Triathlon Swim Drills: Complete Technique Drill Guide

Triathlon swim drills isolate specific technique elements—catch, pull, rotation, and breathing—to improve efficiency and reduce energy expenditure in the water.

Regular drill work is the fastest path to better swimming. Even elite triathletes include drills in every session.

Why Drills Matter

The Efficiency Equation

Technique multiplies fitness. A technically efficient swimmer with less fitness often beats a fit swimmer with poor technique over triathlon distances.

How Drills Help

1. Isolate elements: Focus on one thing at a time
2. Create awareness: Feel what your body is doing
3. Build muscle memory: Correct movement becomes automatic
4. Fix problems: Address specific weaknesses
5. Warm up: Prepare body for main set

Body Position Drills

Drill 1: Superman Glide

Purpose: Feel streamlined position

How to do it:

1. Push off wall in streamlined position
2. Arms extended, hands together
3. Head neutral, looking down
4. Kick gently
5. Feel the glide

Focus on:

• Flat body position
• Relaxed shoulders
• Minimal resistance

Duration: 4-6 x 25m

Drill 2: Vertical Kicking

Purpose: Core engagement, body position awareness

How to do it:

1. Float vertically in deep water
2. Kick to stay afloat
3. Arms crossed on chest
4. Keep head above water

Focus on:

• Hip position
• Core engagement
• Efficient kick

Duration: 3-4 x 30 seconds

Drill 3: Head-Up Swimming

Purpose: Feel how head position affects body

How to do it:

1. Swim freestyle with head up (like water polo)
2. Notice how hard it is
3. Return to normal position
4. Feel the difference

Focus on:

• Understanding head-body connection
• Appreciating good position

Duration: 2-4 x 25m (head up), then normal

Catch and Pull Drills

Drill 4: Fingertip Drag

Purpose: High elbow recovery, relaxation

How to do it:

1. Swim normal freestyle
2. During recovery, drag fingertips along water surface
3. Keep elbow high
4. Relaxed hand and forearm

Focus on:

• Elbow leads recovery
• Relaxed arm muscles
• Smooth movement

Duration: 4-8 x 50m

Drill 5: Catch-Up

Purpose: Full extension, timing, glide

How to do it:

1. Start with both arms extended
2. Pull with right arm while left stays extended
3. Touch left hand with right before next stroke
4. Repeat with left arm

Focus on:

• Full arm extension
• Patient timing
• Glide between strokes

Duration: 4-8 x 50m

Drill 6: Fist Swimming

Purpose: Feel water with forearm

How to do it:

1. Make tight fists
2. Swim normal freestyle
3. Use forearm as paddle
4. Feel difference from normal

Focus on:

• Forearm catch
• High elbow pull
• Using more than just hand

Duration: 4-6 x 25m fist, then 25m normal

Drill 7: Sculling

Purpose: Feel the water, catch awareness

How to do it:

1. Float face-down, arms extended
2. Move hands in figure-8 pattern
3. Press water out, then in
4. Move forward using only hands

Focus on:

• Constant pressure on water
• Feeling the catch point
• Hand position

Duration: 2-4 x 25m

Drill 8: Single Arm

Purpose: Catch awareness, balance

How to do it:

1. Swim using only one arm
2. Other arm extended forward or at side
3. Breathe to pulling arm side
4. Complete full stroke cycle

Focus on:

• Complete stroke with one arm
• Body balance
• Catch and pull mechanics

Duration: 4-6 x 25m each arm

Rotation Drills

Drill 9: Side Kick

Purpose: Rotation, balance, core engagement

How to do it:

1. Kick on your side
2. Bottom arm extended forward
3. Top arm at side
4. Head neutral, rotate to breathe

Focus on:

• Stable side position
• Core engagement
• Hip position

Duration: 4-6 x 25m each side

Drill 10: 6-Kick Switch

Purpose: Rotation timing, balance

How to do it:

1. Start on right side (right arm extended)
2. Kick 6 times
3. Take one stroke to switch sides
4. 6 kicks on left side
5. Continue alternating

