STRICTLY SWIMMING BLOG

Swimming Drills are the perfect way to measure and create a swimmer's progression. Whether you're a beginner looking to master the basics or a competitive swimmer striving for peak efficiency, drills are crucial for refining your technique. Swimming drills break down each stroke into specific components, offering an opportunity to focus on isolated aspects of your swimming mechanics, such as the kick, arm pull, or breathing. This targeted practice helps build muscle memory, refine form, and improve overall efficiency in the water.
 
However, it’s not uncommon to feel like drills can become monotonous over time. Repeating the same movement in small increments might feel like you're stuck in a loop, and the lack of immediate results can sometimes make you question their value. The challenge, then, is understanding why drills are essential and finding ways to make them more engaging to stay motivated during your training and lessons.
 
Why Are Swimming Drills Important?
 
1. Refining Technique
 
Swimming is a highly technical sport. Efficiency in the water comes from mastering the proper mechanics of each stroke, and drills offer a way to isolate different parts of those mechanics. By breaking down the swim strokes into smaller segments, such as focusing on the catch, the pull, or the recovery phase, drills allow swimmers to concentrate on improving specific areas without the complexity of doing the entire stroke all at once.
 
For example, during a freestyle stroke, the "catch" phase—where your hand enters the water, and grabs hold to propel you forward—is a critical moment for speed and efficiency. Without focusing on this phase in isolation through drills, it’s easy to miss areas for improvement, such as hand placement or elbow position.
 
Drills help swimmers refine their body position, arm movements, leg kicks, and breathing techniques, all of which are necessary for reducing drag and swimming more efficiently. A swimmer who routinely integrates drills into their training will find that their body adapts to the most efficient movements over time, allowing them to swim faster with less energy.
 
2. Muscle Memory Development  
 
Swimming drills reinforce the correct movements through repetition. With consistent practice, your body will naturally develop muscle memory, which means that your muscles will learn to perform the actions required for swimming more efficiently without conscious thought. This is crucial during races or long swims, where fatigue can make it harder to maintain perfect form. Muscle memory ensures that your body can maintain an effective technique, even when tired.
 
The more you practice a drill in your Strictly Swimming London lessons, the more ingrained the correct movement becomes. Over time, this will translate into better performance in the water. Whether you’re focusing on balance, streamlining, or specific elements of the stroke, repetition through drills is one of the most effective ways to internalize proper swimming mechanics.
 
3. Preventing Injury
 
Improper swimming technique can lead to injury, especially with repetitive motions over time. Swimmers are particularly susceptible to shoulder injuries, often due to overuse or poor mechanics during the arm pull in strokes like freestyle or butterfly. Drills that focus on proper form can help prevent such injuries by ensuring that swimmers are using the correct muscles and not placing undue strain on their joints.
 
For instance, drills that emphasize body rotation during freestyle not only improve efficiency but also reduce the likelihood of shoulder impingement by promoting a more natural, fluid motion. Similarly, drills focused on kicking can strengthen the core and leg muscles, which play a crucial role in maintaining balance and reducing strain on the upper body.
 
4. Enhancing Focus
 
Swimming can be a mentally challenging sport, requiring intense focus on technique while also managing breathing, pacing, and endurance. Drills offer a way to break down these mental tasks into smaller, more manageable parts, allowing swimmers to concentrate on one element of their technique at a time. This focused attention helps improve mental discipline, which is crucial for swimmers who want to excel in the sport.
 
For instance, a swimmer might use a "catch-up" drill in freestyle, where one hand stays extended in front while the other completes the stroke. This forces the swimmer to focus on the mechanics of each arm pull, helping them develop better timing and coordination.
 
5. Building Endurance and Strength  
 
Some swimming drills are designed to build endurance and strength, particularly when they incorporate equipment like kickboards, pull buoys, or fins. Kicking drills, for example, are a great way to strengthen the core and leg muscles, which are essential for maintaining balance and propulsion in the water. Pull drills, which isolate the arm movement by using a pull buoy to float the legs, help build upper-body strength.
 
