IMPROVE YOUR SWIM ROTATION
Learn how to use your whole body power for fast and effective triathlon swimming
Recognising that swim power comes from ‘whole body’ rotation is key to unlocking your swim potential. As with throwing a javelin or pulling on a heavy rope, your arms should be used simply to transfer this core power to create propulsion.
Whole body rotation should originate from the hips, linking to the shoulder rotations of the arm stroke with shoulder, hip and ankle in alignment. The body should rotate approximately 45° as you inhale during arm recovery, back to the mid line and then to the other side. Positive, whole body rotation is linked to positive breathing technique, body position, stroke timing/coordination and helps initiate a high elbow catch position, increased propulsive pull/push and finish phases of the stroke. It’s important that hand entry is at shoulder width, though, to avoid ‘fish tailing’ through over-rotation.
Triathletes should focus their drill work on quality rotational drills that develop whole body swimming power, supplemented by functional core strength training.