These resources are designed to help swimmers and parents interpret SwimLens reports and videos, and to become familiar with the terminology and drills coaches commonly reference in practice. They are not intended to replace coaching instruction.
STROKE MECHANICS
Regularly Discussed Stroke Elements
What to notice in technique:
DRILLS
Commonly Used by Coaches
What drills look like:
Freestyle
What to Notice When Watching
When watching freestyle, it can be tempting to focus only on speed or effort, but many of the most important elements show up in how smoothly the swimmer moves through the water. A helpful way to watch freestyle is to look for balance, rhythm, and connection between movements, rather than isolating any single body part.
Body Line & Balance
- Notice whether the swimmer’s body looks long and aligned, or if the hips and legs sit noticeably lower than the shoulders.
- From the side, watch how the body rides in the water — whether it appears stable or bounces up and down.
- from the top you can see, whether the body is traveling in straight line, or “snaking”
- Pay attention to how the head position seems to affect the rest of the body, especially the hips and legs.
Head Position & Stability
- Observe where the head sits when the swimmer is not breathing.
- Notice whether the head stays relatively still or moves frequently up and down or side to side.
- During breathing, watch how far the head turns and how quickly it returns to a neutral position, as well as whether it elevates or keeps a “low profile”
Rotation & Timing
- Freestyle involves continuous rotation around the body’s long axis (head to toes).
- Notice how smoothly the swimmer rolls from side to side.
- Watch whether the rotation appears connected to the arm stroke, or whether the arms and body seem out of sync.
- Some swimmers rotate more than others; what stands out most is consistency.
Arm Entry & Forward Extension
- Look at where the hand enters the water — directly in front of the shoulder, closer to the center line, or wider.
- Notice how the arm extends forward during or after entry and whether this extension looks relaxed or abrupt.
- Pay attention to whether both arms enter and extend in a similar way.
Underwater Arm Path
- Underwater, notice the path the hand and forearm take as they move past the body.
- Watch whether the arm seems to press backward against the water or slip upward, downward, sideways or has the palm turned in or out.
- Notice where the hand finishes the stroke — near the hip, mid-thigh, or earlier.
Kick & Lower Body
- Look at the size of the kick — whether it appears compact or large.
- Notice where the movement originates: mostly from the hips or with a lot of knee bend.
- Pay attention to whether the kick looks steady and supportive or irregular and distracting.
Breathing Pattern
- Observe how often the swimmer breathes and to which side(s).
- Notice whether breathing seems to interrupt body position or rotation.
- Watch the timing of the breath relative to the arm stroke.
Rhythm & Consistency
- Over multiple strokes, notice whether the swimmer maintains a steady rhythm.
- Watch for changes in timing as speed increases or fatigue sets in.
- Smooth freestyle often looks repeatable, with each stroke resembling the last.
Common Terms Used When Describing Freestyle Technique
Body Line – The overall alignment of the swimmer from head to feet.
Rotation – The side-to-side roll of the body during the stroke along the long axis.
Entry – The moment the hand enters the water.
Extension – How far forward the arm reaches after/during the entry.
Catch – The point where the hand and forearm begin pressing downwards and back against the water.
High Elbow (Recovery)– Above the water, this term is often used to describe how the elbow appears higher than the hand during arm recovery, giving the arm a more compact or relaxed appearance.
High Elbow (Pull) – Underwater, “high elbow” typically refers to the relative position of the elbow compared to the hand and forearm during the pulling phase. The term describes the shape of the arm rather than a specific action.
Early Vertical Forearm (EVF) – A term describing how soon the forearm appears more vertical during the underwater pull.
Holding Water – A descriptive phrase used when the arm appears to maintain consistent pressure on the water.
Acceleration Through the Pull – Acceleration refers to how the speed of the hand appears to change during the underwater phase. Observers may use this term when the hand seems to move faster as it passes the body and finishes the pull.
Kick Amplitude – The visible size or range of the kick.
Tempo – The speed or rhythm at which strokes repeat.