Fins can also be used to add resistance during drills, helping swimmers develop more powerful kicks. Conversely, they can be used to assist weaker swimmers in achieving the correct body position and motion, helping them build confidence and endurance while gradually improving their technique.
 
How to Make Drills More Engaging
 
Despite their importance, swimming drills can sometimes feel repetitive or boring, especially when progress seems slow. However, there are several ways to keep drills interesting and enjoyable while still reaping the benefits of focused practice.
 
1. Add Variety
 
One of the easiest ways to make drills more interesting is to add variety during your training and lessons. While consistency is key to improvement, doing the same drills over and over can lead to boredom. To keep things fresh, alternate between different types of drills that target the same skill. For example, if you’re working on your freestyle stroke, switch between catch-up drills, fingertip drag drills, and one-arm drills.
 
You can also incorporate drills for different strokes into your routine. Even if you’re a freestyle swimmer, practicing drills for butterfly, backstroke, or breaststroke can provide variety and help improve your overall feel for the water.
 
2. Incorporate Equipment*
 
Adding equipment to your drills can make them more challenging and fun. Fins, for example, can help swimmers practice their kick with more power and speed, while paddles can increase resistance during pull drills, helping to build strength. Similarly, using a snorkel can help swimmers focus on their stroke technique without having to worry about turning their head to breathe.
 
Pull buoys, kickboards, and resistance bands can also be used to target specific areas of the body, making drills more engaging and allowing swimmers to mix up their training routine. By experimenting with different pieces of equipment, swimmers can challenge themselves in new ways while still working on their technique.
 
3. Set Goals  
 
Setting small, achievable goals for each drill can help keep swimmers motivated and engaged. Instead of just going through the motions, try to focus on specific aspects of your technique during each drill. For example, during a freestyle catch-up drill, you might set a goal to keep your elbow high during the catch phase or to improve your body rotation.
 
By setting clear, measurable goals, you’ll be able to track your progress and see improvements over time, which can be incredibly motivating. Whether it’s improving your stroke efficiency, increasing your speed, or reducing your stroke count, having something to work toward can help keep drills interesting. You can ask your Strictly Swimming London coach to test you on your goals during your lessons.
 
4. Mix in Interval Training  
 
Another way to make drills more engaging is to incorporate interval training. Instead of swimming at a steady pace, try alternating between high-intensity efforts and rest periods. For example, you could do a set of 25-metre sprints with 15 seconds of rest in between or swim a 50-metre drill at an easy pace followed by a 50-metre sprint.
 
Interval training not only helps improve speed and endurance but also adds an element of challenge and excitement to your drills. By varying the intensity, you can keep your workouts dynamic and prevent boredom.
 
5. Incorporate Partner or Group Drills  
 
Swimming can sometimes feel like a solitary sport, but incorporating partner or group drills can make training more social and enjoyable. For example, you could do a relay-style drill where one swimmer completes a length of the pool while the other rests or try drafting off a partner to simulate race conditions.
 
Having a training partner can also add an element of competition, which can be motivating and fun. Whether you’re racing against each other or working together to complete a set, training with others can make drills more engaging and help push you to perform at your best.
 
6. Change Your Environment 
 
Sometimes, a change of scenery is all it takes to make drills more interesting. If you usually swim in a pool, try doing your drills in open water, where the conditions are different, and you’ll have to adapt your technique. The unpredictability of waves, currents, and visibility can add a new level of challenge to your drills, making them more exciting and helping you develop a better feel for the water.
 
Similarly, if you usually swim in a 25-metre pool, try doing your drills in a 50-metre pool, where the longer distance will challenge your endurance and pacing. By changing your environment, you can keep your drills fresh and prevent boredom.
 
7. Track Your Progress  
 
Tracking your progress can be a powerful motivator. Whether you’re using a swim watch, a training app, or simply keeping a log of your times and distances, having a record of your performance can help you stay motivated and focused on improvement.
 
