--- title: "Master Swim Strokes & Technique Drills in Bangalore | Nisha Millet" description: "Improve your swim efficiency with expert technique drills and stroke correction. Learn flip turns, side breathing, and race starts with Olympian Nisha Millet in Bangalore." canonical: https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/mastering-the-strokes-technique-drills last_updated: 2025-09-05 --- # Master Your Swim Technique with Expert Drills Tribe Verified · Certified coaches across 12 Bangalore pools By [Nisha Millet Swimming Academy](https://mytribe.in/nishamilletswimmingacademy) · Training at 4 centers including Koramangala & Gandhi Nagar · ₹7,500 per month (estimate) Part of [Competitive & Performance Training](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training). [View full gallery](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/gallery) Whether you are aiming for a personal best or just want to feel more comfortable in the water, refining your technique is key. We break down the mechanics of every stroke to make your swim faster, more efficient, and enjoyable. ## Photos and videos - [Video: Workshop Alert! We regularly host workshops on skills like dives and flip turns to help you elevate your swimming. Here, you can see demonstrations of both the 'Grab Start' and 'Track Start'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f75e49f-26c4-4e0e-8f2f-231be616f39f) - [Video: Part 2 of our Diving and Flip Turn workshop. Our swimmers went through diving progressions from kneeling dives to crouch dives and finally racing dives off the blocks. Safety and proper form are key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/233831bc-791b-4924-8b11-beb9c03d98e1) - [Video: Part 1 of our workshop focused on flip turns. We started with somersaults and tumbling on land and in the water to build the coordination needed for fast and efficient turns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e12ff6a2-d106-41e2-b54d-00e9892f6618) - [Video: The excitement of learning a flip turn as an adult is unmatched! Our intermediate adults practiced with drills and were confidently flipping by the end of the session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91a1095e-bb77-4163-b405-21432dbeb973) - [Video: A key tip for freestyle breathing is to rotate your shoulders and hips, not just your head. Here, we demonstrate a drill to practice the correct body rotation for an efficient breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/033d8450-6112-4d31-9c37-6647bb1a16c7) - [Video: Many people ask how to nail side breathing. Here are some close-up tips: keep one goggle in the water, use your outstretched arm as a pillow, and exhale fully underwater before you turn to breathe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/697ff0e2-b3be-45b6-afd8-f450be3d7529) - [Video: In this tutorial, I break down how to breathe to the side in freestyle. Mastering this skill is the key to swimming longer distances with less effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e22ba28d-9a3e-44b6-8316-cf0713ebe8c3) - ![An underwater view of a swimmer mastering their stroke. With our team's extensive knowledge, we can help you take your swimming skills to the next level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5618bd50-7b11-4d88-9165-d421e53c42a0) - [Video: When you see a butterfly stroke this smooth and powerful, you have to take a slow-mo video! This is our coach Sanmith, a former national-level swimmer, demolishing a fly set.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35f7c779-eead-4d1f-9179-6b3934ef5022) - [Video: My coach Sumesh and I demonstrating the butterfly stroke. We both have different techniques, but the goal is the same: a powerful and efficient stroke.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc00ba31-4a6d-4839-9162-480887c96c43) - [Video: Butterfly is the toughest stroke, and practice is essential. Here our sub-junior Marlins are doing drills on land to perfect the timing of their arm action and breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/990fd19b-2a48-4344-ae86-5d149c34076a) - [Video: Want to get better in deep water? We run drills and workshops at our 7-foot deep pool to build water confidence, from simple vertical kicking to more advanced underwater dolphin kick drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c284ab7d-39f4-4bb4-925a-4014704c76a7) - [Video: The coolest way to put on a swim cap! Our head coach having some fun with a classic cap drop. We believe in keeping training fun and lighthearted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8b149c0-2b90-4230-a189-e420a8991dc2) ## About Mastering the Strokes: Technique & Drills One of the most common bottlenecks we see is the struggle with side breathing in freestyle. If you are lifting your head to breathe, you are likely sinking your hips and losing momentum. We teach a 'sleeping on the water' technique: rotate your hips and shoulders together, keep