TRANS­FORM YOUR SWIM IN JUST 60MINS

Dial in the drills this month and power up your arm stroke strength

220 Triathlon Magazine - - CONTENTS - RICHARD SMITH

Through my time coach­ing I’ve found that many age­groupers don’t in­clude enough spe­cific tech­nique work into their swim­ming pro­grammes; they fail to un­der­stand which drills are go­ing to have the great­est im­pact and why; and they end up rush­ing through and per­form­ing drill sets badly.

But now is the time to break your stroke down and work on spe­cific drills that will im­prove your stroke ef­fi­ciency and dis­tance per stroke. The next step is then to grad­u­ally put your im­proved tech­nique un­der pres­sure by build­ing cadence and speed, or by load­ing the stroke by wear­ing hand pad­dles, fins or re­sis­tance, e.g. with drag shorts, re­sis­tance para­chutes, etc.

Try and focus on one el­e­ment of your stroke tech­nique at a time, tar­get­ing spe­cific ar­eas of weak­ness or in­ef­fi­ciency. All the drill/swim re­peats in the ses­sion should be done at a con­trolled aer­o­bic in­ten­sity with em­pha­sis on qual­ity not ef­fort, so rest as you see fit.

JAMES MITCHELL

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