College Swimming and Diving Drills

December 13, 2011
by Justin

We are knee deep into the swimming and diving season, and if you want to swim or dive at the next level, you’ve come to the right place. Welcome to The Deep End, the new college swimming and diving blog, written by the @HempsteadHuddle, and provided to you by ScoutMe. Over the rest of the season, I’ll be here weekly giving you tips, techniques and drills, that will get you recruited at the college swimming and diving level. The first week’s issue took and in-depth look at two programs across the college swimming and diving spectrum, Auburn and Drury University. This week we are going to get into the meat and potatoes of high-level college swimming and diving, with some great workouts for each aspect of the sport. Let’s check these drills out.


College Swimming and Diving Drill: Riding the Board

It may sound simple, but if you can’t ride the board, you will not get a diving scholarship. Springboard Diving is a test of balance, rhythm, and core strength. The art of riding the board is getting comfortable with springboard. To practice riding the board is bouncing up and down with the board three times in a row. When you land, you should feel a smooth transition. The test of this drill is to control your body’s spring off the diving board; if you loose control and fall into the water, you have failed the drill. Here is what the drill looks like at its best.


College Swimming and Diving Workout #1

At the college swimming and diving level, you are going to go through some difficult practices. The best way to get into swimming shape is to swim. Here are four some great drills provided by the NTC Masters Swim Blog.



The 3-6-3 is a great swimming workout to emphasize balance within each stroke, and focus on each facet of swimming. Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks.


Single-Arm Drill:

Grasp a small kickboard in your left hand and extend your left arm above your head, swimming a lap of the pool with just right arm strokes. This will allow you to focus on a perfect underwater pull with your right arm. Switch arms and continue swimming another lap.


Thumb-Drag Drill:

While swimming a lap of freestyle, drag your thumb along the side of your leg as you lift your arm out of the water. At the beginning, you might feel your thumb drag along your rib cage, waist, or hip, which means you are not completing the swimming stroke to the middle of your thigh. You have a complete finish when you feel your thumb passing along the side of your leg.


Tarzan Drill:

While swimming freestyle with your head out of the water, look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire you are swimming, to strengthen your neck muscles for triathlon swimming.


It was my favorite cartoon fish Dory, who once said one of my favorite quote in reference to her approach with life: “Just keep swimming.” No matter your level or what your P.R. is, you still have time to make this your best swimming and diving season left. Until the next time, this is The Deep End, bringing you are the best in college swimming and diving, and this is Yorick Hempstead signing off.



Yorick Hempstead is an ex-college athlete who is a sports blogger for ScoutMe. He is always talking sports on twitter @HempsteadHuddle.

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