Swim Drills & Workouts for Triathletes

Swimming is usually the most uncomfortable and cumbersome segment for most triathlons, both for those who have been practicing and for those who are starting this sport. An essential component in planning swimming training is variety. The introduction of different styles and exercises makes different muscles work and balances the workload. This helps even when we are not good with the technique of other styles. Another essential component is the inclusion of elements such as shovels, pull buoy, fins, etc.in the variety is taste, and that happens with swimming for triathletes.

There are many swimming exercises for each style. For triathlon, where time is often short, the idea is to focus on freestyle exercises and use them in most sessions. These are the specific swimming exercises for triathletes that will make a difference when it comes to improving the techniques.

  1. Dead end

Push the wall at the beginning of each turn. Come out with your arms to the front, separated by the width of your shoulders, stroke with one arm while leaving the other arm extended until you both return to the front. Then do the same with the extended arm once the member of the stroke returns to the front. Alter the sequence during the specified distance. Breathe bilaterally if possible, once for each stroke.

  1. Free water polo style

What we know as “head off.” With your head out of the water, nothing with a shorter and faster stroke working to keep your head straight, looking forward.

  1. Fingers rubbing the side

During the recovery phase, keep your elbow up by dragging your fingertips slowly through the water until you pass your head and then push your hand into the water as if it were a normal stroke.

  1. One Arm

One arm in front and the other arm in the division. It enters the water at the width of the shoulders and breathes every two strokes trying to rotate the body with the head in each breath. Breathe on the side of the stroke. You can make a long one with each arm.

  1. One arm (fins)

As in the previous case, but the arm that was in front of you is now next to you, while the stroke is given with the other arm. Breathe on the opposite side of the stroke. Although it is a more challenging variation, with it we get to work more on the balance of the body.

  1. Three/three / six (fins)

A combination where three strokes are performed with one arm (the other is held in front), three with one arm and six normal free strokes. It alternates this sequence for a certain distance trying to follow bilateral respiration.

  1. Elbow high (fins)

This exercise is usually done with the ridges and in the side position. Push on the wall and keep one arm stretched out front, the other by Your Side, the location of the head should be with the ear of the arm extended down and the mouth out of the water. Take a slow stroke with your arm next to you, count to four or five while you carry your thumb from the thigh to the armpit, staying in contact with your body at all times, keeping a high elbow. Once the arm reaches the height of the armpit, place yourself in a flat position in the water and at the same time stroke your arm out while you shift to the other side and the arm that stands in front is the one that just caressed your side. The sequence is repeated in the same way for the other hand, alternating for the established distance.