Freestyle Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
3 Strokes + 6 Kicks
The swimmer takes three freestyle strokes and then rolls onto their side with one arm extended forward while performing six kicks before switching sides.
Lane Line Catch
The swimmer lies with arms over a lane line and practices making pulling motions while the body remains flat, with elbows near the line.
One Hand Wall Push (with Low Ceiling)
The swimmer holds one hand on the wall while kicking and the other arm is down, with the head turning to the side to breathe under the “kick board ceiling”.
1 Stroke + 6 Kicks
Similar to 3 Strokes + 6 Kicks but with only one stroke followed by six kicks on the side, then a switch of sides.
Fast 2 + 6 Kicks
The swimmer performs a full stroke cycle then pauses for six kicks, and switches the extended arm between laps.
Catch-Up Drill
The swimmer’s hands meet in front before each stroke, often with six kicks between strokes.
Fist Drill
The swimmer swims with closed fists, creating smaller hand surface area during strokes.
Zipper Drill (Fingertip Drag)
While swimming, the recovering hand runs along the body or drags fingers on the water during recovery.
Bow & Arrow
The swimmer pauses the recovering arm at an forward angle while the other arm stays extended forward between strokes.
Single Arm Drill
The swimmer pulls with one arm while the opposite arm hangs down by the side, or stays extended up front during motion.
6 Kick Only Switch
The swimmer only kicks while arms remain at the sides, rolling the body from side to side every six kicks.
Underwater Freestyle
The swimmer performs full freestyle movement entirely underwater, often with fins.
Freestyle with Dolphin Kick
The swimmer uses freestyle arm movements paired with a dolphin kick, with one kick per stroke.
2 Beat Kick Drill
The swimmer performs freestyle with a slow tempo and a single leg kick per stroke.
Tarzan Drill / Water Polo Free
The swimmer keeps the head above the water with chin at surface, with hands and kick visible in clear view.
Overdrive Kick
The swimmer’s kick appears faster and more intense relative to the arm tempo.
Top Hat Drill
The swimmer has a paddle resting on the forehead while swimming, creating a visible head-and-arm relationship.
Extensions Drill
The swimmer’s recovering arm reaches forward then back and forward again above the water with visible body roll.
Long Doggie Paddle
The swimmer moves arms in doggy-paddle-like motion with head in the water and arms extended far front and back.
Puppet Drill
One arm remains straight out front while the swimmer rotates fully on the side, with the stroking arm hanging like a puppet on a string.
Silent Freestyle
The swimmer attempts slow, quiet freestyle where splashing and noise are minimal.
Touch The Hip/Thigh
The swimmer’s thumb brushes the upper thigh during the stroke, visible as a touch motion near the leg.
Anchor and Throw
One hand uses a paddle and stays forward in a catch position (the anchor) as the body moves past it while the other arm recovers (the throw).
Straight Arm Free
The swimmer has visibly straight arms high above water during recovery throughout slow freestyle motion.
Backstroke
When watching backstroke, it often looks smooth and relaxed, yet fast, from the surface, but there is a lot happening beneath the water and along the body line. A good way to watch backstroke is to focus on how steady the body looks, not only how fast the arms are moving.
Body Position & Line
- Notice whether the swimmer’s body stays long and horizontal, or if the hips and legs sink.
- Look at the head position: the head usually appears still, with the face looking straight up, rather than turning side to side. Also note how high above the water the head is.
- Watch how much the body rocks or rotates around its long axis as each arm moves.
Arm Motion
- From above the water, the arms recover straight and enter the water one at a time.
- Underwater, notice whether the pulling arm seems to catch the water early or slips downward/sideways quickly.
- Pay attention to where the hand exits the water — usually near the hip.
- Look if “thumbs exit the water first” and “pinkies enter the water first”
Rotation & Timing
- Backstroke typically shows a visible shoulder roll, with one shoulder higher than the other at a time.
- Notice whether the rotation looks smooth and rhythmic, or rushed and uneven.