For example, if you’re working on your freestyle stroke, you might track your stroke count or time for a 50-metre swim and see how it improves over the course of several weeks. By regularly reviewing your progress, you’ll be able to see the tangible benefits of your drills and stay motivated to keep improving.
 
8. Combine Drills with Main Sets  
 
Another way to keep drills interesting is to incorporate them into your main sets. Instead of doing drills separately, try combining them with your regular swim sets to keep things dynamic. For example, you could do a set of 100-metre swims, alternating between drill and regular stroke every 25 metres.
 
This approach not only keeps things varied but also helps reinforce the technique you’re working on during your regular swim sets. By transitioning between drill and full stroke, you’ll be able to apply the improvements you transition from drills to full stroke swimming, you bridge the gap between isolated practice and performance during full sets. This reinforces the technique improvements you're making, helping them become second nature when you're swimming at race pace or over longer distances.
 
For instance, if you're working on a freestyle stroke, alternating between freestyle drills and regular freestyle in the same set allows you to immediately apply the skill you're fine-tuning. This approach makes your workout more engaging and provides immediate feedback on your improvement.
 
Conclusion: Drills Are the Foundation of Success in Swimming
 
Drills are essential to improving swimming technique, muscle memory, and efficiency, making them a vital part of any training program. Despite their perceived monotony, they offer significant long-term benefits that can drastically improve your swimming performance and prevent injuries. The key to making drills engaging and maintaining your enthusiasm for them is variety, creativity, and keeping track of your progress.
 
By adding variety, using equipment, setting personal goals, incorporating interval training, swimming with a partner, changing your environment, and combining drills with main sets, you can make your drill sessions not only more effective but also much more enjoyable. As a swimmer, the more you embrace drills, the more refined and efficient your stroke will become, leading to better performance in the water and a deeper connection to the sport itself.
 
Once again, please talk to your Strictly Swimming London coaches about all of the above points during your lessons.

Learning to swim is not only a valuable life skill but also an enjoyable and beneficial activity for people of all ages. However, there are several obstacles that adults often encounter while embarking on their swimming journey. These obstacles can range from physical and psychological challenges to environmental factors that impede progress. 

1. Fear and Anxiety:

One of the most significant obstacles in learning to swim is fear and anxiety. Many adults experience a natural apprehension when first entering the water, especially if they have had previous negative experiences as a child or lacked exposure to swimming. Fear of water, also known as aquaphobia, can be a significant barrier to learning, as it triggers a strong emotional response that hinders progress.

Strategies to overcome fear and anxiety:

• Start with a supportive and patient swim coach who understands and addresses individual fears. Please talk to your Strictly Swimming London Coach about your concerns and fears
• Gradual exposure to water, starting with shallow areas and progressing at a comfortable pace. Strictly Swimming London teach in a 1.2 metre pool which is perfect for beginner swimmers as you can stand up at any time.
• Use relaxation techniques such as deep breathing and visualization to calm the mind and reduce anxiety.
• Engage in positive self-talk, challenging negative thoughts, and replacing them with affirmations of capability and success.

2. Lack of Confidence:

A lack of confidence can hinder progress in learning to swim. Individuals and adults who doubt their abilities or have a fear of failure may struggle to overcome obstacles and take risks necessary for skill development. This lack of confidence often stems from self-imposed pressure or comparison to others.

Strategies to boost confidence:

• Set realistic goals and celebrate small achievements along the way, building a sense of accomplishment. Our Strictly Swimming London coach will take your lesson at the speed that you feel comfortable.
• Seek support from encouraging friends, family members, or swimming communities.
• Focus on individual progress during your lesson rather than comparing oneself to others, understanding that everyone learns at their own pace.
• Embrace a growth mindset, recognizing that setbacks and mistakes are part of the learning process.

3. Water Discomfort and Buoyancy:

Water discomfort and understanding buoyancy can be significant obstacles for beginners. The sensation of water on the skin, the resistance it creates, and the unfamiliarity of being buoyant can cause discomfort and unease.

