Top 5 drills - Triathlon Week

Raoul in L.A. · 01-12-2003, 07:34 PM

what are the top 5 drills for overall swimming?

coach ocd · 01-13-2003, 06:06 AM

If you can get a copy of the March 2002 InsideTriathlon, there's an article by Steve Tarpinian on the Top 10 Drills.

I can reduce his list down to 5, though:
1. Vertical kick. Doing vertical kicking (with or without rotations in deep end of pool) seems to help my overall kick much more than kicking with a board.
2. Kick on side. This is the balance drill where in TI terms you are in your "sweet spot," with one arm extended in front of you. You can also do this with a rotation downward to perpendicular to the water, or adding a stroke cycle (what TI calls "stop stop switch.")
3. Fist. Swim either with fist gloves, with a tennis ball in each hand, or the no-equipment way, with your fingers closed in a fist. This drill helps reinforce high elbow recovery, full arm extension during glide phase and bent elbow during pull phase.
4. Single arm. Swim an entire length using one arm only--the other arm can be at your side or extended out in front. This helps to balance out your stroke, and I find it also helps you "see" your pull better so you can work on it.
5. Catch-up. The stroking arm stays extended on top of the water until the other hand enters the water. Some schools have you touch hands; I believe this is bad because if you practice crossing your hands over your centerline during practice you will do it while swimming. Just keep your natural extension parallel to your body.

I do all of these drills (about 100 yds. each) each swim session during warmup using Zoomer fins. Some purists don't use fins, but I find it helps me focus on what's going on with my core and stroke rather than trying to kick madly to keep myself afloat.

If you are unsure how to do the drills, find a coach or friend who does, so they can check your form. Doing drills poorly is just as bad as not doing them at all!

joliver12 · 01-16-2003, 10:34 AM

Any drill that prevents you from getting a good hip rotation I try to avoid. One arm drill with your opposite arm above your head can wreck your hip rotation and I wouldn't recommend it. Likewise, catch-up drill where your hands meet in front of your body also wrecks your hip rotation.

One good thing to try is to keep your head and eyes down at the bottom of the pool. Far too many swimmers, myself included, swim with their eyes looking forward and their heads cocked forward. It a natural tendency that ends up wrecking your body position, increasing your drag.

coach ocd · 01-16-2003, 11:26 AM

These drills, when done properly, should not mess with your hip rotation. I have heard that comment a lot on catch-up drill especially. Yes, it makes the drills a little tougher to do if you keep the rotation going, but it's the right way to do them.

That is why I said it is critical to do the drills properly. If you are not sure or if the drill feels "wrong," you probably need someone to watch you do them. Because if you do them wrong you will just be reinforcing poor habits.

Good point on looking down. Checklist when watching someone swim or being watched:
eyes looking down, not straight ahead.
top third of head is above water
bottom goggle is in water when rolling to breathe
arms do not cross centerline of your body
rotation is equal to both sides, even on non-breathing strokes
high elbow recovery
legs are not splayed when kicking
kicking is consistent and doesn't stop when breathing

coquet · 05-20-2003, 09:19 AM

I've heard many times that looking straight down at the pool bottom helps eliminate drag, however, I find that when I look slightly ahead it 'FEELS' easier and less draggy than when I follow form and look straight down. At times, I have caught myself tucking my chin and looking past straight down, esp. when I'm sprinting. I think I'm having trouble with coordinating the lean onto my breastbone that keeps my hips up with looking down?? Does that seem possible??

Or maybe when I rotate back from breathing, I'm tucking my chin then?

Raoul in L.A. · 05-20-2003, 11:19 AM

my thoughts:

1. keep chin tucked & aligned with head/ as in standing straight with good posture.

2. problem with pressing with chest, try the "zipper drill"

3. breathe by just turning your head to the left or right, No angling of the head.

kinda hard to verbally describe swimming tips

coquet · 05-20-2003, 02:38 PM

I think I'm rolling too far when I take a breath and then tucking my chin a bit .. I'll try to impliment suggestions with my next few workouts. Thanks!

KennyK · 02-07-2005, 03:44 PM

Any good advice for gaining ankle flexability?

meredithlo · 09-10-2005, 04:43 PM

A way to gain ankle flexibility in the water is to kick with fins for 300-500 during each workout. After each workout, spend time stretching those muscles for at least 30 seconds while you are still "warm."

rahaa1 · 10-18-2008, 01:33 PM

I found an answer to the ankle flexibility question and I thought it may help. It's at:

[Only registered and activated users can see links. ]

Coach James · 11-14-2008, 03:08 PM

Not sure if they are the TOP 5, but these 5 are great from so many reasons:

1:Zip Up - Pull your finger tips lightly along the body, from your hip to your arm pit
2: Stutter - As your hand exits the water, stop the movement briefly while you glide forward
3: Finger drag - As you extend the arm forward, drag the finger tips along the surface of the water lightly
4: Catch up - Combine all 3 of the above - we all know catch up.
5: Stroke counting - using all 4 of the above, see how low you can get your stroke count per length, and work to keep reducing it over the months.