Typical adult onset swimmer, started about 18 months ago, couldn’t swim 50 meters continuously. Completed two 70.3’s this season including one that wasn’t wetsuit legal in a bit of wind and chop, but struggled mightily. My fastest 100 times are around 1:35 or 1:40 for a 200 yd time trial and my “normal” cruising speed maybe 2:00 to 2:10 / 100 for a long set. I am going to a 3 swim per week schedule for the next couple of training blocks, going to do some swim video analysis and work on technique, so this question is for all of the fish out there… I’m going to pick a swim drill and really try and master it during warmups. I’ll move to the next drill when I feel that I’ve got the intent and can integrate it into my stroke some. I know that the drills are typically to address a certain weakness, but I am hoping for a list of what your go to swim drills are in order of priority. I have access to all the toys, so fire away! I’ll start with the one I’m working on at the moment, Single Arm Lead Kick on Side focus on resting on your lungs.
You’re not swimming enough to worry about drill work. Swim more. Get faster. Then refine your technique when you’ve improved your fitness in the water.
Hope this helps.
Tim
You’re not swimming enough to worry about drill work. Swim more. Get faster. Then refine your technique when you’ve improved your fitness in the water.
Hope this helps.
Tim
Hey Tim,
Thanks for the input. How much volume would and for how long would you consider it to be time to worry about technique. I agree that my swim fitness is poor at the moment. My highest volume of swimming for a week last season was about 6k yards. I am going to try and get back to that for the next several months, 3 sessions at 2k yards each. How long would you say a swimmer needs to put that kind of mileage in before honing in on technique improvement? Are you making this assumption based on my pace?
Thanks!
It’s not so much the volume as the frequency. If you really want to work on technique, swim 5x a week. Swim hard while focusing on the movement you are making. Pick one issue that you need to improve. Put all of your attention on it while you are swimming at the edge of your ability. Repeat. Then move on to the next issue. The volume will be a by-product of the practice.
Make sense?
Tim
im admittedly a pretty terrible swimmer. 45 min swim for HIM. that time is with close to no pool time at all. my only formal training is a series of coached 1 on 1 basic swimming just to learn how to not die on the swim.
for this season ive dedicated myself to getting in the pool more and working on technique and form. i say this because i feel like we may be about the same swim ability.
a fellow i met here, mr larry boyd, used effortless swimming’s service and has a incredible sub 30 min swim time from just watching their videos and reproducing them. my fav part is he is in the 60+ year old range.
i started using their very basic videos last week working on hand entry and starting the catch… i was shocked at just how big an impact that alone made in my comfort in the water. from that i am able to see i need to work a lot on my balance in the water as well as strength. its given me a way to see my deficiencies. ill be paying for their service this coming year.
no affiliations with effortless swimming at all, just wanted to mention the site as it seems to be a good one.
I’d also really encourage you to do self video. You just need a cheap sports cam and a waterproof housing and a suction cup mount to wall tile. Really makes clear what drills you will need. I’m working on stuff right now that the video makes really clear I need to fix
I’d also really encourage you to do self video. You just need a cheap sports cam and a waterproof housing and a suction cup mount to wall tile. Really makes clear what drills you will need. I’m working on stuff right now that the video makes really clear I need to fix
This is my next step. I actually already bought the cheapo fake GoPro off of Amazon, and I already had a monopod my girlfriend and I are going to use to catch a bunch of different angles that the coaches always say they want, i.e. above the water, from the side, directly in front, etc.
The YouTube stuff has never helped me too much as I tend to go in circles with it. I work on something, but there’s never any clear sign that it’s really helping.
Tim - I’ll reach out to you via PM as I know this is what you do for a living. I think I kind of understand your post, but I’ll reach out and get some clarity. I was going to reach out to you to get some information about video analysis anyways.
Drill stuff I like…
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1 arm free (one arm down, the other coming back). The unused arm is extended out front. For the arm that’s doing the stroke, make sure to extend the reach our in front of the extended fingertips on the (unused) arm (for a long reach). Also be sure to execute a long pull with the hand exiting the water as far past your hip as possible. This helps generate focus on the long stroke while connecting it to your hips/kick. It also provides a chance to optimize breathing on each side.
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“flickers” - This is another long stroke drill. Swim freestyle, and “flick” the water with your exiting hand way down (so that the flicked water would land on the back sides of your legs. While focusing on this extended exit point, I find that (without trying), I also extend my reach on the other arm.
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sculling - love sculling to develop the feel for catching the water
Thanks trislayer! Will try them out tomorrow.
Being in the same slow boat as Matt and Damon, I think this is a really interesting take. I always assumed/thought if you improved technique, swim times get better.
