Table of Contents
Why include Technique-Specific swim sets?
- exert more effort, or
- reduce your drag.
It stands to reason that reducing drag should be the first priority when aiming to improve your swimming times.
While the swim makes up a small percentage of a triathlon race, a lot of energy (both nervous and physical) is wasted in the swim that could be saved for the bike and the run.
What intensity should Technique-Specific swim sets be performed at?
Calculate your Swim Training Zones
Use our CSS swim pace calculator.
What distance should a Technique-Specific session be?
“The greatest mistake is to continue to practice a mistake.”
- Drills for Novices will usually be in intervals of 25m to 50m repeats.
- Drills for Intermediates will usually be in intervals of 50m to 100m repeats.
- Drills for Advanced will usually be in intervals of 100m to 200m repeats.
How many Technique-Specific swim sets should you do?
During the build phase, at least one technique-specific set is performed per week.
An example of a Technique-Specific swim set.
Swim set for Novice Triathletes / Swimmers
Swim set for Intermediate Triathletes / Swimmers
Swim set for Advanced Triathletes / Swimmers
Advanced triathletes/swimmers have developed an optimal body position and have mastered rolling the shoulders through the stroke further reducing their drag.
Therefore these athletes would focus on improving or increasing their forward propulsion; this would naturally start with the “Catch” and “high elbow” entry type drills.
- Novice athletes need to focus on drills that improve body position.
- Intermediate athletes need to focus on drills that improve the rotation of the torso.
- Advanced athletes need to focus on drills that improve propulsion.