In this article, we will explore 12 essential swim drills tailored for triathletes, designed to improve technique, increase efficiency, and ultimately contribute to a more successful race day.

Triathletes face the unique challenge of excelling in three distinct disciplines: swimming, cycling, and running. Among these, swimming often poses a significant hurdle for many athletes. To enhance swim performance and build endurance, incorporating specific drills into your training regimen is crucial.

Front-Crawl Basics

Objective: Develop a strong foundation for the front crawl stroke.

Execution: Focus on proper body position, streamline posture, and rhythmic breathing. Begin with short distances and gradually increase as your technique improves.

Bilateral Breathing

Objective: Enhance breathing flexibility and reduce muscle fatigue.

Execution: Practice breathing on both sides to balance muscle engagement. This drill is essential for open water swims where conditions may necessitate breathing on the non-dominant side.

Catch-Up Drill

Objective: Improve stroke length and timing.

Execution: Allow one arm to “catch up” with the other before taking the next stroke. This drill emphasizes a full extension and complete stroke cycle, promoting efficiency.

Zipper Drill

Objective: Refine body rotation and streamline position.

Execution: Imagine a zipper running down your chest. Rotate your body as if closing the zipper with each stroke, ensuring a full range of motion and engaging core muscles.

Tarzan Drill

Objective: Enhance sighting skills for open water swimming.

Execution: Swim with your head above water, mimicking the freestyle stroke. This drill improves the ability to navigate and sight without disrupting the swim rhythm.

Swim Golf

Objective: Enhance stroke efficiency and pacing.

Execution: Count the number of strokes it takes to complete a lap and combine it with the time. The goal is to decrease the stroke count while maintaining or improving the time, promoting efficiency and endurance.

Sculling Drill

Objective: Develop forearm and hand strength for improved propulsion.

Execution: Perform sculling movements with your hands while keeping your body in a horizontal position. This drill enhances feel for the water and strengthens the pulling phase of the stroke.

Kickboard Sets

Objective: Strengthen legs and improve kick technique.

Execution: Incorporate various kickboard sets into your training to isolate and develop leg strength. Focusing on proper form will contribute to overall swim propulsion.

Flip Turn Practice

Objective: Enhance wall turns for pool swims.

Execution: Mastering the flip turn is crucial for efficient pool swimming. Practice flip turns to maintain momentum and streamline your swim without losing precious seconds during race transitions.

Band Resistance Swim

Objective: Build upper body strength and endurance.

Execution: Swim with a resistance band around your ankles to increase the difficulty of the stroke. This drill enhances muscle engagement and stamina, translating to improved swim performance.

Pace Clock Intervals

Objective: Develop race-specific pacing and speed control.

Execution: Use a pace clock for interval training, simulating race conditions. Alternate between sprint and recovery intervals, gradually reducing rest times as fitness improves.

Drafting Simulation

Objective: Improve open water drafting skills.

Execution: Practice swimming closely behind a partner, simulating the drafting effect. This drill prepares you for the dynamics of open-water swimming and helps conserve energy during a race.

Final Thoughts from Your Multisport Buddy

Consistent practice and a focus on technique will lead to improved efficiency, increased endurance, and a smoother transition from water to land on race day. Remember, mastering these drills takes time and dedication, so be patient and enjoy the journey towards becoming a more proficient and confident triathlete.