I really liked and used the effortless swim videos and drills last year. I’m not so certain that they improved my speed/times, maybe cause I still wasn’t doing stuff right or maybe cause I just needed to swim more. But maybe they did considering where I started out.
Buuuuuttttt, i dont wanna swim 5x per week. If I am only going to swim 3x per week, do I just focus on volume and getting more comfortable? What length do you recommending going to when pushing hard like you said?
I was planning on getting a swim analysis done by a local coach in early January and joining a masters swim group in January (so I’ll have to follow their set plans for the 2 days I am there, but curious as what to do on my on that third day.
I’d also really encourage you to do self video. You just need a cheap sports cam and a waterproof housing and a suction cup mount to wall tile. Really makes clear what drills you will need. I’m working on stuff right now that the video makes really clear I need to fix
This is my next step. I actually already bought the cheapo fake GoPro off of Amazon, and I already had a monopod my girlfriend and I are going to use to catch a bunch of different angles that the coaches always say they want, i.e. above the water, from the side, directly in front, etc.
The YouTube stuff has never helped me too much as I tend to go in circles with it. I work on something, but there’s never any clear sign that it’s really helping.
Tim - I’ll reach out to you via PM as I know this is what you do for a living. I think I kind of understand your post, but I’ll reach out and get some clarity. I was going to reach out to you to get some information about video analysis anyways.
Hah - it’s definitely NOT what I do for a living! But happy to help if i can as an admittedly very mediocre AG swimmer!
I’d also really encourage you to do self video. You just need a cheap sports cam and a waterproof housing and a suction cup mount to wall tile. Really makes clear what drills you will need. I’m working on stuff right now that the video makes really clear I need to fix
This is my next step. I actually already bought the cheapo fake GoPro off of Amazon, and I already had a monopod my girlfriend and I are going to use to catch a bunch of different angles that the coaches always say they want, i.e. above the water, from the side, directly in front, etc.
The YouTube stuff has never helped me too much as I tend to go in circles with it. I work on something, but there’s never any clear sign that it’s really helping.
Tim - I’ll reach out to you via PM as I know this is what you do for a living. I think I kind of understand your post, but I’ll reach out and get some clarity. I was going to reach out to you to get some information about video analysis anyways.
Hah - it’s definitely NOT what I do for a living! But happy to help if i can as an admittedly very mediocre AG swimmer!
Sorry, I made that unclear. I quoted your post to say yes, I am going to film and review soon, great recommendation. That next part is addressed to Tim as he’s a Master’s swim coach. Sorry for the confusion.
You just need to swim. Whole-stroke swimming is best. Use swim snorkels to work in the balance of your stroke and use fins 50-75% of the time even when swimming to increase range of motion in your hips and ankles.
You just need to swim. Whole-stroke swimming is best. Use swim snorkels to work in the balance of your stroke and use fins 50-75% of the time even when swimming to increase range of motion in your hips and ankles.
Thanks.
Just bought some fins. Waiting on them to be delivered. Ankle flexibility is not a strength. Appreciate the suggestions.
Sounds good. Happy to help with either.
Tim
For a third swim focus on some race pace, intense sets. Try to limit repeats to 150 yards/meters or less.
Tim
My favorite drill is to do 500yd swim wearing a Pull Buoy and Fist Gloves At times I incorporate the “Thumb to Thigh” drill, the “Finger Tip Drag” drill, or the “Catch-Up” drill.
Swimming is my favorite and best event, I swim 5 days a week. I spend a lot of time especially at the beginning of my training doing drills.
-George
Another huge vote for video. It can be humbling, but the video doesn’t lie and you’ll immediately see what you’re doing. Even better if you have a way to watch the video DURING workouts rather than afterwards. You can try something different then immediately watch the video to see the effect, if any. My guess is your body position isn’t very horizontal and you aren’t grabbing much water, e.g, windmilling.
As for drills, my favorites are the catchup drill, minimal strokes / length of the pool, fist drill, and using a snorkel. Personally, I have found drills to be the most effective if you do regular freestyle between drills so that you can try to feel the effect of the drill on regular swimming.
Keep at it - you’ll mainly get better from just swimming more often and more volume.
This is my next step. I actually already bought the cheapo fake GoPro off of Amazon…
I call these “Faux Pros.†They work great for basic video. If you ever want to use one for action video, as in videoing while in motion, the genuine Go Pros are much better due to the amazing image stabilization.
FWIW - I am an adult onset swimmer too. I have swum 5 days a week, every week, for my 40 years of triathlon and am generally right at the top in my age group out of the water. There are no secrets . . . consistent execution over time produces positive results. I have never done masters, had coaching, or done any specific drills. I just swim.