- Watch how the arm pull and body rotation appear connected.
Kick
- Notice whether the kick seems to help keep the body level, especially through the hips.
- Look at whether the kick stays compact and consistent, or if the knees come out of the water.
Common Terms Used When Describing Backstroke Technique
Rotation / Shoulder Roll – The side-to-side rotation of the body around its long axis.
Catch – The moment the hand begins to press against the water during the pull.
Hip Position – How high or low the hips ride relative to the surface.
Backstroke Line – A straight, stable body position from head to feet.
Tempo – The rhythm or speed of the stroke cycle. Comparing left and right arm movements to see how similar or different they appear.
Backstroke Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
Dolphin Kick + Backstroke Pull
The swimmer swims backstroke while performing a dolphin kick, with one kick paired with each stroke.
2+2+3 Single Arm Backstroke
The swimmer swims two strokes with one arm, two with the other, then three full backstroke cycles, with the non-stroking arm visible at the side during single-arm parts.
Double Arm Backstroke
Both arms move together overhead and underwater, creating symmetrical arm movement while the legs continue flutter kicking. Swimmer might appear more stable than swimming with alternating arms.
Cup-On-Head / Duckhead / Paddlehead
A cup or object balanced on the forehead remains steady while the swimmer kicks or backstrokes, with the head looking very steady.
Spin Drill
The swimmer sits upright in the water (making a V-shape from hips) and rotates both arms quickly in place with minimal body movement, focusing on rapid arm cycles.
L-Kick & L-Kick Switch
One arm is visibly extended overhead and the other is up toward the ceiling while kicking on the back; in the switch version the arms alternate with a stroke, during kicking.
Titanic
The swimmer holds a kick board positioned vertically or at an angle while kicking on the back, with arms and board above the water.
Ironman Scull
The swimmer floats on the back and moves forward by sculling with hands near the hips, creating small visible hand movements under the surface.
Catch-Up Backstroke
One arm points upward while the other completes a full backstroke cycle; the stroke visually “catches up” when both arms are vertical.
Extension Drill
One arm extends upward while the other remains by the side; the body is rotated and the extended arm (and shoulder) visibly moves out of the water then back down.
Fist Backstroke
Closed fists replace open hands while backstroking, leading to visible forearm emphasis during the pull.
Fingertip Splash
During the pull, the swimmer’s fingers/hand intentionally emerge slightly above water, creating a small backwards splash at the end of the stroke.
Lane Pulling
One arm pulls along the lane line rings while the swimmer moves forward, with the other arm visible down by the side.
One Armed Backstroke
One arm performs backstroke pulls while the other remains at the side, with alternating rotations of the shoulders visible.
Rainbow Kicking
The swimmer holds a buoy and moves it back and forth in a half-circle above the water while flutter kicking, so the motion resembles a visible “rainbow” path.
123 O’Clock
The swimmer enters hands at different clock angles (12, 11 & 1, 10 & 2) while backstroking, creating visually varied entry points.
2 Strong + 2 Fast
The swimmer alternates between backstroke cycles that appear stronger and cycles that appear faster, creating a visual contrast in tempo.
3 Strokes + 6 Kicks
Three normal backstroke pulls followed by six kicks while rotated on the side, with one hand above the head and the other near the hip.
6 Kick Switch
The swimmer kicks on the back, arms by side, rotating side to side every six kicks while the head remains still and eyes face the ceiling.
“Good Catch” Drill
With one arm up and one down, the swimmer begins the catch and then returns the catching arm to the upward position after completing only part of the pull.
Penguin or T-Rex
While kicking on one side, the swimmer’s “underneath” arm performs a “dump” movement with the palm facing down while rotating to the other side.
Princess Waive
During backstroke, the swimmer’s hand exits thumb-up and transitions to pinky-first entry while giving a slight waive while vertical and high above the water.
Touch the Sky
With one arm fully extended overhead and the other at an angle, the swimmer kicks on the back and rotates shoulders visibly as the arm reaches toward the sky.
