Derby Triathlon Club

Standard Swim Drills

Swim Drills

Drill Equipment Purpose / Benefit
Sink Downs None Practice exhalation underwater
Bubble-Bubble-Breathe None Promotes constant exhalation underwater
Popeye drill None Promotes taking a breath from the side of the mouth to reduce head lift
Ballet Leg Kick None Improve leg kick technique to reduce drag & improve body position
Torpedo Kick and Swim Back None Streamlined push off and refine kicking technique
Kick on Side Fins Helps rotation, posture & alignment, set up catch position
Bubble-Bubble-Stretch None Promotes constant exhalation underwater and focus on lead arm
6-1-6 Fins Helps rotation, posture & alignment, set up catch position
6-3-6 Fins Helps rotation, posture & alignment, set up catch position
Broken Arrow Fins Helps loosen off tight shoulders and upper backs
Popov Fins Body rotation and classic high elbow recovery - balance and core control
Shoulder Tap Fins Positive spear - remedy for flat hand entry, dropped elbow or thumb first entry
Doggy Paddle Pull Buoy Develop catch & feel for water - forces bent elbow catch
Scull #1 Pull Buoy Feel for the water, position and time of catch
Scull #2 Pull Buoy Feel for the water under the head useful for wide or straight arm pull through
Scull #3 Pull Buoy Feel for the water and to ensure a correct completion of stroke
Unco Fins Rhythm & timing of catch, pull, rotation and even breathing
Waterpolo None Rhythm & timing of stroke and removes dead spots
Swimming with Bands Bands Rhythm and timing
Sea anchors None To test how much a lack of ankle flexibility may be holding you back
Fist / PT Paddles PT Paddles Reduces effective area of palm promoting elbow bend & utilisation of forearm to provide propulsion

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