This drill teaches you how to rotate your body and to stay streamlined at the same time. Alternate 3 seconds of side kick followed by three freestyle strokes. Use a snorkel to fully focus on the drill. And use fins if needed.

How to do it 

• Start in a sidekick and look towards the bottom of the pool 


• Make three strokes and fall back into the sidekick again, now on the other side 


• Kick for three seconds, followed by three strokes 


• Alternate, but don’t go too fast

Focus points 

• Maintain a strong kick, especially when falling back into a sidekick to prevent sinking


• Stretch out during the sidekick, engage your core and rotate your body during the three strokes

Coach tip

Once you can balance your body, hold your horizontal body line and streamline during swimming, you will reduce your resistance in the water and therefore swim more efficiently.