Breaststroke
What to Notice When Watching
Breaststroke is often the most visually distinctive stroke. Unlike the others, it has clear pauses, timing changes, and glide phases, which can make it easier to observe for inconsistencies in arm and leg movements, but harder to gauge timing.
Body Shape & Timing
- Notice how the swimmer’s body changes shape — from stretched and streamlined to more compact during the pull and breath.
- Watch whether the stroke looks smooth and connected, or segmented with noticeable stops.
- It’s informative to gauge whether legs and arms are constantly moving, yet in an alternating sequence, or whether they appear to move at the same time.
- Pay attention to how long the swimmer stays stretched out after each kick.
Arm Action
- From the front, observe how wide the arms move during the pull.
- Notice where the hands stop — do they stay in front of the shoulders or pull farther back?
- Watch how the arms recover forward together under or just above the surface and whether palms are facing up, down or are angled.
Breathing
- Look at how high the head and shoulders rise during the breath.
- Notice whether the breath looks quick and controlled or prolonged and disruptive to body position.
- Notice the head position during the cycle. Does it look forward, up or down while upper body is elevated and does it stay looking forward while under water or gets tucked under/between biceps.
Kick
- Pay attention to how the kick finishes — does it look snappy or drawn out?
- From the side or underwater view, notice how the legs move outward and then come together.
- Watch whether the knees separate widely or stay relatively narrow.
Common Terms Used When Describing Breaststroke Technique
Timing – How the pull, breath, kick, and glide are separate motions, but fit together in a sequence.
Glide Phase – The moment after the kick when the swimmer stays stretched and streamlined.
Pull-Out – The underwater sequence used after starts and turns.
Kick Recovery – The phase when the heels come up toward the body before the kick.
Narrow vs. Wide Kick – Describes how far apart the knees and feet appear while kicking.
Breaststroke Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
2-3 Kick-Down Drill / 2 Kicks 1 Pull
The swimmer performs one arm pull followed by two or three kicks while remaining streamlined, with a noticeable glide phase between movements.
Say “Chicken” / Count to 3
The swimmer pauses briefly after each pull and counts before the next movement, creating noticeable rhythm changes in stroke sequence.
Streamline Kick Drill
The swimmer maintains a streamline body position while kicking, visible as elongated body shape with legs continuously kicking.
Heel Tag
The swimmer positions hands near the buttocks and brings heels toward hands during kicks, visible as a repeated back-and-forth motion of legs and heels.
Pool Noodle Under Arms
The swimmer places a noodle under the armpits and swims or pulls, with the body supported on the surface.
Butterfly Kick Breaststroke
The swimmer performs breaststroke arm movement while using a butterfly (dolphin) type kick, creating a rhythm where one kick follows an arm motion.
Free Kick Breaststroke
The swimmer performs breaststroke arm movements while performing a flutter kick.
Glide Away
The swimmer counts strokes, kicks, or pulls per lap and appears to glide smoothly with minimal movement between them, creating pauses in forward motion.
Front Scull and Straight Arm Scull
The swimmer floats and moves hands in sweeping motions under the water in front of the body, visible as continuous sculling arm action.
Head Slam / “Break the Board”
The swimmer performs a quick breath then their head/face visibly slams into the water before transitioning into a streamlined position.
2 Butterfly + 2 Breaststroke
The swimmer alternates two butterfly strokes with two breaststroke cycles, visible in the alternating, yet a bit similar, upper body and hip movement pattern.
Egg Beaters
The swimmer performs the breaststroke kick one leg at a time or alternating legs rapidly.
Pull Buoy Kick
The swimmer uses a pull buoy between the thighs and performs breaststroke kicking, resulting in a kick that appears very narrow.
Breaststroke Splash
Swimmer makes a splash in front of them with palms/fingertips, as arms strike forward.
Dry Land Kick Drills
Various land-based kicking patterns (e.g., foot circles, one-leg kicks) performed seated or near a wall, with legs visibly moving through circles or kicking motions.
