Training Tips

SWIM

 They say the best way to get better at something is to do it! Having said that, if you can iron out a couple of basic technique issues, then your time will be better spent. Plus, it's quite a few months before race/event time, so it's the perfect time to hone the technique a bit!

Basics

Where do my hands enter the water?

If you are lucky enough to have a whole lane to yourself, try this simple drill to work on hand entry position.  Swim down the middle of the lane and make sure hands enter water on either side of big black line on the bottom of the pool.  Many of us tend to "cross over" i.e. hand enters too close to the midline, or worse crosses over it!  This has the end result of us weaving our way down the pool-wasted energy and further to swim! This simple drill is worth your time because it will straighten out your path, and remind you to reach directly in front of your shoulder instead of toward the midline.

What about stroke recovery?

Think high elbows!  The reason it is called recovery is because it should be the relaxed and effortless part of your stroke.  Think high elbows, relaxed forearm, and fingertips almost dragging across the top of the water.  A simple drill is to actually let the finger tips drag an inch or two below the surface, to get the basic feel for it.  In actuality, the fingertips should be an inch or two (let's just say a bit) above the surface.

Where do I look?

Try to look straight down, it helps keep the body position more level and streamlined.  When we look up, the rest of the body naturally sinks! Having said that, watch where you're going enough not to crash into others or walls!

What about my kick?

Just keep thinking from the hip!  We'll worry about the details later, or try the drill below.

If you're interested in honing your open water, or pack swim technique, try this:

Try this great distance and pack swim technique drill!  It's called full "catch up".

Start face down, arms out in front, like Superwoman, kicking to propel yourself.  Stroke RT, while LT stays out front.  When RT "catches up" to LT (you are in Superwoman again) then stroke LT, catch up, repeat.  Keep going!  If this is tough, which it is, try with a flutter board for awhile, then without.  The purpose of this drill is 2-fold.  It helps you stay streamlined, and keeps an arm out in front at all times for when you are swimming in a pack of people and don't want to get kicked in the head!  Not having had this experience it sounds kind of scary, so this seems like a really good idea!  It also elongates the glide phase of your stroke a bit, therefore saving precious energy that you will need to ride and run later!  Apparently swimming 3/4 catch up (so basically pausing in the glide phase momentarily instead of swimming "windmill style") is a good way to swim in a triathlon.

Great to alternate 25's or 50's with a simple kick drill like this:

On back, hold flutter board above thighs, kick.  If board is popping up then focus on keeping it down. Chances are you are kicking from the knee instead of the hip!  Bubbles should be about 8-10" above water.  Basically legs should be not too high (like breaking water surface) and too low (like sinking!).  Kick drills on your back are just as good and give you a change of scenery too!

Try 2-4 X 25m or 50m of each.

I picked up a couple of these great drills at the Vernon Rec Centre from a triathlon coach named Kim Young.