Do Not Skip the Drills
It might be tempting to skip the drills and go straight to the speed work. But doing drills when you first start will help make you a more efficient swimmer—and faster later on. But don't just guess what drills you should do; use your swim analysis from step one to correct your errors and customize your training program.
Crank Up the Intensity
While drills are very important, everyone regardless of skill or experience level does need intensity to improve. In the beginning of the season, more emphasis should be placed on drills, but as your form gets better the ratio should go more towards the intensity.
Regardless, every workout from the beginning of the season to the end, should include some speed work whether it is 10x25 for beginners to 10x200 for more seasoned endurance swimmers.
More: 10 Steps to Improving Your Triathlon Swim
Hit the Gym
Since this is not racing or the build phase of the season, focusing on strength is important. Building up your shoulder muscles will help prevent injuries from occurring when volume does increase. The following exercises help build those swim specific and core muscles:
- Straight arm, standing lat pull downs
- Seated rows
- Dumbbell lateral raises
- Leg extensions
- Leg curls
- Squats
- Dead lifts
- Tricep extensions
These tips should jump-start your season and make you even faster and more fluid in the water than you were last year.
Happy swimming!
More: 7 Strength Moves to Speed Up Your Swimming
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