The best examples of swimming stroke improvement exercises that actually work

Real examples of swimming stroke improvement exercises for freestyle

Let’s start with the stroke most people care about first: freestyle. When swimmers ask for examples of swimming stroke improvement exercises, they’re usually thinking, “How do I fix my freestyle so I’m not exhausted after two laps?” Here are some tried-and-true drills that coaches at every level still use in 2024.

Freestyle catch-up drill: clean up timing and balance

In catch-up, you keep one hand extended in front while the other arm completes a full stroke. Your hands “tag” each other out front before the next stroke starts.

This is a classic example of a stroke improvement exercise that:

• Smooths out choppy, windmill-style strokes
• Teaches you to extend forward instead of pulling too early
• Helps you feel body alignment and balance

Use it in short sets, like 4–6 lengths at a time, focusing on gliding forward and keeping your head steady. This is one of the best examples of how slowing down for a drill can actually make your overall pace faster in the long run.

Fingertip drag drill: promote high elbow recovery

During fingertip drag, you lightly drag your fingertips along the surface of the water during the recovery phase. Elbow stays high, hand relaxed.

This drill is a powerful example of a swimming stroke improvement exercise for:

• Encouraging a relaxed, efficient arm recovery
• Preventing wide, looping recoveries that waste energy
• Training better shoulder mechanics

Swim 25s of fingertip drag, then alternate with 25s normal freestyle, trying to keep that same high-elbow feeling. Over time, your stroke starts to look and feel more controlled.

Freestyle 6-kick switch: better rotation and body line

In 6-kick switch, you kick on your side with one arm extended in front, the other at your side. After six kicks, you rotate to the other side with a single stroke.

This is one of the best examples of swimming stroke improvement exercises for:

• Teaching hip-driven rotation instead of overusing the shoulders
• Improving balance on both sides (not just your “good” breathing side)
• Connecting your kick to your stroke rhythm

If you tend to swim flat or feel awkward breathing on one side, this drill can be a game-changer for your freestyle efficiency.

Examples of stroke improvement exercises for backstroke

Backstroke rewards good body position and a clean catch. When swimmers ask for examples of swimming stroke improvement exercises for backstroke, they’re usually fighting sinking hips, wandering down the lane, or shoulder fatigue.

Single-arm backstroke with stable head

Swim backstroke using only one arm while the other stays at your side. Keep your head perfectly still, eyes on the ceiling or sky.

This drill is a great example of how to:

• Stabilize your head and neck, which stabilizes your whole stroke
• Feel proper shoulder rotation and reach
• Correct crossover (when your hand enters across your face instead of in line with your shoulder)

Alternate arms every 25 or every length. Focus on entering the water with your pinky first and pulling in a straight line.

Backstroke kick with streamline: fix body position

Push off in a tight streamline on your back and kick without using your arms. Try to keep your hips near the surface and your core engaged.

This is a simple but powerful example of a stroke improvement exercise that:

• Trains you to maintain a horizontal, high-hip position
• Builds leg endurance specific to backstroke
• Reinforces good push-off and streamline habits

You can do this with or without fins. Just avoid bending your knees too much; think of kicking from the hips.

Examples of swimming stroke improvement exercises for breaststroke

Breaststroke is all about timing and a powerful, well-directed pull and kick. Poor timing turns it into a stop-and-go struggle. The following examples of swimming stroke improvement exercises help you smooth things out.

2-kicks, 1-pull breaststroke: timing and glide

In this drill, you perform two kicks for every one arm pull. Glide fully after each kick, then pull.

This is a classic example of how to:

• Emphasize the glide phase instead of rushing the stroke
• Feel the connection between kick and pull
• Reduce over-pulling, which can slow you down and tire your shoulders

Swim it slowly at first. You should feel like you’re sliding forward between movements, not constantly stopping and starting.

Breaststroke arms with flutter kick: upper-body focus

Use normal breaststroke arm movements but replace the breaststroke kick with a gentle flutter kick.

This drill is a smart example of a stroke improvement exercise that:

• Lets you isolate and refine your arm pattern
• Reduces stress on your knees (helpful if you’re prone to knee pain)
• Helps you learn to keep your head and chest stable while your arms work

Alternate this with full-stroke breaststroke to transfer the improved arm feel back into your regular swimming.

Butterfly stroke improvement: real examples that build control

Butterfly has a reputation for being brutal, but the right drills make it much more approachable. When coaches share examples of swimming stroke improvement exercises for butterfly, they usually focus on rhythm and body undulation, not just arm power.

Body dolphin with arms at sides: learn the wave

Push off and keep your arms at your sides. Use your core and hips to create a smooth undulating motion, like a wave traveling through your body. Kick in sync with that wave.

This is one of the best examples of how to:

• Learn the “body-driven” nature of butterfly
• Reduce overuse of the lower back
• Build a more natural rhythm for your dolphin kick

Once this feels comfortable, you can add a light kick set with fins to reinforce the motion.

3-3-3 butterfly drill: break the stroke into chunks

The 3-3-3 drill means 3 strokes of butterfly with right arm only, 3 with left arm only, then 3 full-stroke butterfly.

This drill is a great example of a stroke improvement exercise for:

• Balancing strength and coordination between both sides of your body
• Practicing breathing and timing without overwhelming fatigue
• Reinforcing a controlled, rhythmic stroke instead of a frantic one

Swim it on generous rest at first, so you can maintain good technique during the full-stroke portion.

