Swimming Exercises: Drills, Stroke Rate, and Deadlift for Swimmers
Swimming Exercises
TheMagic5 Swimming Blog

Swimming Exercises: Drills, Stroke Rate, and Deadlift for Swimmers

Swimming Tips by Dan Daly

DALY Tip 1:  Drills: 

Drills are a great way to break technique and weaknesses down into their component parts and build them back. 

Single arm drill in the water and dryland training using cords help narrow down your training focus. 

Side front side kick and similar core stability exercises help to develop a long stable streamline through rotation.

What's your favorite drill?

 

DALY Tip 2: 

Speed is a product of #1 stroke rate x #2 distance per stroke.

If you want to get and go faster, you have to increase one or both. The fastest open water swimmers and triathletes race at stroke rates of 70-90 strokes per minutes (SPM) with training rates everything in between, depending on distance and intensity. You can easily determine and train for specific stroke rates by counting strokes taken for :30-:60 efforts, using a watch that records similar metrics, or an audible tempo trainer that can be programmed at a fixed rate.

Tempo and distance per stroke drills are great ways to prepare you for racing with a propulsive and higher stroke.

Additionally, here are a few dryland drills using similar patterns, with varying rates of speed, force production, and rep counts.

 

 

DALY Tip 3:  Improve your Reach

Cover more distance per stroke by reaching, rotating, and gliding.

Improve your over head mobility, strength, and power with drills that stretch, strengthen and empower those positions.

 

 

DALY Tip 4:  Deadlift common Cues and Mistakes

Hinging is a fundamental pattern in every dryland program, and your hips are the powerhouse of both a firm pull and kick in the water. Here are some simple cues and common mistakes to look out for in the deadlift.

You can fInd the whole IG TV here:

 

DALY Tip 4:  Underwater Freestyle Drill:

Long Dog - This underwater drill is a fun play on doggy paddle for improving streamline, entry and extension. The resistance of the water amplifies each phase of the stroke, exposing any technique flaws to help you find the most efficient path forward. What's one of your favorite drills?

 

 

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Frequently asked questions

What are the four swimming strokes?

The four main competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. Each uses different body positions, breathing patterns, kicks, and arm movements.The four main competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. Each uses different body positions, breathing patterns, kicks, and arm movements.

AsWhich swimming stroke is the fastest?

Freestyle is the fastest competitive swimming stroke thanks to its streamlined body position, continuous arm movements, and efficient flutter kick. It is the preferred stroke for most sprint and distance events.

Which swimming stroke burns the most calories?

Butterfly generally burns the most calories because it requires continuous full-body movement, a powerful dolphin kick, and a high level of muscular effort throughout the swim.

Which swimming stroke is easiest to learn?

Many beginners start with breaststroke because its slower pace and natural breathing pattern make it easier to learn. Freestyle is also commonly introduced early since it forms the foundation for many swim training programs.

Why should I learn all four swimming strokes?

Learning multiple strokes improves overall swimming technique, develops different muscle groups, enhances coordination, and creates more balanced workouts. It also helps swimmers become more adaptable and confident in different swimming environments.

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