The 5 Best Swim Drills for Beginner Swimmers
Swimming can feel frustrating when you first start. Many beginner swimmers and triathletes feel exhausted after only a few lengths, even when they are fit in other sports. The reason is usually technique rather than fitness.
Swim drills are one of the fastest ways to improve efficiency, confidence, and control in the water. At Frederick Webb Triathlon, beginner swimmers use structured drills to build strong fundamentals that transfer directly into faster and easier swimming.
The goal is not to swim harder — it is to swim better.
Here are five of the best swim drills every beginner swimmer should learn.
1. Catch-Up Drill
The catch-up drill is one of the best drills for improving body position and stroke timing.
How It Works
Instead of continuous freestyle strokes, one arm remains extended in front until the other arm “catches up.”
This slows the stroke down and encourages better control.
Benefits
Improves stroke timing
Encourages longer reach
Builds balance in the water
Prevents rushed swimming
Improves front-end glide
Coaching Tip
Avoid pausing completely at the front. Keep the movement smooth and controlled.
This drill is especially useful for swimmers who feel rushed or chaotic during freestyle.
2. Side Kick Drill
Balance and rotation are essential in freestyle swimming, and the side kick drill develops both.
How It Works
Kick on one side with one arm extended forward and the lower arm resting by your side. Rotate your head to breathe while maintaining body alignment.
Benefits
Improves body rotation
Builds balance
Develops breathing confidence
Strengthens kicking rhythm
Improves streamlined position
Coaching Tip
Keep one goggle in the water while breathing to avoid lifting the head too high.
This drill is excellent for triathletes struggling with breathing control.
3. Fingertip Drag Drill
Many beginner swimmers recover their arms too wide or with excessive tension. The fingertip drag drill improves recovery mechanics.
How It Works
During recovery, lightly drag your fingertips across the water surface before re-entering.
Benefits
Encourages high elbows
Reduces shoulder tension
Improves recovery path
Promotes smoother stroke mechanics
Builds relaxed swimming rhythm
Coaching Tip
Focus on relaxed shoulders rather than forcing exaggerated movements.
Efficient swimmers look relaxed because unnecessary tension has been removed.
4. Single Arm Freestyle Drill
This drill isolates one arm at a time to improve coordination and catch mechanics.
How It Works
Swim freestyle using only one arm while the other stays extended in front or resting by your side.
Benefits
Improves catch awareness
Develops stronger pull mechanics
Enhances body rotation
Improves breathing timing
Builds coordination
Coaching Tip
Use fins if needed to help maintain momentum and balance.
This drill quickly exposes technical weaknesses and improves feel for the water.
5. 6-1-6 Drill
The 6-1-6 drill combines kicking, rotation, and freestyle timing into one movement.
How It Works
Kick six times on one side, take one freestyle stroke, then rotate and kick six times on the opposite side.
Benefits
Improves timing and rhythm
Builds rotational control
Encourages balance
Develops breathing confidence
Improves stroke connection
Coaching Tip
Stay patient during the kicking phase and focus on maintaining body alignment.
This is one of the best drills for beginner triathletes transitioning into smoother freestyle swimming.
Why Drills Matter for Triathletes
Triathlon swimming is not just about fitness. Good technique saves huge amounts of energy across longer distances.
Effective swim drills help athletes:
Reduce drag
Improve breathing efficiency
Build open water confidence
Swim faster with less effort
Reduce panic during races
Develop consistency
At Frederick Webb Triathlon, swim coaching focuses heavily on technical development because technique improvements often produce larger gains than fitness alone.
How Often Should You Practise Drills?
Beginner swimmers should include drills in almost every session.
A simple structure could include:
Warm-up
10-20 minutes of drills
Main swim set
Cool down
Repeating drills consistently helps reinforce movement patterns over time.
Do not rush through them. Quality matters far more than speed.
Common Beginner Swim Mistakes
Trying to Swim Too Hard
Most beginners fight the water rather than learning to move through it smoothly.
Skipping Technique Work
Swimming endless lengths with poor technique reinforces bad habits.
Holding Breath
Exhaling underwater is essential for relaxed breathing.
Poor Consistency
Swimming once every two weeks makes improvement difficult.
Comparing Yourself to Experienced Swimmers
Swimming technique takes time and repetition to develop.
The Value of Swim Coaching
Having experienced coaching can dramatically speed up progress. Many technical mistakes are difficult to feel without external feedback.
Frederick Webb Triathlon provides structured swim coaching for beginner and intermediate triathletes, helping athletes improve confidence, efficiency, and race performance in both pool and open water environments.
With proper coaching and consistent practice, swimming can become one of the most enjoyable and rewarding parts of triathlon training.
Final Thoughts
The best swim drills simplify swimming and help you build efficient movement patterns step by step.
You do not need perfect fitness to become a better swimmer. You need consistency, patience, and good technical habits.
These five drills provide an excellent foundation for beginner swimmers and triathletes looking to improve confidence, efficiency, and speed in the water.
Over time, small technical improvements lead to massive performance gains — not just in the swim, but across your entire triathlon race.