双站式赶超：
当双手向前时（如正常追赶钻）以及每只手在离开水之前到达大腿时，暂停您的中风。这次演练可能会非常缓慢，如果你很难保持漂浮状态或进行间隔，请加上脚蹼。
手指尖提示：
游泳定期自由泳。当你的手臂离开水面（恢复阶段）时，肘部指向天空，指尖朝向水面。让你的指尖（大约1/2英寸）从你的臀部一直拖过你的头部。
跟上来：
游泳定期自由泳。当您用右臂中风时，请将左臂向前伸入水中。用右臂完成中风，当它进入头顶水域后，点击左手。这表示用左臂开始中风。保持右臂在水中向前延伸，直到左行程完成并双手一起敲打。
追赶w /板或棒或单桨：
使用侧面踢脚板或棍子执行上面的演习。保持双手分开肩宽，并在每次冲程之间交换棋盘或手杖。
鲨鱼钻：
在你的大腿之间使用拉浮标或踢脚板。每次冲程结束后，返回并轻拍水面以上的浮标部分。这次演习强调完成你的中风到大腿中部。
帆船演习：
在你的大腿之间拿一块踢脚板。当你游泳时，确保板的一半粘在你的身体下面。使用你的核心肌肉来控制你的臀部旋转（当棋盘试图阻止旋转时）。
拳头练习：
游泳定期自由泳。把你的双手握成拳头，然后在高位肘关节上抓握并拉下水。
6-脚踏开关：
当你从墙上推下来时，用你的右臂进行一次水下拉动并暂停（右臂靠在你身边，左臂在头顶上延伸）进行6次踢球。在六次踢球之后，用右臂完成中风，轻敲左手，然后用左臂重复。
3-6-3：
采取三招，并在右侧暂停，右臂向前伸展，左臂躺在左侧。保持在这个位置六个踢。再做三个动作，并在你左侧暂停六个动作。重复。
单臂钻：
为了学习正确的拉动动作。用左手抓住一个小踢脚板，将左臂伸展到头上。用正确的手臂击打游泳一圈。这将使您能够专注于右臂完美的水下拉力。交换手臂并游泳另一圈。
拇指 – 拖曳钻头：
当您将手臂从水中抬起时，沿着腿部的侧面拖动拇指，游泳一圈自由泳。起初，你可能会感觉到你的拇指沿着你的肋骨，腰部或髋部拖动。这意味着你没有完成到你的大腿中间。当你感觉到你的拇指沿着你的腿部拖动时，你有一个完整的完成。
泰山钻探：
用自己的头游泳自由泳。向前看，好像你正在开阔的水域中看到一个浮标或地标。保持头部整个25水的头，以加强你的颈部肌肉铁人三项游泳！
水下恢复演习：
游泳自由泳，但不要让你的手臂在水下拉力结束时离开水面。当你的手到达你的大腿时，弯曲你的肘部并沿着你身体的一侧向前滑动你的手。这与小狗桨非常相似，但是整个水下中风。保持你的头在水中，像往常一样呼吸到一边。
反向追赶演习：
用双手将大腿推开墙壁。当完成旋转并接触大腿时，用右臂完全按摩，这是用左臂开始下一次中风的信号。继续交替手臂，不要用手抚摸你的大腿。
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.
