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Big days – A part of triathlon training

Training in race like conditions

Your training should become more like racing the closer you get to your goal. So whether you are racing short- middle- or long distance. You need to get the feeling for how your body and mind will react simulating race-mode. Welcome to your Big day of training!


Triathlon doesn’t build character. It reveals it.

unknown

During the build phase of our training programs, our clients have a planned Big day, where we simulate racing, but in a way so that it won’t take away from the following sessions. We have one Big day during the race-specific training, that one being even more like your planned race day.

The sessions, as in the swim, the bike and the run is the easy part. With sessions being somewhat straight forward. The focus here is not just training in a high volume. Instead, you want to dial in your plan for everything surrounding your race day.

Swimming

Triathlete open water training

Wake up early and have the breakfast you are planning on having. As an example, Most Ironman races start at 07:00, so to simulate that. Wake up at 04:30 to eat a light breakfast. At 07, start your swim as racelike as possible. If you plan on sprinting the start, do it in training as well. 

After the swim, take a 90-minute break. Eat a light snack, and stay off of your feet. 

Biking

Bike training for triathlon

Depending on your planned race-distance and ambition, this ride will be a little bit different. But as a general rule, ride at your planned race effort for 80% of the time it will take you to bike during competition.

Since biking is such a big part of the triathlon, around 50% of the time at the race will be spent in the saddle. You need to be focused during this part. Not only should you try to ride at race intensity. You should also take in energy like you where racing. Your mind will wander off, that’s normal. When it happens, don’t beat yourself up. Just get back into it. Ask yourself these questions: Am I thirsty? Do I need more energy? Is my power output dialed in? How’s my breathing? How do my legs feel?

After the bike ride, take a 60 to 90-minute break. Eat something light, mostly liquids. Keep off of your feet.

Running

Run training for triathlon

Depending on what distance you are racing. Your run should be between 20-30 minutes (sprint), 1 hour (middle) or 2 hours (long-distance).

Start your run slow. You will probably be quite stiff from the bike leg. Don’t worry, you will get into it! Wear what you will be wearing during racing. Same shoes, same clothes and other gear you are planning on wearing on race day. It is a good idea to plan your run so that you come back to a place where you can have your own energy station multiple times. 

It’s the same as with the bike. You want to keep focused and ask yourself these questions often: Am I thirsty? Do I need more energy? Is my power output dialed in? How’s my breathing? How do my legs feel?

Ending your Big day

When you have finished your run, take some time to come back from your race-mode. This has truly been a BIG DAY. And now you will have gained lots of insights into how it will feel like, and what works for you. Make a list, writing down some learnings on what worked for you.

“Winning doesn’t always mean getting in first place, it means getting the best out of yourself”

Meb Keflezighi

Saturdays are perfect

Planning your big days, try to do it on Saturdays. Then you can take Sunday off and do other things. I suggest one of these two activities:

  • Bake something from scratch and treat your loved ones with the newly baked goods.
  • Ask somebody to teach you about their passion, and if they want to share it with you.

Read more about triathlon training

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Ötillö swimrun Malta – With Michael Lemmel

Ötillö swimrun Malta

The Ötillö swimrun Malta is a new race on the World Series this season. Malta, a stunning island with long rich history. Even though Maltas nature is quite scarce, it has long thrived as a trading nation. So, safe to say, this is a place where you will feel welcome, due to its long-going international way of life.


Anyone who is doing the sprint or the experience on Malta will say: Wow! This is a little piece of swimrun paradise.

michael lemmel

Travel to Malta

By plane, travel to Malta international airport. There are many international airlines, as well as Malta’s own carrier who traffics the airport. Transfer from the airport is cheap, taking the bus to Valetta will cost about 1,50 – 2 €. If you want to take a cab. Buy the pre-paid tickets. it is much cheaper, and 24-hour service.

By boat, you can travel to Malta from Pozzallo on Sicily. The trip takes about 90 minutes. A round trip ticket will cost you 82 €.

Accommodations

There are many options on where to stay for this race. Check out Couchsurfing, Airbnb, and hotels on the web. You should without any problems find something that will suit you.

Train for Ötillö swimrun Malta

The world series race is 38,9 kilometers in total, with 13 swims. The longest is 1600 meters, and the shortest 200 meters long. It will be a great race, both run and swim wise. But we recommend that you focus a bit of extra energy on getting your muscular endurance strong for the long swims in the middle of the race! 

