15 Essential Swim Drills for Triathletes

Swimming is often the most daunting part of triathlon training, especially for athletes who don’t come from a swimming background. Technique is everything in the water, as even small inefficiencies can translate to significant time losses or increased energy expenditure. Incorporating targeted swim drills into your training routine can improve your stroke mechanics, boost efficiency, and help you glide through the water with confidence. Here are 15 essential swim drills every triathlete should include in their training plan.

1. Catch-Up Drill
The catch-up drill emphasizes proper timing in freestyle stroke by ensuring one arm completes its stroke before the other begins. Swim with one arm extended forward while the other completes a full stroke before initiating the next.

Why it works: It improves body balance, streamlines your stroke, and refines the catch phase.

2. Fingertip Drag Drill
This drill focuses on a high elbow recovery. As you bring your arm forward during recovery, lightly drag your fingertips across the water’s surface.

Why it works: Encourages a relaxed recovery and proper arm mechanics.

3. Single-Arm Freestyle Drill
Swim freestyle using one arm while keeping the other extended forward or along your side. Alternate arms every 25 meters.

Why it works: Isolates each arm to improve strength and focus on proper pull technique.

4. Sculling Drill
Perform small, controlled figure-eight motions with your hands while keeping your body horizontal. Do this drill at different positions: near your hips, below your chest, and above your head.

Why it works: Enhances your feel for the water and improves propulsion.

5. Kick on Side Drill
Swim on your side with one arm extended forward and the other resting along your side. Focus on a steady kick and keeping your body aligned.

Why it works: Develops balance, core engagement, and body rotation.

6. Zipper Drill
As your arm recovers, imagine zipping up your side, bringing your thumb along your body from your hip to your armpit before extending forward.

Why it works: Promotes high elbow recovery and improves stroke efficiency.

7. Head-Up Freestyle Drill
Swim freestyle while keeping your head above water and your eyes focused forward.

Why it works: Strengthens the neck and shoulders, simulates open-water sighting, and improves arm mechanics.

8. 6-3-6 Drill
Kick on one side for six kicks, perform three freestyle strokes, and then kick on the opposite side for six kicks.

Why it works: Helps synchronize body rotation with your stroke and improves breathing technique.

9. Tarzan Drill
Similar to head-up freestyle, but swim at a higher intensity while keeping your head above water.

Why it works: Builds shoulder strength and prepares you for open-water scenarios where sighting is critical.

10. Pull Drill with Buoy
Place a pull buoy between your legs and swim freestyle using only your arms.

Why it works: Isolates the upper body, builds arm and shoulder strength, and helps you focus on stroke mechanics.

11. Flutter Kick Drill with Board
Using a kickboard, perform a steady flutter kick with your head above water.

Why it works: Builds leg strength, improves ankle flexibility, and enhances balance in the water.

12. Closed-Fist Drill
Swim freestyle with your hands in fists instead of open palms.

Why it works: Forces you to focus on forearm engagement and improves your feel for the water.

13. Breathing Pattern Drill
Focus on alternating breathing every three strokes, or practice breathing on your weaker side.

Why it works: Enhances bilateral breathing, reduces fatigue, and improves balance during open-water swims.

14. Vertical Kicking Drill
Tread water in a vertical position without using your arms. Perform quick flutter kicks, gradually increasing intensity.

Why it works: Improves kicking efficiency and strengthens your core and legs.

15. Sprint and Glide Drill
Swim 15 meters at maximum effort, then glide for as long as possible. Repeat across the length of the pool.

Why it works: Combines speed and efficiency, teaching you to conserve energy while maintaining momentum.

How to Incorporate Swim Drills into Your Training

Swim drills are most effective when integrated into structured sessions. A typical workout might include:

• Warm-Up: 300m easy swim

• Drills Set: 5 x 50m with each drill focusing on a specific technique

• Main Set: 4 x 100m freestyle at race pace

• Cool-Down: 200m easy swim

Rotate drills to target different aspects of your stroke, such as body position, breathing, and propulsion. Consistent practice ensures these techniques become second nature, enhancing your swim performance on race day.

By incorporating these 15 essential drills, you’ll refine your technique, build strength, and improve efficiency in the water. Swimming may start as the most intimidating part of a triathlon, but with dedicated practice, it can become a competitive advantage.