6 Swimming Drills to Improve Speed—Which One Should You Start With?

Speed in swimming isn’t just about power—it’s about technique, timing, and consistency. Whether you're a beginner or an advanced swimmer, incorporating the right drills into your training can make a huge difference. If you're searching for swimming lessons in Dubai, or want to level up with private swimming classes, this guide is your go-to resource.

1. Catch-Up Drill: Perfecting Stroke Timing

This drill improves your freestyle timing and coordination. One arm remains extended in front while the other completes a full stroke, ensuring smooth transitions. It’s commonly used in swimming classes for adults in Dubai to correct rushed strokes.

Best for: Beginners & intermediate swimmers
Benefits: Enhances stroke symmetry, builds rhythm, and corrects early pulls

2. Kickboard Drill: Boosting Leg Power

Using a kickboard, swimmers isolate their legs, focusing on flutter kicks or breaststroke kicks. It’s a staple in both swimming classes for kids and adult training sessions.

Best for: All levels
Benefits: Builds leg strength, improves propulsion, enhances endurance

3. Fingertip Drag Drill: Improving Stroke Technique

As you pull your arm forward, drag your fingertips across the surface of the water. This helps reinforce proper elbow position and smooth recovery. It’s often practiced in private swimming lessons in Dubai to refine freestyle form.

Best for: Intermediate to advanced swimmers
Benefits: Promotes high elbow recovery, improves hand entry, enhances stroke efficiency

4. Underwater Dolphin Kicks: Developing Core Power

Practiced after pushing off the wall, these kicks mimic the movement of a dolphin and are crucial for competitive speed. Instructors at the best swimming academy often teach this to build core and hip strength.

Best for: Advanced swimmers
Benefits: Boosts off-the-wall speed, strengthens core, improves streamline

5. Pull Buoy Drill: Strengthening Upper Body

With a pull buoy between your legs, you eliminate kick movement and focus solely on arm strength and breathing. This drill is frequently used in swimming classes for adults to improve upper body endurance.

Best for: Intermediate & competitive swimmers
Benefits: Builds arm power, improves breathing control, isolates upper body movement

6. Sprint Intervals: Pushing Speed Limits

Alternate between short, intense sprints and rest intervals. These are ideal in private swimming classes where coaches can fine-tune pacing and performance.

Best for: All levels (customizable intensity)
Benefits: Improves speed, cardiovascular capacity, mental focus

People Also Ask (PAA)

Q: What drills make you swim faster?
A: Sprint intervals, kickboard sets, and catch-up drills are highly effective for building speed.

Q: How often should I practice swim drills?
A: At least 2–3 times a week as part of structured training or swimming lessons in Dubai.

Q: Are these drills suitable for adults?
A: Yes, these drills are widely used in swimming classes for adults in Dubai, especially in private sessions.

FAQs

Q: Can I join a class even if I’m not a competitive swimmer?
A: Absolutely. At Aqua Swimming Academy, we offer customized adults swimming lessons in Dubai for all skill levels.

Q: What’s the difference between private and group lessons?
A: Private swimming lessons Dubai provide focused coaching and faster progress, while group classes offer social motivation.

Q: Do you offer specialized speed training?
A: Yes, we include speed-enhancing drills in our swimming academy Dubai programs, tailored to each student.

Train with the Best at Aqua Swimming Academy

Ready to boost your speed and technique? Aqua Swimming Academy offers the best swimming academy experience with expert coaches, world-class facilities, and customized programs for all ages. Whether you're searching for swimming classes for kids, private swimming classes, or adult lessons—we’ve got you covered.