雙站式趕超：
當雙手向前時（如正常追趕鑽）以及每隻手在離開水之前到達大腿時，暫停您的中風。這次演練可能會非常緩慢，如果你很難保持漂浮狀態或進行間隔，請加上腳蹼。
手指尖提示：
游泳定期自由泳。當你的手臂離開水面（恢復階段）時，肘部指向天空，指尖朝向水面。讓你的指尖（大約1/2英寸）從你的臀部一直拖過你的頭部。
跟上來：
游泳定期自由泳。當您用右臂中風時，請將左臂向前伸入水中。用右臂完成中風，當它進入頭頂水域後，點擊左手。這表示用左臂開始中風。保持右臂在水中向前延伸，直到左行程完成並雙手一起敲打。
追趕w /板或棒或單槳：
使用側面踢腳板或棍子執行上面的演習。保持雙手分開肩寬，並在每次衝程之間交換棋盤或手杖。
鯊魚鑽：
在你的大腿之間使用拉浮標或踢腳板。每次衝程結束後，返回並輕拍水面以上的浮標部分。這次演習強調完成你的中風到大腿中部。
帆船演習：
在你的大腿之間拿一塊踢腳板。當你游泳時，確保板的一半粘在你的身體下面。使用你的核心肌肉來控制你的臀部旋轉（當棋盤試圖阻止旋轉時）。
拳頭練習：
游泳定期自由泳。把你的雙手握成拳頭，然後在高位肘關節上抓握並拉下水。
6-腳踏開關：
當你從牆上推下來時，用你的右臂進行一次水下拉動並暫停（右臂靠在你身邊，左臂在頭頂上延伸）進行6次踢球。在六次踢球之後，用右臂完成中風，輕敲左手，然後用左臂重複。
3-6-3：
採取三招，並在右側暫停，右臂向前伸展，左臂躺在左側。保持在這個位置六個踢。再做三個動作，並在你左側暫停六個動作。重複。
單臂鑽：
為了學習正確的拉動動作。用左手抓住一個小踢腳板，將左臂伸展到頭上。用正確的手臂擊打游泳一圈。這將使您能夠專註於右臂完美的水下拉力。交換手臂並游泳另一圈。
拇指 – 拖曳鑽頭：
當您將手臂從水中抬起時，沿著腿部的側面拖動拇指，游泳一圈自由泳。起初，你可能會感覺到你的拇指沿著你的肋骨，腰部或髖部拖動。這意味著你沒有完成到你的大腿中間。當你感覺到你的拇指沿著你的腿部拖動時，你有一個完整的完成。
泰山鑽探：
用自己的頭游泳自由泳。向前看，好像你正在開闊的水域中看到一個浮標或地標。保持頭部整個25水的頭，以加強你的頸部肌肉鐵人三項游泳！
水下恢復演習：
游泳自由泳，但不要讓你的手臂在水下拉力結束時離開水面。當你的手到達你的大腿時，彎曲你的肘部並沿著你身體的一側向前滑動你的手。這與小狗槳非常相似，但是整個水下中風。保持你的頭在水中，像往常一樣呼吸到一邊。
反向追趕演習：
用雙手將大腿推開牆壁。當完成旋轉並接觸大腿時，用右臂完全按摩，這是用左臂開始下一次中風的信號。繼續交替手臂，不要用手撫摸你的大腿。
Double-Stop-Catch-up:
Pause your stroke for a moment when both hands are forward (like normal catch up drill) and also when each hand reaches your thigh before exiting the water. This drill can be very slow going, add fins if you have a hard time staying afloat or making the interval.
Finger-Tip Drag:
Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.
Catch-Up:
Swim regular freestyle. As you take a stroke with your right arm, keep your left arm extended forward in the water. Complete the stroke with your right arm and after it enters the water above your head, tap your left hand. This signals the start of the stroke with your left arm. Keep your right arm extended forward in the water until the left stroke is completed and hands tap together.
Catch-Up w/Board or Stick or Single Paddle:
Use a sideways kick-board or a stick to perform the drill above. Keep your hands shoulder-width apart and exchange the board or stick from hand-to-hand between each stroke.
Shark Drill:
Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.
Sailboat Drill:
Hold a kick board between your thighs. Make sure 1/2 of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation (while the board tries to prevent rotation).
Fist Drill:
Swim regular freestyle. Ball your hands into fists and work on high elbow catch and pull under the water.
6-kick-switch:
When you push off the wall, take one underwater pull with your right arm and pause (right arm against your side, left arm extended overhead) for 6 kicks. After six kicks, complete the stroke with your right arm, tap your left hand, and repeat with your left arm.
3-6-3:
Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.
Single-Arm Drill:
For learning the correct pulling motion. Grasp a small kickboard in your left hand and extend your left arm above your head. Swim a lap of the pool with just right arm strokes. This will allow you to focus on a perfect underwater pull with your right arm. Switch arms and swim another lap.
Thumb-Drag Drill:
Swim a lap of freestyle while you drag your thumb along the side of your leg as you lift your arm out of the water. At the beginning, you might feel your thumb drag along your rib cage, waist, or hip. This means you are not finishing to the middle of your thigh. You have a complete finish when you feel your thumb dragging along the side of your leg.
Tarzan Drill:
Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!
Underwater Recovery Drill:
Swim freestyle but do not let your arms exit the water at the end of the underwater pull. As your hand reaches your thigh, bend your elbow and slide your hand forward along the side of your body. This is very similar to doggy-paddle but with an entire underwater stroke. Keep your head in the water and breathe to the side like normal.
Reverse Catch-up Drill:
Push off the wall with both hands on your thighs. Take a complete stroke with your right arm, when it completes the rotation and touches your thigh, that is the signal to start the next stroke with your left arm. Continue alternating arms, with the non-stroking hand resting against your thigh.
