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