Butterfly
What to Notice When Watching
Butterfly can look powerful and dramatic, but underneath that power is a rhythm-based stroke driven by body motion and kicking more than arm strength. When watching butterfly, focus on flow and timing, not just effort.
Body Motion
- Notice the wave-like motion of the body, starting at the chest and traveling through the hips.
- Watch whether the swimmer’s movement looks fluid or stiff.
- Pay attention to how high the chest rises and how the hips follow.
- Notice whether the head stays stable and relatively low or moves up and down a lot with the body
Arm Action
- From above, observe whether the arms recover symmetrically and enter the water together.
- Underwater, notice if the arms seem to press downward, backward, or both.
- Watch where the hands exit — usually near the hips.
Kick Rhythm
- Butterfly typically shows two kicks per arm cycle.
- Notice if one kick appears stronger or more visible than the other.
- Watch how one kick connects to the end of the arm pull and one to the end of recovery, rather than one or both happening independently.
Breathing
- Notice whether the breath seems to interrupt the rhythm or fit naturally into it.
- Look at how the head lifts to breathe — briefly forward, not upward, mostly moving from the neck.
Common Terms Used When Describing Butterfly Technique
Dolphin Kick – The simultaneous, wave-like movement of both legs.
Body Undulation – The wave motion traveling from chest to hips.
Two-Beat Kick – Refers to the two kicks that typically occur per arm cycle.
Flow / Rhythm – Describes how continuous and connected the stroke appears.
Straight Arm Recovery – The phase when arms move over the water back to the front.
Relaxed Wrists – Hands appear to be relaxed from the wrists during most of the recovery.
Butterfly Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
Butterfly Kick
The swimmer is on stomach, back, or sides doing dolphin-style kicks with hands either up or down, with body undulating visibly in sync with the kick and head staying fairly steady.
The Flow
The swimmer moves in a wave-like motion across the surface, with the chest moving downward and hips rising in response while hands stay near the surface and legs undulate behind. Resembles how a fish swims using the whole body, not just the tail.
Butterfly with Fins
The swimmer swims regular butterfly stroke with fins on the feet, making the torso and leg movement appear more pronounced. The arms move over the surface with visible ease.
One Arm Butterfly
One arm performs full butterfly cycle while the other arm is held in front or behind the body as the swimmer undulates forward.
Alternating Arm Butterfly
The swimmer alternates arms every stroke cycle , with one arm entering and pulling while the other waits at the surface or alongside the body.
Chest Down Drill
Arms are held wide in a “Y” shape in front and the legs move with dolphin motion while the chest visibly presses downward toward the bottom. before each kick.
Biondi Drill
The swimmer begins with dolphin kicks to gain momentum, then performs a (breathing or non-breathing) butterfly arm pull in sync with a powerful kick, with hands stopping by the sides. After a brief pause/glide, hands move forward underwater again as swimmer resumes kicking. Named after a famous US swimmer Matt Biondi.
Skate Drill
Similar to Biondi drill, but focuses on head movement. Starting near the surface, the swimmer’s head travels from extended forward to nearly touching the chest as arms and legs create a controlled motion like sliding or “skating” across the water with chin first.
Diamond Drill
A shortened version of Biondi Drill focusing on the end of pull. Arms start in a diamond shape (elbows and hands at shoulder level) and the swimmer presses past hips while the legs kick in a dolphin pattern; hands then lift underwater and return to vertical diamond shape underneath the body.
Butterfly with Freestyle Kick
The swimmer uses a flutter kick typical of freestyle while performing butterfly arm motion.
Lazy Butterfly
The swimmer moves through butterfly cycles with a relaxed rhythm and visible pauses between strokes, typically slower-paced and measured.
Front Scull with Dolphin Kick
The swimmer performs a sculling motion with the hands out in front while the body undulates with dolphin-style kicks; the torso moves in response to the timing of hand sculling.
