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Every swim instructor has a few go-to drills—the ones that consistently help swimmers improve. For me, one stands above the rest: the catch-up drill.

But when I teach it, I rarely call it that.

Instead, I call it TAG — Touch and Go.

It’s simple, memorable, and surprisingly powerful.

What Is the TAG (Touch and Go) Swim Drill?

The TAG drill is a beginner-friendly freestyle swimming drill designed to improve body position, balance, and stroke timing.

Here’s how it works:

  • One hand stays extended straight in front of you.
  • The other arm completes a full stroke.
  • When that moving hand reaches the front, it touches the stationary hand—tag!
  • Then you immediately begin the next stroke.

Touch and go. TAG.

This playful concept makes the drill easier to understand and helps swimmers remember it long after practice.

Why the TAG Drill Is So Effective

Behind its simplicity, the TAG drill teaches one of the most important principles in freestyle swimming:

👉 Always maintain a long, streamlined body position.

That front arm isn’t just waiting—it’s acting as a stabilizer. It helps keep your body aligned, balanced, and efficient in the water.

A Common Mistake in Freestyle Swimming

Many beginners fall into the same trap when learning freestyle:

  • Arms spin quickly in a windmill motion
  • Each stroke rushes into the next
  • The body never stabilizes

While it feels energetic, this approach actually creates problems:

  • Poor balance in the water
  • Side-to-side wobbling
  • Increased effort with less forward movement

In short, swimmers end up working harder—not smarter.

How the TAG Drill Fixes Your Stroke

The TAG drill naturally corrects these issues by forcing better timing and control.

1. Improves Body Alignment

Keeping one arm extended helps your body stay long and balanced.

2. Encourages a Stronger Glide

Instead of constant motion, you begin to move through the water more efficiently.

3. Builds Better Stroke Timing

Each stroke becomes more deliberate and controlled.

4. Enhances Body Awareness

Slowing down helps you feel:

  • Your body rotation
  • Your hand entry
  • The power of each pull

This awareness is key to improving overall swimming technique.

From Frantic to Efficient Swimming

With practice, something amazing happens:

  • The rushed, windmill strokes disappear
  • Movements become smoother and more controlled
  • Your stroke looks calmer—but becomes more powerful

Swimmers often notice they’re moving faster while using less energy.

Why I Teach TAG to Beginners First

The TAG drill is one of the first freestyle drills I introduce because it’s:

  • ✅ Easy to understand
  • ✅ Fun and engaging
  • ✅ Highly effective for all skill levels

It creates a strong foundation that swimmers can build on as they improve.

The Moment It Clicks

There’s always a moment when everything comes together.

The swimmer reaches forward.
Their hands meet.
And suddenly, they glide more smoothly through the water.

It feels easier. More natural.

Touch. And go.

Final Thoughts: Simple Drills, Powerful Results

Sometimes the best swimming drills aren’t complicated.

The TAG drill proves that a simple idea—like a game of tag between your hands—can completely transform your freestyle stroke.

If you’re looking to improve your swimming technique, efficiency, and control, give TAG a try the next time you’re in the pool.

You might be surprised how much it changes your swim.

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