top of page

10 Must-Do Swim Drills for Triathlon Success

As passionate triathletes, we understand the importance of mastering every aspect of the race, especially the swim leg. Whether you're a newbie looking to improve your technique or a seasoned pro aiming for efficiency, these ten swim drills are must-adds to your training regimen. Let's dive in!

1. Freestyle Catch-Up

Begin with the classic Freestyle Catch-Up drill to enhance stroke and timing. By pausing between each stroke, you can focus on arm positioning and maximize propulsion.

2. One-Arm Drill

Improve bilateral breathing and symmetry with the One-Arm Drill. Alternate arms after each stroke to strengthen your pull and maintain balance in the water.

3. Tarzan Drill

Channel your inner Tarzan with this high-intensity drill. Swim freestyle with your head held high to refine your open water swimming skills and build neck strength.

4. Vertical Kicking

Boost leg strength and endurance with Vertical Kicking. Stay afloat in a vertical position while kicking furiously to simulate the legs' role in propulsion.

5. Pull Buoy and Paddles

Enhance upper body strength with the Pull Buoy and Paddles combo. Use the buoy between your legs and paddles on your hands to isolate arm movement and improve stroke power.

6. Underwater Dolphin Kick

Master the Underwater Dolphin Kick for explosive acceleration and seamless transitions. Mimic the fluid motion of dolphins to surge ahead in the water.

7. Hypoxic Sets

Challenge your lung capacity and breath control with Hypoxic Sets. Implement intervals of reduced breathing to adapt to restricted oxygen levels during the race.

8. Flip Turn Practice

Perfect your flip turns with dedicated practice. Swift and efficient turns can save precious seconds during pool laps and optimize your overall swim performance.

9. Sighting Drills

Navigate open water with ease by mastering Sighting Drills. Lift your head periodically to sight the buoys and course, ensuring you stay on track without compromising speed.

10. Race Simulation

End your training with a full race simulation to apply your newfound skills in a realistic scenario. Practice drafting, pacing, and finishing strong to prepare mentally and physically for race day.

These ten swim drills offer a comprehensive approach to elevating your triathlon swim performance. Incorporate them into your training routine and witness the difference in your technique, endurance, and race outcomes. Embrace the challenges, stay consistent, and conquer the waters with confidence!

Don't miss out on reaching your full swimming potential! Dive into these drills today and pave the way to triathlon success.

35 views0 comments

Recent Posts

See All


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page