Not to miss

Malta is sometimes referred to as the Los Angeles of the Mediterranian. With movie sets from Game of Thrones, The Gladiator, and Troy. You can take the Malta Film Tour.

Also, try the local soft drink Kinnie, made from bitter oranges and a secret blend of herbs (our guess is that it contains rhubarb and ginseng).

We have a little surprise at the end of the world series race, where you run through an old movie set.

Michael Lemmel

Follow the race

For the sprint and experience races on Saturday, go to the Tower to the east of Golden Sands. And during the world series race on Sunday, best is to go by car, so you can follow the racers during the course.

And of course, if you can’t be on sight to follow the race, Go to Ötillö’s website for live coverage.

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Ötillö swimrun Catalina – With Michael Lemmel

ötillö swimrun Catalina

The island of Catalina is a gem just off the southern coast of California. Being a popular tourist attraction for those who want to get out of the hectic life in Los Angeles. This is the perfect swimrun retreat, with beautiful and varied trail running as well as crystal-clear waters full of marine life. Welcome, to Ötillö swimrun Catalina!


Catalina island in itself is like going to Jurrasic Park.

Michael Lemmel

Travel to Catalina

Although it seems far off the beaten path, it is easy to travel to Catalina. We suggest that you fly to Los Angeles, and from LAX, travel by car to the ferries. The ride will take you about 90 minutes.

The ferries can be a bit choppy, so if you get seasick, as a safety measure you should take something for the fare, it can be bumpy.

Accommodations

There are two cities on the island, Avalon and Two Harbours. The start and finish of the race are in Two Harbours. There will be a chartered ferry traveling from Avalon to Two harbors on race day for the world series. The boat ride takes about 45 minutes.

Most racers will be staying in Avalon.

Here are a couple of hotels that offer special Ötillö swimrun Catalina discounts: The Atwaters, The Pavillion and the Mt. Ada.


We are going to the cradle of endurance racing which is California, and we want to showcase what swimrun should be and is. And how we love swimrun.

Michael lemmel

Not to miss

The Catalina island, due to its remoteness, hosts at least fifty indigenous species. The flora is rich and varied and will be blooming during the race weekend. 

Something that is very special about Catalina is the Bison herd. Brought to the island by movie director Zane Grey to be in his movie The vanishing American. And after production left by the movie company, they populated the island, Nowadays, the population is kept at around 150 individuals. Fun fact, the scenes showing the bison didn’t end up in the movie due to production costs.

Follow the race

Go to the Reef restaurant in Two Harbors, the racers will start, finish and pass there multiple times.

Not on Catalina? Follow the race via Ötillö’s site for live coverage!

Train for Ötillö swimrun Catalina

Catalina has a lot of vertical, don’t take that part of the race lightly. We suggest that you in addition to a solid base in swimrun training also put in extra time for your running strength.

Further reads on swimrun

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Bike training at home – Motivational indoor cycling

Bike training for the off-season

The fall and winter season (also known as the pre-season) is the period when you build the foundation for the upcoming racing season. For us who live in the northern part of the world, the weather presents a challenge, especially for bicycle training. Sure, many people pedal all year round. But for those of us who are a little more “human” and refuse to spend more time putting on clothes than cycling, the alternative becomes simple. Bike training at home.

“Don’t buy upgrades, ride up grades”

Eddy Merckx

Whether you choose to work out at the local gym’s exercise bike, or if you set up your own bike on a so-called trainer, indoor cycling generally makes your surroundings moan an “oh that’s boring”. Unfortunately, there is no shortcut, and the fact is that it is probably just to start being on your grind.

There are several ways to distract yourself. Everything from watching all the series and documentaries that you missed, or gathering a bunch of like-minded people and suffer together (called a triathlon club), and / or following a structured and motivational training program… you get it!?

Motivational bike training

A good workout is within a context (your training plan) and is not a stochastic phenomenon. In addition, the content is structured in such a way that you both increase your capacity and feel motivated to do it. After all, at the end of the day, it’s all about having fun. If it is not, then you will soon have to re-prioritize in your everyday life.

The keyword is thus motivation.

Within the framework above, your bicycle training should contain at least two components,

  • High cadence training.
  • Training on your so-called Sweet Spot.
Cyclist on bike trainer

High cadence training

The basic idea of training with high cadence (+110 rpm) is to teach the body to quickly “push yourself and relax”. Most of us are most efficient cycling with a cadence between 90-100 rpm because it won’t wear you out. (read: it takes longer to get tired).

