Kicking and drills

A drill takes one part of a stroke and exaggerates it. Do a drill for 25, then swim the next 25 holding on to what it taught you; that second length is where the change happens.

Kick, by stroke

• Freestyle: Freestyle Kick: Flutter Kick the Right Way – USMS
• Backstroke: Backstroke Kick Drills – USMS
• Breaststroke: Breaststroke Kick Drills – USMS, and quick heels in breaststroke – USA Swimming
• Butterfly and underwater dolphin kick: Butterfly Kicking Drills – USMS, and butterfly kicking: a visual aid – USA Swimming

Kicking in training

• Kicking as part of training – USA Swimming webinar (archived copy, PDF)

Drills, by stroke

• Freestyle: Learn to Swim Freestyle With This Drill Progression – USMS video
• Backstroke: Four Drills to Perfect Your Backstroke – USMS
• Breaststroke: Breaststroke Timing Drills – USMS
• Butterfly: Butterfly Timing Drills – USMS

The rotisserie drill, from Mission Viejo via USA Swimming: