Presumably whilst doing this exercise the leg movement remains the same – or do they stay still?
The 6-1-6 swim drill is one of the most effective freestyle drills for improving balance, body position, stroke timing, and breathing control. Whether you're a beginner learning proper freestyle swimming or an experienced swimmer refining your freestyle stroke, this drill helps build a smoother, more efficient technique.
Rather than swimming continuous laps, the 6-1-6 swim drill isolates key movements so you can focus on body alignment, rotation, and breathing rhythm. In this guide, you'll learn how to perform the drill correctly, avoid common mistakes, and incorporate it into your swim training.
The 6-1-6 swim drill is one of the most popular swimming drills for developing a more efficient freestyle stroke. Its name describes the movement pattern:
The brief pause on each side allows swimmers to focus on balance, body alignment, and maintaining a streamlined position before transitioning into the next stroke.
The 6-1-6 swim drill develops several important freestyle skills that improve overall swimming efficiency.
Holding six kicks on each side teaches you to stay balanced in the water while maintaining a streamlined position that reduces drag.
The controlled transition between each side promotes smoother arm recovery, a more efficient freestyle stroke, and improved swimming technique.
The drill reinforces proper hip rotation and shoulder rotation, helping swimmers generate more power while reducing unnecessary effort.
Spending several kicks on each side provides more time to establish a relaxed breathing rhythm and improve breath control during freestyle swimming.
The drill is most effective when performed with proper swimming technique.
Avoid turning immediately after the sixth kick. A brief glide helps reinforce balance and body position.
Keep your extended arm fully stretched until it's time to rotate. Dropping it early reduces stability and disrupts your body alignment.
Generate your flutter kick from the hips while keeping the movement small and relaxed.
Looking forward causes your hips to sink. Maintain a neutral head position and rotate only when breathing.
Remember that the goal is better swimming technique, not speed. Performing the drill slowly helps improve swimming efficiency over time.
Keep these simple coaching cues in mind during your swim practice:
The 6-1-6 swim drill benefits swimmers of all experience levels. Beginners can improve balance, body position, and breathing, while fitness swimmers can reinforce efficient freestyle swimming mechanics during warm-ups. Competitive swimmers often use the drill to refine their freestyle stroke before more demanding swim sets.
The 6-1-6 swim drill works best as part of a structured swim training session. Begin with 4 × 25 yards or 4 × 50 yards, taking short breaks to focus on proper technique.
As you improve, gradually increase the distance or combine the drill with freestyle swimming to reinforce efficient movement patterns. Focus on smooth rotation, controlled breathing, and consistent body position rather than speed.
A comfortable pair of swim goggles helps you maintain clear vision while practicing the 6-1-6 swim drill. Swim fins can also help beginners improve body position and develop a more consistent flutter kick before progressing without extra assistance.
The 6-1-6 swim drill is just one of many swimming drills that can help improve your freestyle. Explore these additional resources from THEMAGIC5 to continue developing your skills.
Whether you're practicing freestyle drills or refining your freestyle stroke, combining consistent swim practice with quality equipment will help you continue improving in the water.
The 6-1-6 swim drill improves body position, balance, stroke timing, body alignment, breathing rhythm, and overall swimming efficiency while developing a stronger freestyle stroke.
Yes. The drill slows freestyle swimming down, making it easier to focus on body alignment, breathing, and proper swimming technique.
Including the 6-1-6 swim drill once or twice each week during your swim training is enough for most swimmers to reinforce good technique.
Swim fins are optional but can help beginners maintain body position and build confidence while learning the drill.
The drill improves balance, body position, hip rotation, shoulder rotation, freestyle stroke timing, breathing control, kick efficiency, and overall swimming technique.
The 6-1-6 swim drill is a simple yet highly effective way to improve freestyle swimming. By focusing on body position, body alignment, hip rotation, shoulder rotation, and breathing control, swimmers of all levels can build a smoother, more efficient freestyle stroke.
Whether you're learning freestyle for the first time or refining your technique for competition, adding the 6-1-6 swim drill to your regular swim training routine will help you become a stronger and more confident swimmer with every lap.
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