Training and Technique Tips

Swimming dry land technique practice

This is way to practice and improve swimming mechanics on dry land. Making adjustments in the pool is very difficult. This enables you to watch and feel the proper movements necessary for efficient swimming technique. By consistant repitition out of the water your neuro-muscular system will be changed enough to begin to make changes in the water.

Swimming tip

Swimming tip

Perfect your streamlining and concentrating on your first pull. The best stroke mechanics and your best propulsive pull will always be the first pull off the wall and last one into the wall. The reason is the same as doing one arm drills, it is a lot easier to concentrate on one arm at a time then it is thinking about pulling and recovering with both arms. The streamlining part allows you to feel yourself move cleanly and fast through the water. It helps you notice when things are dragging or out of alignment that creates drag.

Next - incorporating drills specifically for you in every swimming workout. (Video)

- Why do I go backwards when I flutter kick?


Freestyle scooter drill

Freestyle Swimming Drills


Scooter Drill


            To keep the non-swimming arm extended out in front of the swimmer.

            To allow the swimmer to see certain parts of the stroke.

            To allow the swimmer to focus on just one hand action at a time.


With this drill you want to focus on the things that you can SEE and FEEL.

Watch your recovery, high elbow, fingertip entry, fingers entering in front of your shoulder, and finish your stroke at your thigh.

Feel the medial rotation of your shoulder joint as your arm and hand position themselves perpendicular to the bottom of the pool. Every stroke you should definitely feel 3 things: the acceleration of the entire hand/stroke from beginning to end, the increase in water pressure on your hand from the beginning of the stroke to the end, and the increase in the muscular effort you put out as you progress through each stroke. This is in contrast to trying to apply too much force and too much speed in the front of the stroke. This will only cause you to slip and not be very effective. Just like a car on ice, giving to much gas as you start will cause the car to spin its wheels.

You always want to progress in a practice session to one arm swimming drills from the scooter drill.

This drill is much more effective for the triathlete without a swimming background and young age groupers that are learning stroke drills for the first time.

Be prepared for flat tires

The inevitable blowout

-For a sidewall blowout or a large puncture use a piece of a dollar bill or a gel wrapper to boot the tire. A bit of the gel will keep it in place when you seat the tube.

-Carry spare tubes in a sandwich baggy with some flour in it. This allows the tube to easily seat itself in the tire so you avoid a pinch flat when you inflate the tube.

-Can’t get a grip on the valve extension for you deep rim wheels? Use the silicon leg gripper on your bibs or shorts to get a good grip. Better yet have a valve extension on your spare tube.

-A broken buckle on your shoe can be remedied by using an old toe strap wrapped right around the shoe. It works well at least till you can get a new one ordered and delivered.

Next - how to make indoor training on your bike a regular and productive part of your cycling / triathlon training program.