While visiting Gator Swim Club and coach Jamie Lewis in Gainesville, she showed us a staple in their freestyle training.

Why do it:
By adding a physical object out front, the swimmers will think about one aspect, while another is also being worked on without them worrying about it.

How to do it:
1 - Take a stick, or a cut off piece of PVC pipe, and have the swimmers hold it in the extended hand while swimming freestyle.
2 - While swimming freestyle, switch the stick from one hand to the other during extension.
3 - Take a stroke with the hand NOT holding the stick.

How to do it really well (the fine points):
Most people think this is about teaching a "catch-up stroke", but that's not the focus here.

There are three key points Coach Lewis works on during this drill:
  1 - Keep the arm extended during the breath.  Holding the stick out front, waiting for the other arm to come around does this.  The swimmer doesn't have to think much about it, as they're focusing on holding the stick for the other hand.
  2 - Kick THROUGH the breath.  This is what requires the most focus for the swimmer.
  3 - Initiate the catch as soon as you release the stick, and hold the catch for the full pull.  This again, is where the swimmer has to use their minds for focus.

Using simple tools can teach swimmers, as long as the swimmers know the REASON they're doing a drill, or using the tool.

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Freestyle - Gator Sticks