Zip & Tickle Drill

Understand Why We Do The Drill, :

  • Teaches you to swim Front Quadrant Freestyle
  • Helps you find the line of your shoulder to ensure you're entering in the right place and are not crossing over
  • Teaches you to get your elbow up high on the recovery

How To Do It:

Body Position:

  • Swim freestyle with a slightly altered recovery as your hand exits the water to when it re-enters.

The Movement:

  • Begin to swim regular freestyle.
  • As your hand exits out of the water drag (or zip) your thumb up the side of your body, along your rib-cage
  • Once you’ve reached your armpit, gently tickle your finger tips through the top of the water until your hand is about 3/4 of the way out in front of you then spear your hand into the water hard and fast.
  • By 3/4 I mean 3/4 of the way between your shoulder and your hand of the arm that is extended underwater.
  • Continue to alternate from side to side while keeping the transition smooth.

Things To Focus On:

  • Make sure your hands tickle in line with your shoulder - do not cross over your mid line
  • Use your body’s rotation to help get your elbow high as you zip up your side.
  • Don’t rush through the strokes, take your time to zip up, tickle along and then spear your hand in.
  • Keep your head, hips and heels all in one straight line with each other throughout the movement.
  • Stretch, reach and extend in the direction you are swimming in.

, More Recovery & Setup Drills For You: