Swim Drills for Triathletes

Vertical Kicking and Fin Work

If you have: Poor kick.

For those with very poor kicking ability, vertical kicking in the deep end for 1-minute sets is a great way to generate more kick propulsion from the hips. Do this with a kickboard in your hands, slowly moving it above your head as you progress.

Once you can do three sets of one minute with the board above your head, move onto swimming with the fins, which helps you feel your kick more effectively.

Pull Buoy Swimming

If you have: A 100 No Kick, 50 Kick ratio that is below the 1.50 threshold

Focused aerobic pull buoy swimming is a great way to shut off the kick and allow you to focus on many of the upper-body related limiters identified above. This is especially beneficial for any identifiable body rotation limiters.

For Any Issue Other than Poor Balance

If you are looking for an efficient and comfortable way to swim while training and racing, focus on the front end, a low stroke count and long glide. If you want to lead the swim portion of a triathlon, focus on a strong back end and high turnover, both of which still require good balance in the water.

Different swimming objectives require different training techniques and mechanical demands. So, when receiving swim drill advice or looking for a coach, make sure that you clarify the type of racing that you are looking to do, and make sure that the advice matches your specific objectives.

Check out the video:

Active logo Use these swim drills to train for your next triathlon.

To find events outside of the U.S.A., search Active Global.

Jesse Kropelnicki is an elite triathlon coach who founded QT2 Systems, LLC, a leading provider of personal triathlon and run coaching, as well as TheCoreDiet.com, a leading provider of sports nutrition. Jesse coaches professional triathletes using quantitative training and nutrition protocols. His blog is www.kropelnicki.com.

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