If you have never exercised at that cadence, you will initially experience that your heart rate is rushing and that you are breathing heavy.

We use high cadence in all our programs, and in several ways. Often to “spin out” the legs and the lactic acid that comes from a previous interval. Most commonly, however, the exercises with high cadence are included in the warm-up and as part of technique training.

Examples of warm-up exercise,

5 * [1 min spinups, max cadence (+120 rpm) with light gear + 1 min cycling light, cadence 90]

Bike training session

Training at your sweet spot

Your Sweet Spot is defined by training at an interval slightly below your functional threshold. About 88-93% of your FTP, to quantify it.

The name (Sweet Spot) comes from the fact that the training here is reasonable based on how much it can burn (oh, the sweet burn!), while also being able to maintain the intensity for a fairly long time. It also turns out that this type of training is the one that best contributes to increasing your functional threshold.

Usually, we put in training at Sweet spot as part of a longer workout.

Examples of Sweet spot,

10 minutes in your sweet spot right after an endurance building series.

Biking in your sweet spot

Read more about triathlon training and racing

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Swimming training tips – Analyze your swimming

Swimming training tips

Swimming sometimes gets a bad rep in the world of endurance sports. Adventure racers call themselves triathletes that can’t swim. Many triathletes call the sport survive-bike-run. But does it have to be this way? Read this article about how to analyze your swimming and our swimming training tips.

Of course not.

Swimming can be (if you’re asking me, it surely is) a really fun sport. part of that is because of its complex nature.

One thing that is really beneficial when swimming is hiring a coach that can look at your swim technique and give feedback on your efficiency doing it. Sadly, swim coaches don’t grow on trees (or in lily ponds), and having limited time due to work and family life, it can be hard to book a session.

So, what can you do by yourself?

The water is your friend… You don’t have to fight with water, just share the same spirit as the water, and it will help you move

Alexandr popov

How to do a swim analysis

The first step is to film yourself swimming. Ideally, you do it together with a friend. We have two reasons for that,
1. Your friend can follow you with the camera, filming you from the side.
2. It is more fun to do things together.
If you do it yourself, don’t worry. Just see to it that you get enough material from a static film of you swimming.

The making of

So, filming doesn’t have to be Oscar quality. smartphones goes a long way! The angles you need are:

  • From the front, with you swimming towards the camera.
  • From the side, with you swimming past the camera.
  • If possible: Underwater swimming towards the camera.

Now you have lots of great material. But what to do with it? What is it that you are looking for?

Most times, swimming is not a one solution fixes all type of thing. You often have to work on many aspects of your swimming. But focusing on many different things at the same time will do you no good. So we will break down the analysis into smaller pieces. And then you can work on them one by one. So print this list, and use it to analyze. Then read our blogs for swimming training tips.

8 steps to improve your swimming

Breathing

  • Bilateral or unilateral – Are you breathing to one side or both?
  • Breathing in / breathing out – Do your breaths have a continuous flow? You should never hold your breath, think of it as jogging.
  • Movement – Breathe in while you have one arm stretched out in front of you. The in-breath should be done when your recovering arm is in line with your eyes.
  • Eyes above the surface – Focus on having just one of your eyes above the surface.

Head position

  • Where are your eyes fixed? – Do you look forward or do you look straight down while swimming?
  • Line in the water – Where the head goes, the body follows. Keep a straight and neutral neck.

Body position

  • Horizontal – Are you horizontal in the water, or are your legs sinking?
  • Hips and kick – Do your kick initiate at the hip? Or, do you kick at the knee joint?
  • Head, hip, and heel – The three “H’s” should be in line with each other.

Rotation

  • How many degrees – How many degrees do you rotate while swimming?
  • What initiates the rotation – What part of your body initiates the rotation?
  • What part of the body rotates – Do you rotate as a solid piece, or is there a difference between bodyparts?

Kick

  • The horizontal distance between feet – How far apart horizontally does your feet go?
  • The vertical distance between feet – How far apart vertically do your feet go?
  • Effect/power – The kick Usually stands for 5-10% of your propulsion forward. Is it “cost-effective” to have a strong kick?
  • Rythm – Do you flutter-kick, is it a two-kick? What’s the rhythm?

Stroke – Underwater

  • Where you put your hand into the water – Do you enter the water close to your head, or stretched out?
  • Catch – Where does your catch start, in your fingertips, wrist or further up your arm?
  • Pull – What does your arm movement look like during the pull? do you use your forearm as well as your hand?
  • Effect – Do you lose momentum anywhere along your stroke?

