Effective Swim Training Techniques for Triathletes

Swimming is often the most challenging aspect of Triathlon for many athletes. Whether you’re just starting out, or aiming to shave those final few minutes off your race time, effective swim training is very important. Improving your technique can transform your swim performance, making you more efficient and confident in the water. Below, we'll share some of the best swimming drills for Triathletes that have helped many of our athletes.

Why Focus on Drills as a Triathlete?

Swimming drills should not be done aimlessly. They are targeted exercises designed to improve specific aspects of your stroke, be that breathing, body position, timing, your kick, and more. When you incorporate drills into your training, you are breaking down the swim stroke into manageable parts, allowing you to focus on specific aspects.

For example, drills can help you:

• Improve your body position and alignment to reduce drag

• Develop a stronger and more effective pull and catch

• Enhance your breathing for better oxygen intake and timing

• Develop your technique so it doesn't break down with fatigue

  
  

By regularly practices of drills, you’ll notice the benefits.

Swim start at 70.3 World Championships Lahti

Swimming Drills for Triathletes

Below are some effective swimming drills that are easy to incorporate into your swim sessions and can be adjusted based on your skill level.

1. Catch-Up Drill

This drill helps improve your arm extension and timing. Here’s how to do it:

• Swim freestyle but keep one arm extended in front while the other completes a full stroke.

• Only start the next stroke when the extended hand “catches up” with the stroking hand.

• Focus on a long, smooth reach and a strong pull.

  
  

This drill encourages a longer stroke and better body rotation, which are crucial for efficient swimming.

2. Finger Drag Drill

The finger drag drill promotes high elbow recovery and smooth arm movement:

• Swim freestyle normally but drag your fingertips lightly across the surface of the water during the recovery phase.

• Keep your elbow high and relaxed.

• This drill helps develop a relaxed, efficient arm recovery and reduces shoulder tension.

  
  

3. 3-3-3 Drill

This drill alternates breathing and stroke patterns to improve bilateral breathing and balance:

• Swim three strokes breathing on the right side, three strokes breathing on the left, and three strokes breathing every third stroke (bilateral breathing).

• Repeat this cycle throughout your swim set.

• It helps balance your stroke and improves your ability to sight in open water.

  
  

4. Kicking With a Kickboard

Using a kickboard isolates your legs to strengthen your kick:

• Hold a kickboard with both hands and focus on a steady flutter kick.

• Keep your hips high and kick from the hips, not the knees.

• This drill builds leg strength and improves your body position in the water.

  
  

5. Doggy paddle

Doggy paddle drill helps develop your feel for the water and catch at the start of the stroke:

• Keeping your arms out front, and maintaining high elbows, complete short strokes completing only the initial catch phase of the stroke.

• Once you've finished the catch portion bring the arm back forward beneath the body to the out front position.

• Keep the cadence of the strokes high, aiming to catch as much water with the forearm each time as possible.

  
  

  

  Dive start at the Professional Triathlon Organisation Eton Dorney race

  
  

How to Structure Your Swim Training Sessions

A well-structured swim session balances a warm up with some easy swimming, and drills, a preparation set to get the body firing, and a main set/body of work, followed by an easy cool down. Here’s a simple template you can follow:

1. Warm-up: Easy swimming with some mixed strokes if possible

2. Drill Set: Focus on 2-3 drills per session, repeating each drill a number of times over 25-50 metres. Mix in some drills straight into normal swim to 'feel' the benefit.

3. Preparation set: Shorter 25-100 metre intervals of mixed paces, tailored to the intensity of the main set in order to get the body primed.

4. Main Set: Swim intervals focusing on targeted pace/effort and outcomes. For example, 5 x 200 metres at threshold with 30 seconds rest in between.

5. Cool Down: Easy swimming, with a mixture of strokes, drills, kick, and pull to finish the session.

   
   

Remember, consistency is key. Aim to swim at least 2-3 times per week, with targeted sessions that have a clear focus.

Using Technology to Enhance Your Swim Technique

One of the best ways to improve your swim is by getting expert analysis on your technique. Services such as the Endless Pool Stroke Analysis we offer are ideal for this. This service provides detailed video analysis of your stroke, helping you identify areas for improvement identified by our swim experts. This targeted feedback accelerates your progress and ensures your training is effective.

Keep Your Motivation High and Track Your Progress

Swimming can be tough, but tracking your progress keeps you motivated. Use a swim log or training app such as TrainingPeaks to record:

• Distances swam

• Times for intervals

• Notes on technique improvements

• How you felt during each session

  
  

Celebrate small wins like improved stroke count or faster 100m times. Remember, every session brings you closer to your race goals.

Swimming is a skill that improves with focused practice and the right guidance. By incorporating drills, proper structure in your sessions, and seeking advice to refine your technique, you’ll unlock your full potential in the water.