Table of Contents
Introduction 11
1 How to use this book 16
2 The quest for better swimming 20
3 What's in a drill? 28
4 100 drills 34
Drills for freestyle 34
Body position drills 34
1 Tip forward 35
2 Lateral balance 38
3 Streamline 40
4 Power zone 42
Kick drills 44
5 Fish don't have knees 45
6 Kick the ball 47
7 Invisible kickboard 49
Arm stroke drills 51
8 Over the barrel 52
9 Elbow extension 54
10 3D freestyle 56
11 Accelerate the arm stroke 58
Recovery drills 60
12 Trailing hand 61
13 Loose hand swing 63
14 Pocket 65
Breathing drills 67
15 Reach to inhale 68
16 Breathe from the hips 70
17 Constant breathing 72
Leverage drills 75
18 Lean in, lean out 76
19 No flat freestyle! 78
20 Maintain the centerline 80
21 The kick lever 83
Coordination drills 85
22 United strokes 86
23 Reach and recover 89
24 Catch and push 91
25 Swimming tall 93
Brills for backstroke 95
Body position drills 95
26 Spine line 96
27 Head on a pillow 98
28 Banana 100
Kick drills 102
29 Kick up! 103
30 No knees/no toes 105
31 Streamline back kick 108
32 The ankle drill 110
33 Good knee, bad knee 112
Arm stroke drills 115
34 Z Pull 116
35 Descend to catch 118
36 Short pull, long push 120
37 Throw it! 122
Recovery drills 124
38 Release to recover 125
39 Non-Stop recovery 128
40 Eleven o'clock and one o'clock 130
41 Firm elbow, loose wrist 132
Breathing drills 134
42 Nose breathing/mouth breathing 135
43 Fuel your stroke 138
Leverage drills 140
44 Hip to hip 141
45 The independent head 143
46 The perfect angle 145
Coordination drills 147
47 Home base checkpoint 148
48 Find your X 150
49 Backstroke silhouette 152
50 Core stability/core power 154
Drills for breaststroke 156
Body position drills 156
51 Two balance points 157
52 Long float 159
53 Short float 161
Kick drills 163
54 Foot awareness 164
55 Around the knees 167
56 Recover first 170
57 Straight hip line 173
58 Feet outside knees 176
Arm stroke drills 178
59 Sweep out, sweep in 179
60 Hairpin 181
61 Accelerate and abbreviate 183
62 Elbow grease 185
Recovery drills 187
63 Speed recovery 188
64 Get back to streamline 190
BF63thinQ drills 192
65 Inhale with the insweep 193
66 Exhale with the kick 195
67 No nodding! 197
Leverage drills 199
68 Exaggerated breaststroke 200
69 Teeter-Totter 202
70 Breastroke Wave 204
71 Ride the glide 207
Coordination drills 209
72 3-phase breaststroke 210
73 Arms then legs 213
74 Counting breaststroke 216
75 Breaststroke silhouette 218
Drills for butterfly 221
Body position drills 221
76 Active floating 222
77 Hang from your hips 224
78 Short and long balance 226
Kick drills 228
79 Head to toe dolphin 229
80 No bones 231
81 High / low 233
82 Dolphin with fins 235
83 Spirals 237
Arm stroke drills 239
84 Pull/push butterfly 240
85 Catch wide 242
86 Lean in, lean out 244
87 Deep and shallow 246
88 Finish and release 248
Recovery Drills 250
89 One arch 251
90 Hands follow 254
Breathing Drills 256
91 Low profile 257
92 Turtle 259
93 Head then hands 261
94 Breathing rhythms 264
Leverage drills 267
95 Pike 268
96 The moth 270
97 Kick and catch, kick and breathe 272
Coordination drills 274
98 Crab and go! 275
99 Weightless fly 277
100 Full body fly 279
Conclusion 281
Credits 282
