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PlanB Coaching > Blog > Information > Best Swimming Drills for Triathletes
As a triathlete, swimming can often be the most daunting leg of the race, especially for those who aren’t naturally strong in the water. However, with the right training, you can significantly improve your swim technique, endurance, and overall performance. Performing the Best Swimming Drills for Triathletes drills is an excellent way to target specific areas of your stroke, enhance your technique, and build strength. Below are fifteen of the best swimming drills every triathlete should incorporate into their training regimen.
We recomend that the first 10 minutes of any swim workout should be swim drill focused. It is best to pick 2 drills from the list below and then practice them every week in your swim sets.
This swim drill focuses on improving stroke length, body position, and proper arm technique. It helps develop a smoother, more efficient stroke by isolating each arm and preventing overreaching or underreaching.
How to do it:
Benefits: Helps refine body rotation and ensures proper hand entry.
Single arm swimming drill allows you to focus on one arm at a time, ensuring a strong pull and reducing drag. This drill also encourages better body rotation and balance in the water.
How to do it:
Benefits: Builds strength in each arm and improves your body position.
This is a great drill for improving body rotation, breathing technique, and timing. It combines single-arm swimming with a specific focus on rotation.
How to do it:
Benefits: Teaches proper body rotation and helps with timing and stroke rhythm.
Using a pull buoy between your legs isolates your arms and helps you focus on your upper body technique. It’s a fantastic drill for building arm strength and improving the catch phase of your stroke.
How to do it:
Benefits: Builds upper body strength and helps improve stroke efficiency.
Sculling teaches you to develop a feel for the water, improving your hand entry and catch phase. This drill is essential for developing proper propulsion and increasing efficiency.
How to do it:
Benefits: Improves your catch phase and feel for the water, promoting better stroke technique.
Using a kickboard helps improve your kick technique, builds leg strength, and helps you focus on body position and balance in the water.
How to do it:
Benefits: Strengthens legs and improves body position while focusing on your kick mechanics.
This drill is excellent for focusing on hand entry, body position, and streamlining. It also helps triathletes develop better rotation and balance.
How to do it:
Benefits: Encourages a streamlined body position, better body rotation, and reduces drag.
The fist drill helps develop a stronger and more effective catch phase by encouraging proper hand positioning and focus on the forearm’s role in propulsion.
How to do it:
Benefits: Improves your forearm and catch technique, making your pull stronger and more efficient.
This drill combines speed and endurance, teaching you to increase stroke rate and power while maintaining efficiency.
How to do it:
Benefits: Builds stamina, teaches pacing, and increases stroke rate while maintaining form.
The Broken Arrow Drill can be used to work on numerous aspects of your swim stroke, including timing, hand entry and alignment. This swimming drill is done from a single arm leading position. Then, slowly move the non leading recovery arm up over your side until your hand is at your ear. Keep your hand there for a few seconds or kicks. Then slowly put your hand in the pool in front of you. Repeat this several times across the pool.
How to do it:
Benefits: Reduces tension in Neck and Shoulders
The Long Dog swim drill is a technique-focused exercise that helps swimmers develop better stroke mechanics and body position. It involves swimming with one arm extended forward while the other arm is in a relaxed recovery position, mimicking the movement of a dog paddling through the water.
How to do it:
The Tarzan swim drill is a technique drill aimed at improving head position, breathing technique, and body alignment. It involves swimming with a freestyle stroke but with your head above the water at all times, mimicking a “Tarzan” style. This drill helps develop a more effective breathing pattern and better body posture in the water.
How to do it:
How to do it:
Swim freestyle with a focus on increasing the distance covered with each stroke. To do this, consciously lengthen your reach and slow down your stroke rate, aiming for more efficient, powerful pulls. Count the number of strokes it takes to cover a set distance (e.g., 25 or 50 metres) and work to reduce the number of strokes per length over time.
Benefits:
How to do it:
Swim freestyle while consciously focusing on keeping your head in a neutral position, aligned with your spine. Your gaze should be directed straight down, not forward, with the water line at eye level. Avoid lifting your head too high out of the water, as this can cause your body to sink and increase drag.
Benefits:
How to do it:
Swim freestyle, varying your breathing pattern to gradually increase the number of strokes between breaths. Start by breathing every 2 strokes (bilateral breathing), then progress to 4, 6, 8, 10, 12, and 14 strokes. Focus on maintaining a steady rhythm, proper body position, and relaxed breathing throughout. Return to a shorter breathing cycle if you start to feel fatigued.
Benefits:
This drill enhances body position, balance, and streamlining in freestyle, helping to correct a common flaw known as the “crossover.” A crossover occurs when the lead arm crosses the centerline upon entry, often leading to compensatory movements like an inefficient scissor kick or excessive hip sway. By practicing this drill, swimmers develop a more aligned and efficient stroke.
Starting Position: Lie on your side with one arm extended straight forward (aligned with your shoulder) and fingers pointing toward the wall. Keep the other arm relaxed by your side.
Kicking: Maintain a steady, rhythmic kick from the hips with straight legs and relaxed ankles.
Alignment: If you drift toward the lane rope or wall, adjust the direction of your lead arm to stay straight.
Breathing: Rotate your head smoothly to breathe without disrupting your balance or rhythm.
Use fins to improve balance and propulsion while focusing on proper technique.
Incorporating these swimming drills into your training can help you become a more efficient, powerful swimmer. By targeting specific aspects of your stroke, from the catch to the kick, you can build strength, improve technique, and ultimately shave time off your triathlon swim leg. Whether you’re a beginner or an experienced triathlete, there’s always room for improvement, and these drills can make a significant difference in your performance.
Remember, consistency is key. Keep practising these drills, and over time, you’ll notice improvements in your technique, speed, and overall swim efficiency. Happy swimming!
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