This week at swimgym KICK & PULL

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.

In freestyle, the (flutter)kick can add up to 10% to your speed when you’re swimming at a hard pace. That is if your kick is efficient and well trained. So why is it important to train your kick on a regular basis if it adds so little to your swimming speed, especially when you’re ...

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Skills & drills Mid Scull

Sculling increases the feel for water during the pull-through. It requires a lot of practice, but it is a key drill to let you feel the water while swimming. For the mid scull you move your forearms in and out while keeping your elbows in line with your shoulders. 

How to do it 

  • Start on your stomach, facing down

  • Your upper arms and elbows are in line with your shoulders, forming the letter T

  • Move your forearms by bending your elbows, pushing water in AND out with your palms

  • Move in a steady pace to create propulsion and go forward slowly

  • Lift up your head to breath if you are not using a snorkel

Focus points 

  • Keep your upper arms still while moving your forearms ONLY from your elbows in a 90-degree angle

  • Keep your elbows in front of your shoulders, just below the surface and point your fingertips straight towards the bottom of the pool

  • Maintain a straight body position in the water, relaxing the shoulders

  • Don’t move too slow, keep a steady pace in order to create propulsion

  • Use a pullbuoy or your kick to keep your feet up

Coach tip

When practicing sculling, remember that it is never about speed. It’s all about feeling the water and creating propulsion. Alternate sculling with swimming freestyle pull. After doing this drill more often, you should be able to feel the water better and have a better propulsion in your freestyle pull.


snorkel, pull buoy


Isolating your pull and kick makes focussing on your technique easier while strengthening your muscles at the same time. When using a pull buoy, make sure to engage your core with every pull and point your toes to stay streamlined. Breathing bilaterally is easier when swimming freestyle-pull, try it!

More coach tips?

coach tips
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Kicking hard without going anywhere, can’t speed up or get tired after just one lap? You are probably making one (or all) of these common kicking mistakes. 

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