HOW TO REFINE SWIM TECHNIQUE
Follow these essential tips and strategies to maximise your pool and open-water sessions this off-season…
01 DO YOUR DRILLS
“It often surprises our swimmers to be shown Olympians performing basic swim drills,” says Dan Bullock, director of Swim for Tri. “Like a pro golfer who might have his swing analysed and rebuilt, drills will help all swimmers at all levels learn or relearn to swim more effectively and efficiently.”
02 SMOOTH ENTRY
Paul Jones of F4L Coaching uses the hand entry as the starting point for the freestyle arm action. “Your hand should enter the water between your opposite elbow and your wrist,” Jones says. “Beyond the wrist you’re overreaching; too short and you may well take your goggles off!” A good drill that helps your hand entry is single arm freestyle. “Drive your hand into the water to get into a good catch position. At the start of the catch phase, your fingers should be below your wrist, wrist should be below your elbow and your elbow should be below your shoulder. Also, the pointy bit on the back of your elbow should be pointing up.” Sculling is good for this.
03 STRETCH AND SWIM
Incredibly, coach Darren Smith saw six of his triathletes compete at the 2012 Olympics, including silver medallist Lisa Norden. We pinned down Smith at the Science and Triathlon Conference and he revealed that one of the key dryland exercises his team uses is the plank as it stabilises the core for improved body position. “We also use a stretch cord before every swim so they’re primed for technique work,” he added.
04 DRYLAND TRAINING
“Watch, learn from and partake in as much swimrelated dryland training as you possibly can each week to minimise the damage done from being out of the water during restrictions,” says Bullock. “After three months of dryland stretch-cord training with us last spring, many of our regulars who came to the lake weren’t too far behind where they’d normally be when returning to the water.”
05 RELAXED BODY
“Freestyle swimming is a struggle without the solid foundation of a relaxed body position,” Jones explains. “A simple exercise to improve your position is to lie on the floor face down. Put your thumb on your glute, engage the glute and then lift your leg, just a few inches, using the glute and the hamstring. Alternate legs, making sure you engage the glute first before lifting.”
06 21ST-CENTURY ANALYSIS
When restrictions allow, a number of coaching providers offer underwater video analysis. Take the likes of Swim Smooth coach Emma MacDonald, who offers this service, plus take-home video and bespoke technique advice in Hertfordshire. Devices likes those from Incus also utilise cutting-edge technology to help you analyse and refine your swim stroke.
08 HEAR IT FOR THE BUOYS
Pull buoys are a staple in many triathletes’ swim-tool armoury. By placing said buoy between your thighs, knees or calves, you isolate your upper body and so can focus on your arm action. You can then concentrate on improving upper-body technique. A bonus is a strength hit. And that’s not all. A pull buoy prevents your legs and feet dropping, teaching you to sustain a high, drag-reducing body position.
07 BREATHE EASY, SWIM FAST
If you’re not from a swimming background and are just starting out in triathlon, one of your biggest upcoming battles is breathing. Most beginner swimmers tend to hold their breath underwater instead of breathing out. Instead, when your face is submerged, breathe out gently. Bubbles should come out of your mouth or nose. As for breathing in, take a deep breath through your mouth when you turn your head to the side.
09 REMEMBER YOU’RE A TRIATHLETE
Bullock would like to remind all that numerous triathlons begin with an open-water swim. “That’s why you should swim all-year round in wetsuits if pool temperature – and pool rules – allow,” he says. “Too many turn up near race season and say my wetsuit’s tight or my shoulders are restricted. I must have put on weight. It’s not the case. More often than not, it’s a lack of awareness of what it feels like to have shoulders covered in neoprene. We have a 50m lido and every fortnight I insist our triathletes use a wetsuit.”
10 BE A DRAG
Drag tools are great for boosting speed and strength. This can be a band or an inner tube tied into a knot at the ankles and linking them together. Then, with band attached and legs out of action, do short intervals – 25s with lots of rest – and feel what feedback that gives you. The key feelings are higher drag, body position and simply not getting very far! That’s why with a band attached, you’ll naturally swim with a higher stroke rate. This is good to boost speed and particularly useful for open-water swimmers, who often need a higher stoke rate to negotiate choppy waters. Conversely, a tool like DragSox – mesh that you strap to your feet – increases resistance down below and so helps you work on your leg power. In short, neglect drag tools and you neglect your stroke!