Focus on:

• Full rotation each switch
• Stable side position
• Smooth transition

Duration: 4-6 x 50m

Drill 11: Hip-Driven Freestyle

Purpose: Power from rotation

How to do it:

1. Swim normal freestyle
2. Initiate each stroke from hip rotation
3. Exaggerate the rotation
4. Arms follow the hip

Focus on:

• Hips lead the stroke
• Full body engagement
• Powerful rotation

Duration: 4-6 x 50m

Breathing Drills

Drill 12: Bilateral Breathing Practice

Purpose: Comfortable breathing both sides

How to do it:

1. Breathe every 3 strokes
2. Right, left, right, breathe right
3. Left, right, left, breathe left
4. Continue alternating

Focus on:

• Equal comfort each side
• Head turning with body
• Continuous exhale underwater

Duration: 4-8 x 50m

Drill 13: Breathing Timing

Purpose: Smooth breathing integration

How to do it:

1. Swim normal freestyle
2. Focus on breathing during rotation
3. One goggle stays in water
4. Return head before hand entry

Focus on:

• Timing with body rotation
• Minimal head lift
• Quick, efficient breath

Duration: 4-6 x 50m

Drill 14: Exhale Focus

Purpose: Complete exhale, relaxation

How to do it:

1. Swim normal freestyle
2. Consciously exhale entire breath underwater
3. Steady stream through nose or mouth
4. Inhale should be quick and natural

Focus on:

• No holding breath
• Relaxed underwater phase
• Easy inhale when turning

Duration: 4-6 x 50m

Combination Drills

Drill 15: Drill/Swim

Purpose: Transfer drill technique to full stroke

How to do it:

1. 25m drill (any drill)
2. 25m full stroke swim
3. Focus on element from drill in full stroke

Focus on:

• Applying drill lesson
• Maintaining technique
• Gradual integration

Duration: 4-8 x 50m (25 drill/25 swim)

Drill 16: Build Drill

Purpose: Progressive skill development

How to do it:

1. 25m catch-up drill
2. 25m fingertip drag
3. 25m catch-up to fingertip
4. 25m full stroke with focus

Focus on:

• Multiple elements
• Combining skills
• Full integration

Duration: 2-4 x 100m

Sample Drill Sessions

Technique Focus Session (45 min)

Warm-up: 200m easy
Drill Block 1 (Body Position):
  4 x 50m (25 Superman glide / 25 swim)
Drill Block 2 (Catch):
  4 x 50m (25 fist / 25 swim)
Drill Block 3 (Rotation):
  4 x 50m (25 6-kick switch / 25 swim)
Main Set:
  6 x 100m focus on technique, rest 15s
Cool-down: 200m easy
Total: ~2,000m

Pre-Threshold Drill Set

Warm-up: 300m easy
Drill Set:
  4 x 50m as 25 catch-up / 25 swim
  4 x 50m as 25 fingertip drag / 25 swim
Build Set:
  4 x 100m building 1-4, focus on technique
Ready for main threshold work...

Open Water Prep Drills

Warm-up: 200m
Sighting Practice:
  4 x 50m with sight every 5 strokes
  4 x 50m with sight every 10 strokes
Bilateral:
  4 x 100m breathing every 3
Eyes Closed:
  4 x 25m eyes closed, check direction
Continuous:
  500-1,000m continuous with regular sighting

Integrating Drills Into Training

How Much Drill Work?

When to Drill

• Beginning of session (warm-up)
• Before main set (activation)
• As part of main set (drill/swim)
• End of session (cool-down with focus)

Drill Progression

1. Week 1-2: Focus on body position
2. Week 3-4: Add catch/pull drills
3. Week 5-6: Include rotation drills
4. Week 7-8: Breathing and combination
5. Week 9+: Maintain with variety

Related Resources

• Triathlon Swim Technique Guide - Full technique overview
• CSS Calculator - Training zone calculation
• Triathlon Pool Workouts - Complete swim sessions
• Open Water Swimming Guide - OWS-specific skills