Strategies to overcome water discomfort and understand buoyancy:

• Spend time gradually acclimating to the water, starting with simple activities like splashing or standing in shallow water. These practices can be done outside of you lessons.
• Practice floating exercises to develop a sense of buoyancy and body positioning.
• Wear appropriate swimwear and equipment, such as goggles and a swim cap, to enhance comfort and confidence in the water.
• Work with a swimming instructor who can provide guidance on body positioning and balance techniques that maximize buoyancy.

4. Learning Coordination and Technique:

Learning the coordination and technique required for swimming can be challenging, particularly for those new to the sport. Coordinating arm and leg movements, breathing rhythmically, and maintaining proper body alignment require practice and focus.

Strategies to improve coordination and technique:

• Take swimming lessons with a qualified instructor who can break down the movements and provide individualized guidance.
• Use swim aids, such as kickboards or pool noodles, to assist with specific movements while building strength and coordination.
• Practice drills that isolate specific components of swimming strokes to focus on technique and muscle memory.
• Record swimming sessions and review videos to identify areas for improvement and track progress over time.

5. Environmental Factors:

Environmental factors such as crowded pools, strong currents, or deep water can pose additional challenges for beginners. Even as an adult, navigating these environments while learning to swim can create anxiety and disrupt the learning process.

Strategies to overcome environmental challenges:

• Choose swimming facilities or locations that offer controlled and safe environments for beginners, such as shallow pools or designated learner areas.
• Swim during off-peak hours to avoid overcrowding and distractions.
• Familiarize yourself with water safety rules and guidelines to understand potential hazards and how to respond to them.
• Gradually expose yourself to different swimming environments, starting with controlled settings and progressing to more challenging ones.
• At Strictly Swimming London, we have our own teaching lane for lessons which offers a quiet and peaceful learning environment,

Learning to swim as an adult can be a transformative and empowering experience, but it is not without obstacles. Overcoming fear and anxiety, building confidence, understanding water discomfort and buoyancy, mastering coordination, and technique, and navigating environmental challenges are essential steps on the path to becoming a proficient swimmer. By embracing patience, persistence, and a positive mindset, individuals can overcome these obstacles, ultimately building confidence, skill, and enjoyment in the water. Remember, the journey to becoming a confident swimmer is as rewarding as the destination itself.

Our Strictly Swimming London coaches can tailor your adult swimming lessons to develop relaxation in the water and overcome your fears with practice.

Swimming is a highly technical sport that requires precise movements and efficient propulsion through the water. To enhance performance and build strength, swimmers often incorporate various training aids into their workouts. Hand paddles are one such tool that has gained popularity among swimmers of all levels. But how can you effectively incorporate them into your swimming training routine.

These specialized paddles, typically made of plastic or fiberglass, are worn on the hands and increase resistance as swimmers pull through the water, thereby providing a challenging workout. Hand paddles come in various shapes and sizes, catering to swimmers of different skill levels and training objectives.

The primary purpose of using hand paddles is to improve stroke mechanics. By amplifying the surface area of the hand, paddles encourage a more powerful catch and pull phase during the swim stroke. This increased resistance forces swimmers to engage more muscles, particularly the shoulders, back, and core, leading to improved strength and endurance over time. Additionally, hand paddles promote a heightened awareness of hand positioning and water feel, allowing swimmers to develop a more efficient and streamlined stroke technique.

Hand paddles are versatile training aids suitable for swimmers of all levels, from beginners to competitive triathletes. Novice swimmers can benefit from using smaller-sized paddles to develop proper stroke mechanics and build strength gradually. Intermediate and advanced swimmers often utilize larger paddles to further enhance their stroke power and refine their technique.

However, it's essential to exercise caution when incorporating hand paddles into training. Overuse or improper usage can lead to strain or injury, particularly in the shoulders and wrists. It is recommended to start with shorter distances and gradually increase intensity and duration as the swimmer adapts to the paddles. At Strictly Swimming London, we encourage our clients and triathletes to purchase some hand paddles, as we can incorporate them into your lessons.