Dryland examples of swimming stroke improvement exercises

Stroke work doesn’t stop when you climb out of the pool. Smart dryland training can fix posture, shoulder stability, and core strength, all of which directly affect your stroke. Here are a few real examples that swimmers and coaches are leaning on more in 2024.

Resistance band external rotations: protect your shoulders

Using a light resistance band, stand with your elbow at your side bent at 90 degrees. Rotate your forearm outward, keeping your elbow pinned to your ribs.

This is a simple example of a swimming stroke improvement exercise that:

• Strengthens the rotator cuff muscles
• Helps reduce risk of shoulder pain and overuse injuries
• Supports a stronger, more stable catch in all four strokes

For more on shoulder health in swimmers, the National Institutes of Health has open-access research on overuse injuries in overhead athletes: https://www.ncbi.nlm.nih.gov/

Plank variations: build a solid core for better body position

Front planks, side planks, and plank with alternating arm reach are great examples of swimming stroke improvement exercises done on land.

They help you:

• Maintain a straight, stable body line in the water
• Reduce excessive sway or arching in your lower back
• Transfer power more efficiently from your kick to your pull

Aim for short, high-quality holds (20–40 seconds) rather than long, sagging planks.

Hip hinge and deadlift patterns: power from the hips

You don’t need heavy weights to learn a good hip hinge. Even a light kettlebell or dumbbell works. The goal is to bend at the hips with a flat back, then drive back up using your glutes and hamstrings.

This is a strong example of a stroke improvement exercise off the pool deck because it:

• Builds posterior chain strength that supports powerful kicks
• Helps stabilize your pelvis and lower back
• Supports the undulation in butterfly and the rotation in freestyle and backstroke

The American College of Sports Medicine and other organizations emphasize strength training as part of a balanced program for endurance athletes, including swimmers.

How to organize these examples of swimming stroke improvement exercises into workouts

Knowing drills is one thing. Using them well is another. The best examples of swimming stroke improvement exercises are effective because they’re used with intention, not randomly.

A simple structure many swimmers use in 2024:

• Warm-up with easy swimming and a bit of kicking
• Technique block with 1–3 drills focused on the same theme (for example, freestyle timing)
• Main set that includes some faster swimming while trying to keep the drill “feel” in your stroke
• Cool-down with easy swimming and maybe one favorite drill

For instance, a freestyle-focused day might include fingertip drag and 6-kick switch early in the workout, then moderate-paced freestyle where you concentrate on high elbows and smooth rotation. The drills are the rehearsal; the main set is the performance.

Pay attention to how your stroke feels, not just your times. If a particular example of a stroke improvement exercise leaves you feeling more connected and relaxed in the water, keep it in your rotation.

Common mistakes when using stroke improvement drills

Even the best examples of swimming stroke improvement exercises can backfire if you rush them or misunderstand the goal.

A few pitfalls to watch for:

• Swimming drills too fast, turning them into messy sprints
• Doing drills without feedback (from a coach, a friend, or even video)
• Overloading your workout with too many different drills at once
• Ignoring pain, especially in the shoulders or knees

If you’re unsure about pain or persistent discomfort, it’s worth checking reputable health resources like Mayo Clinic (https://www.mayoclinic.org/) or talking with a sports medicine professional. Technique plus smart injury prevention is a much better long-term strategy than just “pushing through.”

FAQ: Real examples of swimming stroke improvement exercises

What are some good examples of swimming stroke improvement exercises for beginners?

For beginners, the best examples are simple and easy to understand: freestyle catch-up, fingertip drag, and backstroke kick in streamline. These build balance, body position, and basic coordination without overwhelming you. Short sets with lots of rest work well so you can focus on how the water feels.

Can I improve my swimming stroke without a coach?

Yes, especially if you use clear drills and occasionally get feedback. Watching trusted technique videos from established organizations like USA Swimming (https://www.usaswimming.org/) or reading guides from swimming-focused coaches can help you apply these examples of swimming stroke improvement exercises on your own. Filming yourself with a phone from the deck or underwater (if allowed) is also incredibly helpful.

How often should I use stroke improvement exercises in my workouts?

Most swimmers benefit from including at least a few examples of swimming stroke improvement exercises in every session, even if it’s just 10–15 minutes. If you’re in a heavy training block, you might dedicate one or two sessions a week primarily to drills and technique at lower intensity.

What is one example of a swimming stroke improvement exercise that helps all four strokes?

Core-focused dryland work, like front and side planks, is a great example of a swimming stroke improvement exercise that benefits all four strokes. In the water, streamline kicking on your front and back is another powerful example that improves body position for freestyle, backstroke, breaststroke, and butterfly.

Are there any safety tips I should follow when doing these drills?

Yes. Avoid pushing through sharp or persistent joint pain, especially in shoulders and knees. Increase volume gradually, especially with dolphin kick and breaststroke kick. Stay hydrated and take reasonable rest between sets. For general exercise safety guidelines, the CDC’s physical activity resources (https://www.cdc.gov/physicalactivity/) offer helpful baseline recommendations you can adapt for swimming.

By using these real-world examples of swimming stroke improvement exercises consistently—and giving yourself time to learn the feel of the water—you’ll start noticing smoother, faster, and more enjoyable swims, without needing to double your yardage.