one goggle submerged, and use your outstretched arm as a pillow. It is a game-changer for swimming longer distances without exhaustion. Technique isn't just for competitive athletes; it is the difference between thrashing and gliding. At our academy, we focus on the 'Brain & Body' approach, ensuring you understand the mechanics behind every movement. ### Dives & Flip Turns Often overlooked, these skills are essential for efficiency. We run workshops at Nalapad Academy to demystify the grab start, track start, and the somersault flip turn. We start with dry-land practice to build coordination before testing it in the water, ensuring you move through the wall, not into it. ### Stroke Correction We dissect the four strokes, focusing on: * **Freestyle:** Mastering the rotation and side breathing. * **Butterfly:** Perfecting the timing of the arm action, hip undulation, and the kick. * **Deep Water Skills:** If you struggle in the deep end, we start with vertical kicking drills to build the water confidence needed to execute these strokes comfortably. ### Our Training Environment Whether you are a 'Marlin' or a 'Jelly', you get access to top-tier facilities, including our 50m Olympic pool for endurance and 25m indoor pools for year-round, weather-proof sessions. We use video feedback on the pool deck to show you exactly where your stroke needs adjustment, helping you hit those personal bests faster. If you want to refine your mechanics, join us for our next intensive technical workshop. ## About Nisha Millet Swimming Academy I’m Nisha, and I’ve spent more time in the water than anywhere else. We built this academy to share the 'gyaan' I picked up on the racing circuit, making complex swim techniques feel simple and fun. Join us, and let's get your stroke as smooth as it should be. [See all of Nisha Millet Swimming Academy's services](https://mytribe.in/nishamilletswimmingacademy) ## More from Competitive & Performance Training by Nisha Millet Swimming Academy - [Featured](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/featured) - [Our World-Class Pools](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/our-world-class-pools) - [The Marlins: For Young Champions](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/the-marlins-for-young-champions) - [The Jellies: Our Adult Masters & Triathlete Squad](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/the-jellies-our-adult-masters-triathlete-squad) - [More Than a Team: Our Community & Coaches](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/more-than-a-team-our-community-coaches) - [Beyond the Pool: Dry-Land & Strength](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/beyond-the-pool-dry-land-strength) - [Your Swim Journey: Our Programs & Levels](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/your-swim-journey-our-programs-levels) - [Swim Gyaan from an Olympian](https://mytribe.in/nishamilletswimmingacademy/competitive-performance-training/swim-gyaan-from-an-olympian) ## More services by Nisha Millet Swimming Academy - [Lap Swimming](https://mytribe.in/nishamilletswimmingacademy/lap-swimming) - [Private Coaching & Specialty Workshops](https://mytribe.in/nishamilletswimmingacademy/private-coaching-specialty-workshops) - [Swimming Lessons](https://mytribe.in/nishamilletswimmingacademy/swimming-lessons) ## Similar work from other experts - [Professional Stroke Masterclasses for Competitive Swimmers](https://mytribe.in/pmswimmingcentre/competitive-swim-training/stroke-masterclasses) by PM Swimming Centre · Competitive Swim Training · Visit Swimming Centre in Jayanagar - [Freestyle Stroke Correction and Technique Training](https://mytribe.in/shantha_athlete/swimming-coaching/freestyle-stroke-correction) by Shantha Murthy · Swimming Coaching · Pool training at Golden Fins, NRI Layout - [Advanced Swimming Technique Coaching](https://mytribe.in/swimsquareindia/competitive-swimming-coaching/poolside-precision-advanced-swim-techniques) by Swimsquare · Competitive Swimming Coaching · Training at Anjanapura Centre - [Competitive Swimming Race Technique & Drills](https://mytribe.in/sasth_apools/competitive-swimming-training/the-winning-edge-race-technique-drills) by Sasthapools · Competitive Swimming Training · Training at 5 locations including Bellandur & Whitefield - [Advanced and Competitive Swimming Training](https://mytribe.in/raycenterbng/swimming-lessons/advanced-competitive-training) by Ray Center · Swimming Lessons · Pool at Wilson Garden, Bengaluru - [Professional Swimming Coaching & Stroke Correction](https://mytribe.in/praveenbabu_india/swimming-lessons/professional-coaching-stroke-correction) by Praveen Babu · Swimming Lessons · Classes at Dolphin Aquatics, Betahalasuru ## Book To book Nisha Millet Swimming Academy, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Competitive%20%26%20Performance%20Training%20by%20Nisha%20Millet%20Swimming%20Academy.) 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