Benefits of Hand Paddles
​

1. Increased Resistance and Strength: Hand paddles increase the surface area of your hands, creating more resistance against the water. This added resistance engages more muscle groups in your arms, shoulders, and back, helping to build strength and power. You will be able to feel this during your lessons.
2. Improved Arm and Shoulder Technique: Hand paddles encourage a more effective catch and pull phase of the stroke. With the increased surface area, swimmers are compelled to maintain a proper high elbow position and a strong forearm engagement, leading to better propulsion through the water.
3. Enhanced Pulling Power: The increased resistance provided by hand paddles forces swimmers to exert more force during the pulling motion. This leads to improved upper body strength and a more powerful pull, enabling swimmers to generate greater speed and efficiency in their strokes.
4. Improved Body Position and Stability: Hand paddles promote proper body alignment by encouraging swimmers to engage their core muscles and maintain a streamlined position in the water. This improved stability and alignment can lead to reduced drag and improved overall hydrodynamics.
5. Increased Stroke Awareness and Technique: Hand paddles provide instant feedback on stroke technique and efficiency. Swimmers can feel the water pressure and the impact of each stroke, helping them identify areas for improvement and refine their technique.

Using Hand Paddles Effectively 

1. Selecting the Right Size: Hand paddles come in various sizes, ranging from small to large. It's crucial to choose a size that fits your hand comfortably and allows for proper stroke mechanics. Start with a smaller size and gradually progress to larger ones as you build strength and technique. Our Strictly Swimming London coaches can advise you on a suitable size during your lesson.
2. Gradual Progression: Begin incorporating hand paddles into your training gradually. Start with shorter distances and lower intensity to allow your muscles to adapt to the increased resistance. Over time, gradually increase the distance and intensity of your workouts. Again, during your lesson, we will include the use of your paddles more and more as you develop in strength.
3. Focus on Technique: Hand paddles can amplify any flaws or weaknesses in your stroke technique. Pay close attention to maintaining a high elbow position, a strong catch, and a powerful pull through the water. Work with a coach or use video analysis to ensure proper technique while using hand paddles.
4. Mix Up Training Sessions: Integrate hand paddles into a variety of training sets, such as interval training, drills, and endurance sets. This variety helps target different aspects of your swimming technique, strength, and endurance.
5. Recovery and Rest: Hand paddles place additional strain on your muscles and joints. It's important to incorporate proper recovery and rest periods into your training routine to allow for muscle repair and minimize the risk of overuse injuries.
6. Combine with Other Training Aids: Hand paddles can be used in conjunction with other swimming training aids, such as pull buoys or fins. Combining these aids can help isolate specific muscle groups, improve technique, and enhance overall swimming performance.
7. Hand paddles are a valuable tool for swimmers looking to enhance their performance and improve stroke technique. By incorporating hand paddles into your training routine, you can increase resistance, build strength, improve technique, and enhance overall swimming efficiency. However, it's important to use hand paddles responsibly and gradually progress to avoid overuse injuries. Please consult with your Strictly Swimming London coach if you feel any pain after using your hand paddles during your lessons.

In conclusion, hand paddles are a valuable tool in swim training, offering swimmers the opportunity to refine their technique, build strength, and enhance performance in the water. By incorporating hand paddles appropriately and progressively, swimmers can unlock their full potential and make significant strides toward their swimming goals.

As always, please feel free to discuss these techniques with your Strictly Swimming London coach during your lessons.

​Swimming technique plays a crucial role in a swimmer's performance and injury prevention. One aspect that has sparked debate among swimmers and coaches is whether to swim with open fingers or closed fingers. Swimming is a sport that requires precision and technique to excel in the water.

Among the various aspects of swimming technique, the debate between open finger swimming and closed finger swimming has long been a topic of discussion. Open finger swimming involves keeping the fingers relaxed and slightly apart during the stroke, while closed finger swimming requires tightly clenching the fingers together. Both techniques have their proponents and claimed benefits, leading to a fascinating debate in the swimming community. Whether you are training for a triathlon or swimming to gain fitness, we can tailor your Strictly Swimming London lesson to develop the best hand position for you.