4 Kicks 1 Pull (Punch Butterfly)
The swimmer performs three consecutive kicks with body undulation followed by a fourth kick timed with the arm pull, creating a visibly powerful motion
One-Two-One-Two Fly
The swimmer cycles right arm only, both arms, left arm only, then both arms again in sequence; arms remain straight during recovery
Starts
What to Notice When Watching
Set Position
Notice how still or relaxed the swimmer appears before the start signal and how they are positioned on the block.
Reaction and Takeoff
Watch how quickly movement begins after the signal and how smoothly the swimmer leaves the block.
Flight Phase
Observe the body’s shape in the air. Notice whether the body appears long and aligned or more compact. What is the head doing and what angles are the hips during different phases of flight.
Entry
Pay attention to how the swimmer enters the water and how much splash or disruption is visible.
Transition Underwater
Watch how the swimmer moves from entry into underwater motion and toward the first stroke.
Common Terms Used When Describing Starts
Reaction Time
Refers to the time between the start signal and the swimmer’s feet leaving the block.
Set Position
Describes the swimmer’s body position on the block before the start signal.
Flight Phase
The portion of the start where the swimmer is airborne between the block and water entry.
Entry Angle
Describes how steep or shallow the swimmer appears to enter the water.
Streamlined Entry
Used when the body appears aligned and extended at the moment of water entry, with no visible body parts sticking out of the line of forward motion.
Starts Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
Basic Dive Start Progression
A series of dive entry variations from sitting on the edge to kneeling to standing on the block, with the swimmer entering head-first in streamline each time.
Cowboy
The swimmer begins a dive with hands positioned near the hips like in a cowboy stance, then moves into the dive as body leaves the block.
Sight the Board
During the dive, the swimmer briefly looks toward a board held down the lane before continuing forward.
Ball Roll Start
The swimmer lies prone on a large exercise ball and is rolled into the water in a head-first, streamline shape.
Dive and Float
The swimmer performs a head-first dive and then remains in a streamlined position, floating forward without additional kicking or strokes.
Diving Over the Noodle
The swimmer dives over a pool noodle held in the water above the surface without making contact with it.
Double Hand Buoy Toss
From the start position, the swimmer tosses two buoys backward as they leave the block, creating visible hand motion backwards before bringing them forward for streamline entry.
Buoy Between Legs Dive
The swimmer dives with a buoy held between the legs, keeping the legs and feet together as the body enters the water.
Basic Backstroke Start Progression
Backstroke start
The swimmer begins by floating on the back in a straight, streamlined position, then progresses to pushing off the wall and traveling backward underwater. In later versions, the swimmer launches backward from the wall or block, with the hips rising above the surface and the arms moving overhead into a streamlined shape before re-entering the water hands-first and transitioning into underwater motion.
Seated Cup
Backstroke start
The swimmer pushes off backward from the wall and enters the water in a seated or “chair-like” position, with the hips and torso visibly above the surface and the legs and arms extended behind before contact with the water buttocks first.
Kick the Ball
Backstroke start
As the swimmer launches backward from the wall, the feet rise high enough to contact an object held above the water, such as a soft ball, creating a visible moment where the feet break the surface and kick upwards during the start.
Dive Over Pool Noodle / Physio Ball
Backstroke start
The swimmer launches backward from the wall or block and arches over an object positioned behind them, with the body forming a visible curve as it clears the object before entering the water.
Turns
What to Notice When Watching
Turns are often evaluated by how smoothly and compactly swimmers transition from one length to the next.
Approach
Notice how the swimmer approaches the wall and whether stroke timing looks consistent as they get closer.
Wall Contact & Rotation Time
Watch the moment of contact with the wall. Notice body position and how quickly the swimmer changes direction.
Push-Off
Observe the direction the swimmer leaves the wall and how streamlined the body appears at push-off.
Underwater Phase & Breakout
Pay attention to how long the swimmer stays underwater and how smoothly they transition back to surface swimming.
Common Terms Used When Describing Turns
Approach Speed
Refers to how fast the swimmer appears to be moving as they reach the wall.
