Warm up
2-4 x 150 easy pace, mix strokes
Skills & drills Front Scull

By doing this drill you will increase your feel for the water during the catch phase of your pull through and make your stroke more efficient. To start the front scull, lay face down in the water with both arms in front of you. Point your finger tips slightly down and move your hands in and out by bending your elbows. 

How to do it 

  • Start on your stomach with both arms shoulder width in front of you, facing down 

  • Move you’re your hands in and out by only bending the elbow, not your upper arms

  • Palms go out and in, catching the water continuously and creating propulsion 

  • Using a steady tempo, you will feel pressure on your palms and forearms 

Focus points

  • Point your finger tips downwards slightly while sculling. This makes you go forward

  • Keep your shoulders and upper arms completely still, only bend from the elbow

  • Keep your wrists stretched, hands open and fingers together

  • Maintain body position by facing down towards the bottom of the pool

  • Don’t move too slow – keep up a good pace 

Coach tip 

Take time to practice sculling drills, find a way to increase tempo without losing the elbow bend and relaxed body position. When repeating this drill several times, you will notice an increased feel for the water and be more aware of your catch. Your freestyle will become more efficient and you will eventually swim faster.



pull buoy, snorkel
Coach tips


Focus on your catch while swimming easy. A slight wrist bend at the beginning of the pull-through allows your hand and forearm to drop. Avoid pulling your elbow backwards at this stage as this means your hand will slip through the water instead of catching the water.

More coach tips?

coach tips
Main set 1 ROUND distance: 1600
stroke pace rest
6 x 100M Freestyle Easy 30s
4 x 50M Drill Easy 20s
25 Mid Scull + 25 freestyle-pull (see video)
6 x 100M Freestyle-pull Easy 30s
breathe every 3rd stroke (bilateral)
4 x 50M Freestyle-kick Steady 20s
rest after round: 0s

Instructions Take 30-60 seconds extra rest after every set. Swim slow with focus on technique.

Equipment Snorkel, pull buoy, and kick board