Freestyle Kick w/ Arms by Side

Kicking like crazy isn’t a good idea during the swim leg of your triathlon. The primary role of your legs during the race is to help you “balance,” as your upper-body takes on the propulsive duties. Having said that, developing a strong kick can help establish the correct technique, create a better body position and improve overall conditioning.

Extended Dog Paddle

Body rotation is an important trick to learn. It will help you swim through the water with greater efficiency. This is one of the harder drills to help practice body rotation. By removing the over-the-water recovery, it focuses you entirely on the underwater pull. It’s hard because the recovery is through the water, which causes resistance.

Back Flutter Kick with a Roll

Finding the right “balance” is key to swimming. When a swimmer is balanced, they are working with the water, not against it. Finding the right balance is a matter of practice and it’s always good to get an all-round feel for the water — learn what it feels like to be balanced on your back, your front and your side.

This drill builds off of the regular back flutter drill and adds a roll. It helps learn to maintain balance, plus develops the kick as part of a body roll.

Back Flutter Kick

“Balancing” is an important part of swimming, regardless of which stroke you are doing. For that reason, it’s always a good idea to experiment with many different body positions. This drill is designed to help you find that balance, while removing the distraction of having to find air.

Also, this drill helps refine your freestyle kick because it changes the dynamic. The down kick, now becomes the up kick and vice versa. This, again, helps the swimmer find new aspects of the stroke that can help.

Catch Up

Many swimmers have a tendency to “windmill,” meaning that their hands are always diametrically opposed throughout each stroke cycle. While the hands should be opposed at the end of each stroke — one hand forward and one hand back — the front hand should stay in front of you while the other begins it’s recovery.