Swimming
Freestyle Six-Kick Switch Drill
The freestyle six-kick switch drill alternates six flutter kicks on each side with one freestyle stroke. It develops balance, body rotation, and coordination between your kick and arm stroke.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off the wall into a face-down glide.
- Roll partly onto one side with your lower arm extended ahead and your upper arm resting against your thigh.
- Perform six small flutter kicks in this position.
- Switch sides with one freestyle stroke: pull your leading arm underwater while your trailing arm recovers forward over the surface.
- Perform six flutter kicks on your new side.
- Repeat the six-kick, one-stroke pattern for the length.
- Take hold of the wall to finish.
Form cues
- Rotate shoulders and hips together.
- Keep your neck long.
- Kick from your hips.
- Exhale gently into the water.
Common mistakes
- Lifting your head to breatheTurn your face just far enough to clear your mouth during the side balance, rather than looking forward.
- Crossing the reaching arm inwardReach forward in line with your shoulder instead of across the center of your head.
- Pausing the kick during the switchKeep your kick flowing through the stroke so you maintain forward movement.
- Rolling fully onto your backUse a partial side tilt with your chest angled toward the pool bottom.
Safety
Losing balance or mistiming a breath can cause you to inhale water; fatigue increases drowning risk. Forcing the forward reach can also irritate your shoulder.
- Practice in a lifeguarded pool with a clear swimming path.
- Start only if you can swim a pool length comfortably and recover at the wall.
- Breathe whenever needed rather than holding your breath to complete the kick count.
- End the drill if you develop shoulder pain or cannot maintain comfortable breathing.
If side breathing is not reliable or you have shoulder or neck pain, choose a simpler kicking drill before attempting the arm exchange.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Use an easy pace; the goal is a controlled transition rather than a fast length.