Here’s a drill that might make your coach really, really, REALLY upset. It could even get you thrown out of practice, so you might want to do this drill on your own or let Coach know what you’re doing.

Most swimmers spend too much time diving WAY DOWN and then climbing WAY UP when they swim butterfly. Low Fly helps you stay in the speed zone � staying nice and low as your breathe and sweep your arms over the surface, and staying shallow as you glide and kick.

Below is a clip of a letter I got from an old friend and student about his son. I won’t name any names, but this young man (the son) just missed being selected for the county championships. To make sure this doesn’t happen again, I’m going to honor the request of the father (JOE), and release a part of our upcoming video on starts and turns.

Just about every swim coach advises swimmers to rotate their shoulders out of the water during backstroke. This, in combination with a deep catch, will give you a more effective backstroke. How can you isolate and practice this movement? The Shoulder Pop.

The FAST Tuck

In order to learn the fastest turns possible for butterfly and breaststroke, you’re going to have to learn how to spin your body as quickly as possible. This is not just any spin either, it’s a spin towards your back.

No-Hands Slinky is a short-axis (SA) drill that teaches you to use your core body � chest and hips � to move down the pool. In breaststroke and butterfly (the short-axis strokes), you�ll move more efficiently if you learn to use your core body, rather than your arms and legs, for propulsion.

If you�ve ever visited your local pool during open swim, you�ll see a lot of normally calm, well-mannered people thrashing and crashing their way from one side of the pool to the other. They don�t intend to look so aggressive and physical, it�s just that they�re doing what feels instinctual.