5 drills that quietly make you faster

You do not need to thrash yourself to get faster. Often the biggest gains come from a few quiet drills that fix your technique while you are barely working. Slot one or two into every warm-up and watch your main sets get easier. Here are five that punch above their weight.

1. Catch-up freestyle

One arm waits out front until the other hand touches it before pulling. Forces a long stroke and good rotation, and kills the habit of windmilling.

2. Single-arm freestyle

Swim with one arm while the other rests at your side. Exposes weaknesses in your catch and your breathing timing one side at a time.

3. Sculling

Small figure-of-eight movements of the hands out front, no pulling. Teaches you to feel and hold the water, which is the foundation of a strong catch.

4. Six-kick switch

Kick on your side for six beats, then take one stroke and switch sides. Builds rotation and balance, the engine room of efficient freestyle.

5. Tarzan / head-up swim

Short bursts of freestyle with your head up. Brutal on the core but it strengthens your stroke and is gold for open-water sighting.

Consistency beats intensity here. A little drill work every session compounds fast.