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

).PT (Perfect Technique) paddles (£19.99, www.ptpaddles.com, below left) are a new take on paddles: their design limits the influence of the hand while you're swimming so you have to use your forearm to assist your catch. If you've ever done a fist drill (where

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

, 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

, 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

, 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

. For example, pick four drills and do 25 metres (typically one length) of each drill with a 10-second rest after each length. Next, do a set of higher-speed intervals to develop efficiency, such as swimming six times 50m a bit faster than your normal length-swimming

and Run In England leader, and also oversees the Parachute Regiment selection process. He has sub-1:00 Ironman swims to his name and regularly competes in triathlons and challenge events.

1. The TI method of instruction engages the whole body, rather than offering a more conventional focus on kicking and pulling above everything else.2. It requires you to first master foundation skills before anything else: posture and alignment