Flip Turn / Open Turn / Transition Turn
Terms describing different types of turns based on stroke and rules. Encompasses same stroke to same stroke as well as stroke change transitions.
Push-Off Direction
Describes the direction the swimmer leaves the wall after contact.
Underwater Phase
Refers to the portion of the turn where the swimmer remains underwater before resurfacing.
Breakout
The transition from underwater movement to surface swimming.
Turns Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
Basic Flip Turn Drill Progression (Flip Turn)
The swimmer progresses from performing somersaults in place to flipping while moving forward, eventually flipping near the wall with the feet landing on the wall and pushing off backward in a streamlined position. Across versions, the body tucks, rotates head-over-heels, and transitions smoothly into a glide or underwater movement.
Over the Lane Line (Flip Turn)
The swimmer performs a flip over a lane line, with the hips staying close to the line as the legs swing tightly over and enter the water on the opposite side.
Flips in the Water (Flip Turn)
The swimmer performs repeated forward flips either from standing, sculling, or gentle swimming, with no wall contact involved.
Flip in the Middle / 3 Strokes and Flip (Flip Turn)
While swimming, the swimmer performs flip turns in open water away from the wall at regular intervals, rotating forward and returning to swimming.
Noodle Flip 1 (Flip Turn)
The swimmer flips while wrapped around a pool noodle, with the body curling tightly around the noodle during rotation.
Noodle Flip 2 (Flip Turn)
Holding a noodle in front of the body, the swimmer flips over it after hands pull it under the hips and maintain contact, then ends in a streamlined position still holding the noodle with both hands.
Noodle Flip 3 (Flip Turn)
The swimmer holds a noodle lower near the hips and flips over it, finishing the rotation in a streamlined body position.
Over and Under the Noodle (Flip Turn)
The swimmer swims over a noodle and then flips and pushes off the wall underneath it, with the noodle usually attached to lane line a bit off the wall.
Hit the Bullseye (Flip Turn)
The swimmer flips and places the feet against a target held on the wall, with foot contact occurring at a clearly defined depth.
2 Boards Flip (Flip Turn)
The swimmer holds two boards at the sides while while kicking towards the wall and flipping, with the boards restricting arm movement during rotation.
Pause Turn (Flip Turn)
The swimmer pauses momentarily with the feet on the wall before pushing off into streamline.
Hallway Turn (Flip Turn)
The swimmer flips between two parallel boards positioned underwater, with the feet passing through the narrow space without contact before pushing off.
Chillin’ Head (Flip Turn)
The swimmer approaches the wall with hands behind the head with fingers entwined, flips, then quickly moves the arms into streamline during the turn.
Float-Flip-Streamline (Flip Turn)
From a still floating position near the wall, the swimmer flips quickly and finishes in a streamlined position on the back before pushing off and gliding.
Floating Open Turn / Float Snap Drill (Open Turn)
The swimmer floats (either with hands touching the wall or mid pool) and then performs an open turn, changing direction quickly and pushing off in streamline, either at the wall or in open water.
Vertical Open Turns (Open Turn)
The swimmer dives downward, touches the pool bottom with both hands, rotates vertically, and pushes back toward the surface.
Tennessee Turn / Torpedo Turn (Open Turn)
The swimmer approaches the wall underwater, performs an open turn fully submerged, and pushes off while remaining underwater.
No-Hand Walleye (Open Turn)
The swimmer performs an open turn without touching the wall with the hands, rotating and pushing off using body momentum and core strength only.
Multiple Pull-Outs off the Wall (Open Turn)
The swimmer remains underwater after the turn and performs repeated pull-out movements before surfacing.
Cross to Wall (Transition Turn)
The swimmer kicks on side/back approaching the wall with one arm crossing over/behind the head, the other arm down by the side, rotating the body and flipping the legs over water surface while turning. Done either at wall or in open water.
Grab the Lane Line (Transition Turn)
Mid pool, near lane line kicking on side with top hand forward, the other down by the side and facing the lane line , the swimmer grabs the lane line with the top hand and swings the legs over the water behind them to change direction.
