Warm up
see pre-set
Skills & drills Back Scull

This exercise allows you to isolate the last part of the freestyle pull to practice your push. During the back scull, you lay face down with your arms by your side, moving your hands in and out to create propulsion. 

How to do it 

  • Start on your stomach with your face down towards the bottom of the pool

  • Your arms are stretched along your side, hand are at your hips

  • Move your palms in and out, but always keep your fingertips pointed down. It should feel a bit like waving

  • Lift up your head to breath if not using a snorkel

Focus points

  • Keep your hands at your hips as much as possible

  • Point your finger tips down towards the bottom of the pool

  • Allow your wrists to bend, without relaxing them

  • Maintain body position – tighten your core

Coach tip

Alternate the back scull with other sculling drills and swimming freestyle. After doing this drill multiple times, you will feel an increased feel for the water and you will feel like you have increased your propulsion during the push.


fins, snorkel
Coach tips


Accelarate with every push out. And finish it off complete by scraping your thumb across you thight. You will feel you triceps burning, which is exactly what we want. Make them work!

More coach tips?

coach tips
Pre set 3 ROUNDS distance: 1200
stroke pace rest
1 x 100M Choice Easy 20s
warm up
2 x 50M Drill Easy 20s
drill: as 25 Back Scull + 25 freestyle
4 x 50M Drill Easy 20s
drill: as 25 Catch-Up (snorkel) + 25 freestyle
rest after round: 0s

Instructions With the Back Scull you will feel the water pressure on the hands. Try to focus on this pressure with every push, especially during the Catch-Up (snorkel)

Equipment Snorkel and fins

Main set 2 ROUNDS distance: 2000
stroke pace rest
2 x 200M Freestyle-pull Negative split 30s
as 100 easy + 100 steady pace
4 x 100M Freestyle Steady 20s
4 x 50M Freestyle-kick Steady 20s
use fins if needed
rest after round: 60s

Instructions Stick to a steady pace you can hold onto the whole session. Rather start of a bit slower, then blowing yourself up in the end.

Equipment Pull buoy and kick board