top of page

3 Must-Have Swimming Drills for Every Warm-Up

Embarking on a journey to enhance your swimming efficiency? Look no further than your warm-up routine. The key to mastering the art of swimming lies in the foundation you build at the beginning of each workout. In this blog post, we'll explore three essential swimming drills that should be a staple in every warm-up, promising improved efficiency and performance in the water.

1. Catch-Up Drill: Connecting the Dots

The Catch-Up Drill is a fantastic warm-up exercise that not only promotes streamlined swimming but also refines your stroke technique.

How to Do It:

  1. Begin with a flutter kick, ensuring your body is in a horizontal position.

  2. Extend one arm forward and keep it there until the other arm catches up.

  3. As the hands meet, switch arms, mimicking a continuous stroke.

  4. Focus on maintaining a strong, fluid motion, emphasizing a full extension of each arm.


  • Reinforces proper arm extension, enhancing stroke length.

  • Encourages a smooth and continuous swim stroke.

  • Develop a sense of rhythm in your swimming technique.

2. Zipper Drill: Streamlining Your Form

The Zipper Drill is a dynamic exercise that hones in on body rotation and alignment, crucial components for minimizing drag and maximizing efficiency in the water.

How to Do It:

  1. Start by kicking on your back with your arms at your sides.

  2. As you extend one arm overhead, rotate your body to that side, keeping your shoulders and hips aligned.

  3. Imagine zipping up a tight-fitting wetsuit as your arm moves from your hip to your head.

  4. Alternate sides and focus on maintaining a straight and streamlined body position.


  • Enhances body rotation, reducing drag and resistance.

  • Improves overall body alignment for a more efficient swim.

  • Increases awareness of the core muscles used in rotation.

3. Tarzan Drill: Lifting Your Sight

Incorporating the Tarzan Drill into your warm-up routine is an excellent way to enhance your sighting skills and boost confidence in open water swims.

How to Do It:

  1. Swim freestyle with your head held high above the water, looking straight ahead.

  2. Keep your body position horizontal, using a strong flutter kick.

  3. Practice breathing to the side while maintaining an elevated head position.

  4. Gradually increase your sighting frequency to simulate real open water conditions.


  • Strengthens neck and upper back muscles for improved head positioning.

  • Develops the skill of sighting without compromising swim form.

  • Boosts confidence and adaptability in various swimming environments.


Integrating these three swimming drills into your warm-up routine is a surefire way to elevate your swim efficiency. Whether you're a novice or an experienced swimmer, these drills target key aspects of technique, form, and adaptability, setting the stage for a successful and enjoyable workout. Dive into these drills, refine your skills, and watch as your swimming prowess reaches new heights with each stroke. Happy swimming!

Recent Posts

See All
bottom of page