Top 5 Best Swim Drills for Beginner Triathletes
Swimming can be the most daunting leg of a triathlon for many beginner triathletes, especially those who learned to swim as adults. Fortunately, incorporating specific swim drills into your training routine to address form errors can dramatically improve your technique, efficiency, and confidence in the water. Here are five great swim drills that will help you become a stronger, more efficient swimmer, even if you're new to the sport.
To learn about the biggest mistakes that new swimmers make, check out our article here.
1. Catch-Up Drill
How to Do It:
Swim freestyle but with a wider arm recovery, keeping your hand entry in line with the shoulder.
After one arm completes the stroke and returns to the front, wait until it "catches up" with the other hand before starting the next stroke.
Maintain a strong body position and keep your head stable, breathing as needed.
What mistakes does this fix?
Short, choppy strokes
Poor breath timing
Poor hand entry and body alignment
Why It's Useful:
The Catch-Up Drill enhances your stroke timing and coordination. You open your shoulder and engage your back muscles more effectively, which can help to prevent shoulder injuries. This drill also promotes a strong, stable body position and ensures that each stroke is fully completed, maximizing your propulsion. It is a great drill to integrate if you struggle with your hand crossing your center line after entry.
How to do it:
Catch Up Freestyle Drill Tutorial
2. Zipper Drill
How to Do It:
Swim freestyle, but instead of a regular recovery, drag your thumb up the side of your body from your hip to your armpit, like zipping up a jacket.
Focus on keeping your elbow high and leading with it during the recovery phase.
Return your arm to the front and repeat with the other arm. Make sure you’re fully rotating from one side to the other between strokes.
What mistakes does this fix?
Keeps your body from ‘slithering’ mid stroke
Forces a stable and straight line during recovery
Adjusts wacky stroke recovery
Why It's Useful:
The Zipper Drill emphasizes a high elbow recovery and stable body line, which is essential for an efficient freestyle stroke. It helps develop proper arm mechanics, ensuring that you’re not spending unnecessary energy during the recovery phase. This drill also encourages you to keep your body streamlined, allowing for smoother and faster swimming and attempting to remove a ‘snake-like’ slithering of the body.
How to do it:
3. Shark Fin Drill
How to Do It:
Swim freestyle and, during every stroke, pause with one arm extended forward and the other bent, with your hand on your side and elbow up.
Your elbow should be pointed upward, resembling a shark fin.
Hold this position for 1-2 seconds, focusing on your balance and body rotation.
Move your hand back down to your side, then back to the shark fin position, and then finish the stroke (Do not hold the shark fin position again).
What mistakes does this fix?
Emphasizes high elbow during recovery phase
Adjusts flat stroke and helps facilitate rotation
Why It's Useful:
The Shark Fin Drill improves your body rotation and balance, which are key components of an efficient freestyle stroke. By pausing in the shark fin position, you learn to control your movements and maintain a rotated body and taut core without falling flat. This drill also helps you develop a strong core and enhances your awareness of proper body alignment.
How to do it:
4. 6 Kick Switch Drill (3 second glide)
How to Do It:
Start in a streamlined position on your stomach.
Rotate your body to one side, keeping one arm out front with the other at your side.
Kick six times in this position, focusing on maintaining a strong, steady flutter kick.
After six kicks, rotate to the other side, finish your stroke and begin the next one, and repeat.
What mistakes does this fix?
Flat stroke and poor rotation
Dead kick
Disengaged core
Why It's Useful:
The 6 Kick Switch Drill isolates your kicking technique and improves your body rotation. By pausing and kicking, you can concentrate solely on your kick and body position. This drill helps you develop a strong, consistent flutter kick and reinforces the importance of core strength and stability in your freestyle stroke.
how to do it
5. Single Arm Freestyle Drill
How to Do It:
Start in a streamlined position with both arms extended in front of you.
Choose one arm to perform the freestyle stroke while keeping the other arm extended forward.
Execute the full stroke with your chosen arm: catch, pull, and recovery.
Breathe to the side of the stroking arm, rotating your body naturally.
Maintain a strong, steady flutter kick throughout the drill.
Switch arms after a set number of strokes or distance.
What Does It Fix?
The Single Arm Freestyle Drill corrects several common mistakes:
Over-rotation during stroke
Dropped elbow during pull phase
Crossing over the center line
Poor breathing technique: Reinforces proper breathing mechanics and body rotation, as well as keeping your head sideways and ear ‘on’ your bicep
Why It's Useful:
The Single Arm Freestyle Drill isolates each arm's movement, allowing you to focus on proper stroke mechanics. It promotes better body rotation, improves balance and stability in the water, and enhances coordination and rhythm. This drill also builds muscle strength and endurance, contributing to a more powerful and efficient freestyle stroke.
How to do it:
One-Arm Freestyle Drill Tutorial
By incorporating these five drills into your swim training routine, you'll develop a more efficient and confident freestyle stroke. Whether you've been swimming for decades or you’re an adult learned swimmer, these drills will help you build a solid foundation for your freestyle technique. Happy swimming!