Triathletes tend to think of speed drills as winter-only training activities. Don't make this mistake.
If you're looking to trim some time off your PR, drills are just as important to do within race season as they are in the offseason. One of the components of getting faster is having the neuromuscular ability to generate quick limb turnover.
Here are three drills focused on neuromuscular training that are beneficial to do year-round.
Warm up with a swim of at least 500 yards (or meters), and do the following:
- 4 to 8 sets of 25 yards of swimming
- The first half of each set is completed by swimming with your hands formed into a fist, making it as small as possible. This doesn't mean simply bending your fingers over and leaving your entire palm exposed to the water. Make your fist small.
- Swim through the water moving your arms and hands as quickly as possible. It will feel like you aren't moving very far with each arm stroke. Fast-arm turnover is your primary goal.
- After completing the fist segment, continue swimming for the second half of the length and open your hands out of the fist shape. With your hands open, swim to the wall with as much power and speed as you can muster.
- At the end of each set, take 20 to 30 seconds of recovery. The goal is to take enough recovery so you can swim fast again.