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Beginner triathletes are often anxious about the swim leg. That’s completely natural. If anything should happen while on the run or bike, you simply sit
Learn Essential Skills
Workouts to Help
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Library of Freestyle Drills
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Learn a relaxed swim technique while also boosting your endurance.
Many triathletes dread the swim. Some fear it. While others just find it draining. It doesn’t have to be this way. Practicing a handful of adjustments to your stroke can turn the swim from a chore to a relaxing — dare we say fun — activity.
Our FREE guide teaches you these skills, plus gives you workouts to practice each one. After all, if you’re going to swim laps to help your endurance, doesn’t it make sense to also work on techniques that will make it easier?
"Your analogies are fantastic and really helped me picture what is needed to improve my technique. Simple, well written and effective! Thanks so much."
Emma
"I love trying out your workouts. They are super and really help me to focus on the technique."
Garbor
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Sample Workouts
Today we’re working to make sure that you aren’t “snaking” through the water and that your catch is solid. See the “Skill” text and image below. One way to make sure that your hand isn’t crossing over the central bodyline is to make sure that you’re practicing “upfront” swimming. Both the Stroke Work and Main Sets work on keeping a lead hand upfront. This lead hand serves as a central bodyline guide.
Let’s work on your hand entry. It’s an important skill to learn , especially for anyone who gets shoulder pain when swimming. Reaching over the water before entering — instead of reaching through the water– can stress the shoulder. Throughout this workout we’ll focus on spearing the water with your fingertips, then reaching to 8-12 inches below the surface. Have fun!
Today, we’re working on the “squeeze” part of your underwater pull. Be sure to stretch and warm up your triceps. Remember to reach with your lead arm as you squeeze the water with your back arm. See how much distance you can get with each stroke. I often think about skating, with the back foot creating the propelling force while the front foot stays planted…gliding. Have fun!