This Freestyle Swimming Drill Progression is designed to develop smooth, efficient freestyle technique through body control, balance, rotation, and timing drills.

It’s structured for swimmers of all levels — from beginners refining fundamentals to advanced swimmers sharpening efficiency — and emphasizes quality movement over speed.
 
Each drill builds upon the previous one, creating a seamless transition from isolated body awareness to full-stroke integration.
 
What It Includes
Each drill in this progression is broken down with the following components:
Purpose: Explains why the drill is important and what aspect of freestyle technique it develops.
How to Do It: Step-by-step instructions on performing the drill correctly.
Focus Points: Key technical elements to pay attention to while doing the drill.
Common Mistakes: Typical errors to watch out for and avoid.