive your hand forward

  • Feel the water with the tips of your fingers, without causing too much drag

  • Balanced body in the water and maintain a strong kick while performing this drill

Coach tip 

This drill incorporates good body rotation, high elbow recovery and a relaxed forearm which makes your freestyle much smoother. You can easily practice this drill during an easy endurance set. You’ll be working both your technique and your stamina at the same time.





Start your workout with some stretching! Stretching before any workout increases your flexibility, helps you control your muscle strength and increases your blood circulation to get you warmed up and ready to go. We suggest doing a light stretch before your workout and a more extensive stretch afterwards.

More coach tips?

coach tips
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It's not enough you know, just swimming up and down the pool mindlessly and thinking this is going to make you a better and faster swimmer. Because the bad news is, it's not. There is a big difference between just swimming a certain number of laps, or following a workout with swim sets. Here are the reasons why counting laps isn’t the smartest way to use your swimming time and why you should commit to swim sets instead.

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