There are always multiple ways to extend, modify, or add on to a swimming drill.  The 3 touch drill is a great example of how to modify an existing freestyle drill in order to cultivate a more exagerated movement.  That being said, let’s go into the variations of the 3 touch freestyle drill.

The purpose of this freestyle drill is to promote a high elbow recovery and proper axis rotation throughout the entire freestyle stroke.  When this drill is done by the Hamden North Haven YMCA Swim Team, we exagerate the shoulder and hip rotation to almost a seventy-five degree angle.  The pull phase of the stroke leads directly into the high elbow recovery with the first touch being at the hip.  The elbow remains high and the second touch comes at the shoulder/arm-pit.  Now, as a modification, you can make this dril a 2-touch and focus on an extended entry after the second touch.  However, in my opinion, the third touch (at the head/temple) is one of the most important because it forces the swimmer to have a high elbow all the way to and through the entry phase.  After the third touch, it is very important for your swimmers not to enter the water by the head, but to extend, rotate, and enter the water at the wrist of the transitioning arm.

It seems like a lot to think about when you are coaching this drill (especially with less experienced swimmers).  So, as a coach, here are some things to think about as you are watching this drill:

1. Shoulder and hip rotation
2. Breathing patterns (are you teaching your swimmers every other or every three)
3. Exhalation and inhalation should be as normal as possible (no elongated breathing during the drill)
4. Kicking patters – are the swimmers stopping or scisoring their kicks during the drill or during the breathing?  If they are, break the habit.
5. Are your swimmers actually touching each point or are they just skimming the water (similar to a finger drag drill)
6. Are your swimmers entering the water properly and starting the normal rotation and pull phase properly

As always, you want to make sure that everything the swimmers are doing is creating or reenforcing a positive swimming habit so their strokes become more natural.  I’ll go into other drills later on throughout the week that are similar to this 3 touch freestyle drill (finger drag and zipper).  If anyone has any comments please feel free to leave them on the blog or contact me at any point!