it can seem hard work but it will soon become easier. Do it for 20 seconds, rest for 10 seconds, then repeat five times. Perform the Poolside Kicking Drill at the start of every session. Once you have mastered the drill technique you should not expend too
length with your hands curled in fists - this will encourage the use of the forearm to catch water and help propulsion. It's one of the best drills for learning how to feel the water you are trying to move through.More swim drillsThe drills above are easy
be in the region of one to two minutes; successive drop jumps should be separated by intervals of at least 15-30 seconds – or even longer for very intense multiple hop and jump routines. These recovery intervals will allow the stretch reflex mechanism to return
kickboard (£12.71, www.zoggs.com, below) is a light, durable kickboard with options for various hand positions, making it easy and comfortable to use for a few lengths of kick drills.How to use a kickboard:Simply hold the board, stretch your arms in front
Q. Why do my legs always sink after I swim about 20 metres in the pool? What drills can I do to stop this?A. Most triathletes in this country come from a non-swimming background and so many have a poor swim technique.The most likely cause
) slowly and easily, and try to feel what's described in each drill. Between intervals, take three to five deep, slow breaths until you feel ready to swim again without fatigue.Drill 1: Hide Your Head Why? Good head-spine alignment is essential to smooth
. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)
, stomach pulled in, and extend your arm and leg. Hold for 15 to 30 seconds, then change sides. Do two sets with a 10- to 20-second rest between.Run the first running segment, then finish with five minutes of easy running.LOWER-BODY BLAST (45 mins)Find a
, eventually, glee.Your stroke in the open water should differ to the one you use in the pool. These tips and drills won't let you down.1 Body PositionTo swim long distances, a streamlined body position will markedly reduce your effort. Poor leg position is a