Open Finger Swimming 

Swimming with open fingers, also known as "relaxed" or "loose" hand technique, involves keeping the fingers slightly apart during the stroke. This technique allows for a more relaxed and natural movement of the hand through the water, reducing fatigue and the risk of injury. One advantage of open finger swimming is the increased range of motion in the hand, wrist, and forearm, leading to greater power and propulsion. Additionally, open fingers can help prevent cramping, a common issue for swimmers using closed fingers. It is worth noting that "open finger swimming" refers to the fingers being slightly apart, not stretched wide apart.

Closed Finger Swimming 

Closed finger swimming, also known as "tight" or "firm" hand technique, involves keeping the fingers tightly clenched during the stroke. This technique is often debated, with some swimmers believing it provides more power and control in the water. Closed fingers create a streamlined hand position, reducing drag and increasing speed and efficiency. The technique can also improve grip for sudden turns or maneuvers.

Benefits of Open Finger Swimming

1. Increased Surface Area: Open fingers allow water to flow between the fingers, effectively increasing the surface area that interacts with the water. This can enhance propulsion and generate more force and power in each stroke.
2. Improved Sensitivity and Feel for the Water: Open fingers provide better water feedback, allowing swimmers to make necessary adjustments to their stroke technique. This sensitivity helps maintain an optimal catch, pull, and recovery.
3. Reduced Drag: Although open fingers introduce some drag, it is considered minimal compared to the potential benefits. Efficient stroke technique can manage this drag.
4. Enhanced Relaxation and Reduced Tension: Open fingers promote a relaxed hand position, minimizing tension in the hands and forearms. This leads to increased fluidity and efficiency in the stroke.
5. Individual Variation: The effects of open fingers can vary among swimmers due to factors like hand size, flexibility, and stroke technique. Swimmers should experiment to find the most effective technique for them.

Benefits of Closed Finger Swimming

1. Streamlined Hand Position: Closed fingers create a streamlined shape, reducing the surface area that interacts with the water. This minimizes drag and improves efficiency.
2. Consistent Pull: Closed fingers help maintain a strong and consistent pull throughout the stroke. By keeping the fingers together, swimmers maximize the surface area for effective pushing against the water.
3. Reduced Water Leakage: Closed fingers minimize gaps between the fingers, optimizing the transfer of force from the hand to the water. This improves efficiency and minimizes energy wastage.
4. Enhanced Grip: Closed fingers offer a firmer grip on the water, providing stability and control during the stroke.
5. Potential Tension and Fatigue: Some swimmers may experience increased tension and fatigue in the hands and forearms with closed fingers. Relaxation and fluidity in stroke technique are crucial to prevent excessive strain.
6. Individual Variation: The effects of closed fingers can vary among swimmers based on hand size, flexibility, and stroke mechanics.

A study published in the Journal of Sports Science and Medicine compared elite swimmers using both open and closed finger techniques. The study found that closed-finger technique resulted in greater peak force and propulsion, while open-finger technique resulted in less finger muscle activity and more activity in the upper arm and shoulder, potentially reducing fatigue and injury.

Another study in the Journal of Applied Biomechanics found that closed-finger technique produced greater peak force but also higher muscle fatigue. The study observed increased muscle activation in the fingers but also in the upper arm and shoulder.

A 2020 study in the Journal of Sports Science and Medicine found that open-finger technique resulted in greater power output and stroke rate compared to closed-finger technique. However, closed-finger technique led to greater finger muscle activity, potentially enhancing muscle endurance over time.

In conclusion, the choice between open and closed fingers in swimming is highly individual and depends on the swimmer's goals, experience, and physical abilities. Open fingers may be less fatiguing and less prone to injury, while closed fingers may provide more power and control. However, scientific evidence is limited, and swimmers should experiment with both techniques to find what feels most comfortable and effective for them. A combination of a slightly closed finger with a relaxed technique of open fingers may also be an option worth considering.

Please feel free to discuss these techniques with your Strictly Swimming London coach during your lessons.