Mid-Pool Flips (Transition Turn)
The swimmer practices crossover or bucket-style turns in open water away from the wall, rotating between strokes mid-pool.
Finishes
What to Notice When Watching
Finishes often highlight awareness, timing and effort at the very last part of the race.
Distance Judgment
Notice how the swimmer times their final strokes into the wall.
Final Stroke
Watch how the last stroke connects into the finish. Notice whether it appears rushed or controlled, and whether there’s a lunge.
Body Position at Contact
Observe whether the swimmer appears extended or compressed when they touch the wall.
Common Terms Used When Describing Finishes
Stroke Count Into the Wall
Refers to how many strokes the swimmer takes from flags until reaching the wall in backstroke.
Reach vs. Lunge
Descriptive terms used to compare different approaches to the wall at the finish and where the hand makes contact in sync with the last kick.
Timing the Finish
Refers to how well the final strokes appear to connect with the wall contact.
Finishes Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
VASA Trainers / Cords (Dryland Finish Drill)
On land, the swimmer stands or kneels while pulling resistance cords or a VASA trainer through finish-like arm motions, with the arm extending forward fast, assisted by the cord pull.
Paddle Finishes
In the water, the swimmer wears hand paddles and approaches the wall, completing finish motions with visibly extended arms and hands making contact with the wall using the paddles.
No-Breath Finishes
Swimmer sprints to wall and lunges on the last stroke.
Backstroke Finishes
Swimmer lunges with a slight submersion and a dolphin kick towards the wall and the back
Streamline & Kicking
What to Notice When Watching
Streamline Shape
Notice how straight and connected the body appears when the arms are extended overhead.
Head and Arm Alignment
Pay attention to how the head fits between the arms and how aligned the arms appear.
Kick Rhythm
Watch whether the kick appears steady or variable and how it supports forward movement.
Interaction with Body Position
Notice how kicking seems to help maintain balance and direction rather than acting independently.
Common Terms Used When Describing Streamline and Kicking
Streamline Position
Refers to the extended body shape with arms overhead and the body appearing long and aligned.
Flutter Kick
Describes the alternating leg motion commonly seen in freestyle and backstroke.
Dolphin Kick
Describes the simultaneous movement of both legs often seen underwater and in butterfly.
Kick Amplitude
Refers to how large or small the visible movement of the legs appears.
Kick Rhythm
Describes how consistently the kick repeats and how it aligns with other movements.
Kicking & Streamline Drills Coaches Commonly Use
DRILL NAME
+ What It Looks Like
Rotisserie Fish / Turning Torpedo
The swimmer moves down the pool while slowly rotating the body around its long axis, either side-to-side or through full rotations. Early versions show arms at the sides; later versions show arms extended forward in a streamline position. The kick is continuous and the body remains long as rotation occurs.
Board on Tummy
The swimmer holds a kick board against the stomach while kicking, with the head leaning back into the water. The legs perform either flutter or breaststroke-style kicking while the body remains supported on the surface.
Turbulence
Kicking is performed on the back with the head lifted above the surface, allowing the feet and legs to be clearly visible by the swimmer. The feet create visible disturbance in the water while the knees remain relatively still and under water.
Kickboard Over Knees
While kicking on the back or stomach, the swimmer holds a kick board positioned above the knees. The knees move close to, but do not contact, the board during flutter kicking, or intentionally contact it during breaststroke kicking.
Kick with Pull Buoy or Rubber Bands
The swimmer kicks with a pull buoy or band positioned between or above the thighs. The legs remain close together as the kick motion originates from the hips and travels down the legs.
No-Kickboard Kicking
The swimmer performs kicking without a kick board, in a variety of body orientations (on the stomach, back, or side). The body stays long and flat, often with arms extended forward in streamline, at the sides, or split between positions, while the kick continues uninterrupted.
SWIMLENS: Swim Technique Videos & Analysis 