Stroke – Recovery

  • Relaxed or tense – Are you relaxed or stiff during your recovery?
  • Hands position – Is your hand relaxed, and where is it relative to your body?
  • Elbow – What leads your recovery? Your elbow should pass your shoulder before your hand.
  • Speed – The recovery is the only part of your stroke not generating any propulsion, therefore it should be swift.

And finally, all put together?

Or, take help from our swim coaches, whoa have many years of experience in both coaching and being active in racing. They have all the swimming training tips and tricks that can benefit you greatly!

Swimming training tips

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Triathlon transitions – not a place, a part of racing

The transition in triathlon

Lost in transition

The transition area is the big, chaotic place where the “fourth sport” in triathlon takes place. This is where all your gear is between the sports, and where you change gear during racing. The times that you spend in this area during racing are called T1 and T2. And stand for transition one (swim to bike) and transition two (bike to run).

You have trained well and shaved time off of all the disciplines, but maybe haven’t practiced the transitions, losing time and momentum during this part of the race?

Time to talk about planning and preparing your transitions. We like to put time into our training programs to work on these skills.

Coming to the transition area

When arriving at the transition area, look for landmarks that can help you find your spot in it coming in from the swim and bike. So it will be easier to navigate when your race mode is on. 

Unpack your things, and structure all the gear so that you have easy access to everything and don’t need to start looking for things during the race. 

Did you remember to pack everything? Download our race day checklist so you won’t forget anything!

Transition 1 – swim to bike

Coming out of the water, take the goggles and swim cap of. And pull down the zipper on your wetsuit. Look for your landmark, and start navigating to your spot. When you arrive at your bike-rack, Take the wetsuit off and place it where it is not in the way for your bike or run gear. Put your helmet on, and then your race belt with your bib placed on your back. Depending on if your shoes are on your bike, or not. Put them on, or unrack the bike and head off to the bike-on area. Remember that it is not allowed to ride your bike inside the transition area.

Transition 2 – Bike to run

The last couple of K’s on the bike should be a time where you prepare your body for running. Loosen up your legs and take in some needed nutrition. 

Arriving at the bike off-sign. Get off your bike and look for that landmark again. Lead your bike back to the bike rack, and rack it. The take your helmet off and place it so that it won’t be in the way for any other racers. Put on your running shoes, and other gear you like to have during the run (hat, sunglasses et cetera). Flip your race belt around, placing your bib on the front of your body, and off you go!


Good luck with the run-leg. The finish line awaits!

– TOT Team
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Free trial week of triathlon training

Free triathlon training plan

Triathlon is as much a sport as it is a lifestyle. And with that comes structured training in three different sports. And the most important, to be able to find the time for your social life and recovery.

Start training with us

Based on how your situation and ambition, we deliver an individual plan for your triathlon training and racing. It starts with you, and for your training to become relevant and worth doing, we need you to answer a couple of questions. So please, fill out the form below.

  • Background

  • In case we need to contact you for follow up questions.
  • Training

  • Enter the date you think you are ready to start with your test week.
    Date Format: YYYY dash MM dash DD
  • A rule of thumb: Sprint (6-10h), Olympic (8-12h), Ironman 70.3 (8-14h), Ironman (10-14h)
  • Racing

  • If you have not yet decided, enter an approximate date.
    Date Format: YYYY dash MM dash DD
  • Other

Tips on how to choose your training volume

Everybody can train super hard, but the road to success in triathlon training comes with balance. You can read our series on how we structure our training programs and everyday life here.

When you define your training volume, our recommendation is,

  • Sprint distance, 6-10 hours
  • Olympic distance, 8-12 hours
  • Ironman 70.3 distance, 8-14 hours
  • Ironman distance, 10-14 hours


“If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it’s up to you.”

Dave scott

What you need for triathlon training

Triathlon is said to be a sport very focused on gear. And sure, you can geek out on gadgets. But in reality, the equipment needed is:

General,

  • Must have: Heart rate monitor for zone training (like a Garmin watch or equivalent)

Swim,

  • Must have: Swimsuit, goggles and swim cap
  • Nice to have: Wetsuit, paddles, pull buoy and fins

Bike,

  • Must have: Bicycle and helmet
  • Nice to have: So many other things!

Run,

  • Must have: Running shoes

Let’s go

Maybe I am biased, but triathlon training is the most fun you can have. So don’t wait, join the community and share the joy!

