By Brad Culp
Nov. 26, 2007 -- Swim coaches around
the world are always preaching about the importance of drills. For every flaw in
an athletes stroke, there’s a drill that can fix it – or at least make it a
little less pronounced. The problem is, for most novice swimmers, their problems
aren’t as simple as a minor stroke flaw or two. Many swimmers, especially
triathletes, are unable to make small corrections because their body position
causes their whole stroke to be out of line. Proper body alignment is the first
criteria that needs to be addressed before one can begin to make fine
adjustments in their stroke.
Just like training for an Ironman, the only
thing you need to improve your body balance is time – and lots of it. Winter is
the perfect season to dedicate to improving your swim position, as you most
likely have some time away from rigorous training and Old Man Winter makes the
pool more inviting than hill repeats in sub-zero temperatures. Try this two-week
drill progression this month, so you won’t dread the swim in your first race of
2008. The progression requires at least three days a week in the pool, with an
optional, drill-free day, where you do a long, base swim.
WEEK ONE (Do both drills three times this
week)Dead Man’s Float
– If you’re a Type-A triathlete, you’ll hate this drill. It requires
about as much physical exertion as watching Monday Night Football, but it’s a
critical first step in the drill progression. This drill is best done in a
50-meter pool, but if 25 yards is all you have, then it will have to do. To
perform the drill, start with a strong, underwater push off the wall, with a
tight streamline as you make your way to the surface. Take three strong
“break-out” strokes (with moderate kicking) and then immediately go back into
the streamline position. You hands and ankles should be pressed together as
tight as possible and your shoulders should be pressing firmly against your
ears. Contract your abdominals be pressing down slightly with your chest, so
that your hips don’t sink. Your hands, head, upper-back hips and feet should be
on top of the water. After you’ve glided to a complete stop, try to hold the
streamline position for as long as possible, without tipping over to one side.
The tighter your body position, the easier this will be. Then swim easy to the
wall. Do this drill for 400 yards/meters (16 or 8 lengths, depending on pool
length). This drill is best performed after a brief warm-up, before a main set.
Side
Kick with Fins – Slip on a pair of medium-length fins and push off the
wall with your hands at your sides and head looking directly at the bottom of
the pool. As you reach the surface, begin kicking moderately and keep your head
looking straight down. Every three seconds roll your body onto one side, while
maintaining your head position (try not to breathe much). Make sure you roll
completely onto each side. Your eyes should be looking directly at your shoulder
(your right shoulder when you roll onto your left side) and the opposite
shoulder should be pointing directly at the ceiling. Kick just enough to keep
you legs and hips riding high on the water. Switch sides every three seconds or
eight kicks. When switching sides, do so as smoothly as possible, without
jerking your body to the other side. This drill is best performed either
immediately before or after your main set. Do 300 yards/meters, without stopping
at each wall.
WEEK TWO (Do each of
the above drills twice this week and each of the new ones three
times)Side Kick with Arm
Extended – This is very similar to the last drill with one minor change.
This drill is best performed without fins, but if you find your hips sinking,
then you can do it with them. Push off the wall in a streamline position and
take two break-out strokes. After your final stroke, leave the extended arm in
front of your body (either arm is fine) and maintain the same head position as
in the last drill. Your eyes should still be looking directly at you shoulder,
but this time, your arm should be fully extended in front of your body. Kick the
entire length of the pool on one side (breathing minimally) and then do the next
length kicking on the other side. Do 8 50-yard repeats, resting 15 seconds
between each 50. Do this set immediately after the Side Kick with Fins.
Three-Pull Switch – This is
simply a faster version of the last drill. Push off the wall with a tight
streamline and perform three break-out strokes. At the end of the last stroke
roll onto your side, with your arm extended, in the same manner as the last
drill. This time, after two seconds of kicking on your side, take another three
strokes and kick for two seconds on your other side. Do 8 50-yards repeats,
resting 15 seconds between each 50. Do this drill after the Side Kick with Arm
Extended drill.
Continue to do each of these drills twice per week
throughout the winter. Be sure to do some slow, quality swimming at the end of
each workout, concentrating on maximizing the body control and roll that you’ve
been working on with these drills. As a triathlete, your goal should be to make
each stroke as long and effortless as possible. Less strokes on the swim mean
more energy for the rest of the race. When you’re doing your normal swimming,
concentrate on rolling on your side with every stroke, to ensure maximum water
catch and distance per stroke. Always breathing on both sides of your body will
also help your balance.
Triathlete's Associate/Interactive Editor Brad
Culp has been a competitive swimmer for 17 years. He has an Olympic Distance
swim PR of 17:45, which is way faster than his 5K run. Feel free to submit any
swim-related questions to brad@triathletemag.com