Triathlon, as we know, is three sports merged into one.
When we talk about time and distance, it is the swimming leg that takes up the least of
them both.
The swimming part can range from 750 meters in a sprint distance triathlon to 3.8 km for
an Ironman event.
Despite being the shortest of the triathlon disciplines, it could be one of the most exhausting
if not done right.
A swim starts a triathlon and that is why it is very important to not just be quick
in the water but also be highly efficient.
When the swimming portion of the competition is over, there is still a lot of competition
left, which is why maintaining freshness is such an important element in swimming.
To maintain fitness for the long road ahead, it is necessary to be efficient in your movements
in the water.
You will not be able to maintain the required intensity in the later stages of the event
if you are inefficient and continue to exhaust yourself.
And that could become a problem.
That is why an effective and well-rounded swimming program is a must for every triathlete.
In this video, we will be talking to you about the top 10 swimming drills that can enhance
your efficiency in the water.
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Sculling Sculling teaches you how to ‘feel the water’.
The purpose of this drill is to help you feel like you always have pressure against your
hands and forearms.
Push the water outwards from your centre line to about outside shoulder width with your
arms stretched forward and slightly down from the surface.
Push the water back to the centre by turning your hands inwards.
Rep in a continuous motion.
Keep your wrists sturdy and your fingers pulled slightly down at all times so that your palms
face back towards you in both sections of the action - this will cause the water to
go back towards you and hopefully propel you forward!
If you find yourself sliding backwards, it's most likely because your hands are facing
away from you at some point during the motion, pushing the water in that direction.
Your forearms should point towards the bottom of the water, keeping your elbows visible.
Your elbows should be in front of your shoulders in this position.
The scull comes from the forearm, which keeps the elbows locked.
In a continuous action, your hands can press on toward the center of your body, then turn
outward and push away.
Face the palms of your hands towards your feet with your arms by your sides, as this
is how you want to press the water.
Make a figure-of-eight motion with your forearms to keep pressing the water backwards while
shifting your palm position.
6 kick 1 pull Do six kicks while looking at the bottom of
the pool with one hand out in front, the other by your side, and your core rotated 90 degrees
to the surface of the water.
To switch sides, take one stroke and roll your hips under the water.
The trick is to attempt to generate the action from the hips rather than lifting your head
as you take your stroke.
This will help you to maintain good body alignment throughout your swim.
It will also strengthen your kicks and body rotation.
Finger drag While swimming, when your hand comes out of
water, try dragging your finger on the top of the water for a few seconds before you
submerge it.
Do this with a high elbow and this will help you amazingly with body rotation.
Make sure that the elbow is straight up facing the sky because that is what makes the body
rotate along the centre line of our body.
Touching your trunks With the clock always ticking, triathletes
are always in a hurry, and that at times makes them miss the finish of their strokes.
To get the full value out of your strokes, it is very important to finish them properly.
So dip your hands into the water with a good straight elbow and make sure before they come
out of the water they have brushed your thighs.
This will help you achieve the necessary followthrough, which will improve the power of your stroke.
Swim with your fist Swimming with your fists helps you activate
your forearms.
By employing this technique, you are bringing the forearms into play and restricting the
hands.
The idea is to aim your forearms down toward the pool's bottom, with your elbows angled
out to the sides, so that your arm doesn't just slice through the water.
When you swim the next length with your palms open, you should notice a lot more resistance
to your pull and a lot more distance traveled per stroke at a faster pace.
Head up, front crawl Swim full stroke front crawl with your chin
on the water's surface.
Practice keeping your head still by focusing on a spot near the end of the pool for a great
sighting drill.
You'll be much more likely to stay on a straight course if you keep your head still - especially
when you transfer your swimming to open water.
By doing this, you can have better control over your hand entry, as you can see it now.
Sighting Swimming in a pool is very different from
swimming in the chaotic waters of a triathlon.
With athletes all around you jostling to go ahead in the same space as you, it could get
very difficult to manage that without practice.
That is why practicing sighting is very important.
Just to make sure where you are headed, pull your head out of the water for about 8-10
strokes and observe the surroundings, and then go back in.
Rotator Kick Begin by kicking on your front with your arms
by your sides.
In this position on your front, kick six times, then twist your body from the hips into a
side lying position.
Rotate back to the initial posture of lying on your front after six more kicks.
The kicking continues before rotating to the opposite side and returning.
To get the most out of this practise, stretch your neck or gaze down, and twist from your
hips rather than your shoulders.
While lying on your side, this should make it easy to move your head to the side to breathe.
It helps with kicking efficiency, rotation from the hips, and also not lifting the head
to breathe.
Single arm This drill aims to improve your balance in
the water.
By improving your balance, you also get added control over your swimming.
Swim front crawl with only one arm while keeping the other at your side.
The goal is for your hand to enter in line with your shoulders and pull under your body
without crossing the centre line.
Keep your core engaged by pulling your belly button toward your spine and looking towards
the bottom.
Straight arm recovery Finish your stroke with a strong finish and
accelerate your hand out of the water.
Keep moving your hand up and locking your elbow to assist you in reaching as high as
you can.
Relax as your hand crosses the water, and let it fall out in front of you.
This will help you with arm recovery and give your hands a better entry point.
That ends our video for today!
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