Gallop Stroke: A Simple Drill to Boost Your Freestyle

If you spend any time in a pool, you’ve probably heard coaches shout “gallop!” during a freestyle set. It’s not a fancy term – it’s a quick arm‑only drill that helps you find a smoother, stronger catch. In this guide you’ll see how to do the gallop stroke, why it works, and where to fit it into your training.

How to do the Gallop Stroke

Start by floating on your belly with a normal kick. The key is to keep your legs relaxed – you’re not trying to swim fast, just stay afloat.

1. Pull your right arm down the water as you would in a regular freestyle pull, then bring it out of the water and back to the front. Immediately after, pull with the left arm while the right arm stays out of the water.

2. Keep the rhythm at about one arm pull per second. You’ll feel a “galloping” motion because one arm is always out of the water while the other does the work.

3. Focus on high elbow recovery and a strong, bent‑arm catch. The out‑of‑water arm should swing forward relaxed, not “snappy.”

4. Breathe as you normally would – the drill doesn’t change your breathing pattern, so you can keep your head at the usual side.

Do this for 25‑meter repeats, resting a short time between each. As you get comfortable, increase the speed slightly, but never sacrifice good form.

Benefits of the Gallop Stroke

Why bother with an arm‑only drill? Here are the main reasons swimmers love it:

• Better catch position. With one arm out of the water you can see the hand entry more clearly, helping you line up a clean catch.
• Stronger pull. The drill forces you to generate power using just one arm, which translates to a stronger pull when you add the other arm back in.
• Improved body roll. Because only one arm is pulling, your hips naturally rotate with the pulling side, teaching a smoother roll.
• Easy to fit into any set. You can use gallops in warm‑ups, drills, or as a finisher – just swap in a 25‑meter gallop whenever you need a quick technique fix.

Most coaches use gallops to break bad habits. If you notice a low catch or a flat body position, a few gallop repeats can reset your feel for the water.

Remember, the drill isn’t about speed. It’s about feeling the water, keeping a high elbow, and pulling with purpose. Once the movement feels natural, add it back into full freestyle swims and you’ll notice a smoother, more powerful stroke.

Give the gallop stroke a try next time you’re in the lane. A handful of focused repeats can make a big difference in your overall speed and comfort in the water.