Game version
Stroke spotters: one swims a length while the partner on deck watches for one thing (long arms or a smooth kick) and shares what they liked. Swap, with an adult watching.
Fist Freestyle
Swim with closed fists so you learn to hold water with your forearm.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Swim one length of freestyle with your hands in loose fists.
Core: Full stroke. Beat your own count of strokes per length by one fewer, comfortably.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool
- Level · skill
- Advanced · Stroke Technique
The steps
How it works
- Swim one length of freestyle with your hands in loose fists.
- Bend your elbow early so your forearm faces the wall behind you.
- Swim the next length with open hands and notice the grip.
- Do 8 lengths, alternating.
Coaching point
Forearm is your paddle.
Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a focus: Less (kick only), Core (full stroke), More (full stroke with a smooth breathing rhythm). Beat your own count of strokes per length by one fewer, comfortably.
Story
You are a dolphin gliding through the water with long, smooth strokes.
My best
Beat your own count
Beat your own count of strokes per length by one fewer, comfortably. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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