ESSENTIAL SWIM DRILLS

This is the key session and technique work that’s a big part of the eight-week training plan (p78-79)

Toff-season’s perfect to work on the technical elements of your swim for a new PB in 2021. Three of the key areas to work on are: body position, water entry and rhythm. Here, we explain why, prescribe a drill for each in the Coach’s Tips boxout, which can then be integrated into The Session boxout that’s a key part of the eight-week plan.

BODY POSITION

The key thing to remember about body position is that the flatter you are, the easier it is to cruise through the water. Some pointers to achieve this are: keep your hairline level with the water’s surface; look forward and down to the catch phase; keep your head steady throughout the stroke; keep your hips just below the surface; and imagine an axle running down the length of your body around which you roll to breathe.

ENTRY TO THE WATER

Feel for the water is the ability to place your hands and arms in the correct position to gain maximum propulsion. Many triathletes fail to place their hands in the correct position, leading to ‘slippage’. Developing your ability to anchor your hands in the correct position to achieve maximum hand and arm propulsion is key.

RHYTHM AND PROPULSION

Two key aspects of boosting swim speed are cutting drag and increasing propulsion. Working on body position helps the former; improving stroke mechanics refines the latter. Of course, every element of your stroke impacts the rest but one of the most important factors in improving rhythm and propulsion is a better catch.