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Triathlon Swimming Drill Every Beginner Triathlete Needs to Try


– [Man] It gets you used to
havin’ bubbles in your face. People wackin’ your toes in behind ya. One, two, three, Good morning trainiacs. I am 40 minutes late for the swim, and you know what? Day three of rest week and I don’t care. One thing I like to do on rest week. Red kickboard, is because
I have a tendency to, let’s just call it what it is. I have a shameful straight-arm catch when I’m not paying attention to it. So, I like to spend one day, may be two, during rest week, focusing
on some drills that work on a proper bent-arm catch. I’ll show you a little
bit of it out there, and we’ll talk later about
the drills that I use. Crazy helpful. Probably about 2,000 meters
into the swim by now. Suckers. Okay, before I do that, I didn’t know that the gang
was doing this drill today. They’re doing an open-water swim drill that’ll get you comfortable
at being on people’s toes in a race. As you can see, they’re
right behind each other. They’re like one by one and
what happens is that the person out front swims up, and goes to the wall and then goes off to the side. The person in behind them, everyone goes, and then the person who was in front, gets onto the back and looks to get on
everyone’s toes immediately. So it’s like a train. That the first person
just keeps peeling off and everyone goes in
behind in as little time as possible touching toes. It’s a good drill. It gets you used to havin’
bubbles in your face, people wackin’ your toes behind you. (bright music) Well, that’s that, 1100 easy meters. Give the gang just two days of rest and all of a sudden everyone’s
personalities come back. (laugh) Okay, a little bit of
a maintenance routine. Off to the office, I’ve
got meetings all morning, but this afternoon,
I’ll explain to you what those drills were all
about and how to do them. See, I promised you guys
that I would explain what that drill set was about. Like I said this morning, during rest week I like to do at least one swim a week or maybe two swims during that rest week where I’m focused not on
anything but correcting some deficiencies in my stroke. One of my biggest
deficiencies in my stroke is that I have, let me move
this back so I can stand up. I have a straight arm catch. So, if you’re looking at
my stroke from the front, I am often like this
and where you want to be is like that. Bent arm kind of like this,
somewhere around 90 degrees. The reason for that is
think of it this way, when you’re pulling
yourself out of the pool. Your strongest position
is when you are getting up and pushing yourself that way. You’re going and you’re tight
and your pushing yourself that way. You’re not ever pulling yourself
out of the pool like this. When all of the force is way out here, it puts so much leverage on your shoulder that you’ll often develop shoulder issues. So, one thing that I’m working
on is getting that nice, front-of-the stroke as
you’re reach out making sure that you lead with the front of your hand and you get a nice, bent elbow catch. Some of the things that
you can do to work on all deficiencies in your stroke
are slowing things down and actually doing drills that
isolate just that movement. So, what I was doing today
is basically I was building a stroke from scratch. So, I threw on those fins,
so I didn’t have to worry about keeping my legs
horizontal with the water, that was taken care of by the fins. I put on the snorkel so
I didn’t have to worry about breathing and then
all I did was focus on that bent elbow. I started kickin’ out with
doing just this, over and over. I was just kicking really
slowly, going like this getting in the habit. Starting with my
fingertips and moving down and what I was looking
for is seeing my elbow up toward the surface of the water and making sure that my
shoulder wasn’t going like this. So starting just with a steady
shoulder and going like that. On the next lap, same sort of thing. But then I incorporated the body roll. So, rolling and getting used to that. Then on the next lap, same sort of thing. Going, pushing down and actually
recovering with my elbow under the water instead of
bringing it all the way over which is another thing
that I have to worry about. Is going like this, pushing
back, coming forward. Then, we get into what I think
is one of the best drills of all time, that I learned
from a high-performance, youth swimming coach that
sometimes helps coaches. It’s called the skull-tendrom. Skulling is just going
like this in the water and what he gets you to do to
feel where that cap should be. You basically have no choice
but to get your hand in the proper position to do a stroke. And skulling to the count of ten. So, one, two, three, four, five, six, seven, eight, nine, ten. So, one, two three, four, five, six, seven, eight, nine, ten. What ends up happening
is you’re going to find that there is a nice sweet spot where you can actually feel
that there is some drag in the water and that feeling of the drag is actually what you’re gonna be able to push off of. So, that is what I do
every couple of weeks to make sure that I’m
constantly got the feeling for getting that catch. So, I did 600 meters of drill. Doing that, making sure
that I had the feel. Then I went and did eight -50 meter fast efforts in the pool. Because, like I said, during rest week, you want to continue
doing some fast efforts. You don’t want to just become
lethargic and do nothing. So I did those eight-50
meter efforts all the while remembering what that felt
like getting that catch at the front of the stroke. We’ll see if we can find some videos might link it there and there. You can see a difference
between a year ago Teryn, just dead straight arm. And then today Teryn, where
it actually got a little bit of a bent arm. It’s still not great, but at
least it’s better than it was. And you know what, that’s it for today. I even brought my running shoes
and thought that I had a run at the end of the day. I just checked the spreadsheet
and coach says no run. This rest week is awesome. As I mentioned before, it’s
not, not doing anything. But compared to where it was
last week, it’s pretty close. And I dig it, there you go gang. Swimming tip of the day. Mind your catch. Mind your catch. Okay, see you tomorrow.

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