1. Maintain a streamlined position in the water, with high hips, minimal bending of the knees while kicking and no energy-wasting side to side movement.2. Ensure you have good stroke mechanics: arms should not cross the centre line, the elbows

You may think you're swimming well but there may be an aspect of your technique you know is not quite right - legs too low in the water, perhaps, or too much bending of the knee. Simply swimming more is not going to address these problems. You need

forward in the water.Superman kickSwimming with one arm ahead of you and one arm to your side, propel yourself for a length with only your kick. Focus on being horizontal in the water, keeping a soft leg and kicking from the hips.FistsAs it sounds, swim a

Most runners who are considering their first triathlon can cope with the cycling aspect of the event. It's the swimming that scares the life out of them. But it shouldn't, as long as they know the basics. "Gifted swimmers simply have a better

them forward. To achieve the most efficient stroke you must maximise your pull and push through the water. Swim efficiencyForcing your arms/hands to cross the midline of your body, commonly known as crossover, simply wastes effort because your arms

to think about your torso positioning and kick. The straighter you keep your legs, the faster you go – so kick from your hips, not your knees. HOW? Swimming with one arm ahead of you and one arm flat against your side, propel yourself for a length with only

distances It improves your profile in the water, thereby reducing dragYou should ensure the roll is powered from the hips and not the shoulders.Drill: While swimming in a streamlined position, aim for an exaggerated body roll of up to 70° from the horizontal

, Skinner discovered that the best long-course freestylers tended to swim with longer, hip-driven strokes, requiring less turnover.This style generated a little less speed in short bursts, but was markedly less tiring. Short-course specialists used an urgent

by piranhas. Or if you see yourself as a seasoned veteran, they'll show you how it is possible to shave off the seconds without having to shave your legs.If you're training for your first triathlon, it's fine to opt for any stroke in the swim but the focus

tips from a keen observer will save you weeks of struggling on your own.Experts also advise beginning swimmers to forget about speed. "If you're competing in a triathlon, you can't afford to use your legs too much in the swim because you'll need them