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Rock’n’roll – swim drills to improve rotation

Using pull buoy to work on swim technique

When talking about rotation in swimming, we are talking about the swimmer’s ability to rotate around your own mid axis. The rotation will greatly help you to utilize your mobility and putting yourself in as strong a position as possible

When rotating, your neck should be relaxed and neutral. So that you are always looking down towards the bottom of the pool.

This will help you be more streamlined and thus, create less frontal drag.

Improve your rotation with these swim drills

Rotating while swimming is a way to utilize your mobility to gain strength and travel further per stroke. Thus being more efficient.

Swimming with a pull buoy

How to:
Using a pull buoy is a great way to learn how to rotate your body as a whole.
Place the pull buoy between your legs, and gently squeeze

Focus on:
Rotate your body as one unit.
Your rotation drives from the hips and core, not your shoulders.

Good for:
Focus on your stroke.
Body rotation.
Letting your legs rest.

6-3-6 drill

How to:
Starting on your side with one arm forward, the other resting along your side.
Do six kicks on the side, on the sixth kick:
Roll over to do three strokes, on the third stroke, roll over to your side:
Do six kicks.
Repeat.

Focus on:
Driving your body rotation from the hip.
Do a quick roll from side to side.

Good for:
Body rotation.
Kicking efficiency.
Body control.

Rotation timing

How to:
Put on one of your fins and one of your paddles. Have them diagonally.
Swim freestyle as you would without gear on.
Get a feel for the timing of the kick and the catch.

Focus on:
Finding the timing of your hand and kick.

Good for:
Timing.
Connection.
Understanding how your body moves through the water.

Demont

How to:
Start your freestyle stroke with both your arms alongside your body.
Start your next stroke when your arms have completed a “reverse catch up”.
Don’t be afraid to use your rotation.

Focus on:
Rotation, feeling how your body rotates around your centerline.
Be fast in your recovery, so do not stop yourself before the next stroke.

Good for:
Rotation.
A feel for how your body moves forward in the water.

Five steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into five separate segments. In all featured articles, you will both be able to read about that part of the stroke and watch our videos on different swim drills that will improve your skillset in that area.

  • The Catch – The part of your stroke from when your hand enters the water, up until you are able to start pulling yourself forward.
  • The Pull – This part starts where the catch ends, and continues until the hand exits the water.
  • The Recovery – It is the part of the stroke that occurs above the surface.
  • The Kick – Kicking in swimming is not the biggest power output, but, it is crucial for water position and reducing frontal drag.
  • The Rotation – The way you rock your body from side to side to create your optimal streamlined position and best power output.

Doing drills from these five areas will improve your swimming.

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The recovery phase – swim drills for endurance

The recovery in swimming should be relaxed

The recovery is the part of your stroke that starts when your hand exits the water and ends when your hand re-enters the water. During this phase, you should, well. Recover. That said, you should be relaxed from your shoulder all the way down to your fingertips.

The often forgotten part of your stroke

Nothing you do above the surface of the water will propel you forward. And since that’s the case. You want that part of your stroke to be quick and not create excessive drag.

An easy way to stay relaxed throughout your arm is to think about having a relaxed wrist.

Here are five fantastic drills for creating a great recovery!

Even though these drills look a lot like each other, they differ slightly in their technical difficulties.

Finger drag

How to:
During the recovery of the stroke, drag your fingertips along the surface of the water.
Lead the recovery with your elbow, not your hand.

Focus on:
Feeling that you are dragging your hand on the surface, use your body rotation to get more mobility.

Good for:
A smooth stroke.
Relaxed recovery.
Shoulder mobility.

Zipper

How to:
Imagine that you have a zipper that runs along your whole side of your body.
Imagine closing that zipper during your recovery.

Focus on:
Keep your core tight, and don’t lose balance. Initiate your rotation at the hip, not the shoulder.

Good for:
Efficient recovery.
Body rotation.
Balance.

Thumb in armpit

How to:
During your recovery, when your elbow and hand are in line at your armpit. Put your thumb gently into your armpit before continuing forward.

Focus on:
Rotation will make it easier to place your thumb in your armpit. That body rotation is what we are after. Elbow leads the hand.

Good for:
Relaxed recovery.
Balance.
Shoulder mobility.

Three touch

How to:
During your recovery, take the time to give your bum, shoulder and head a light tap.
Don’t stress it, take your time between every touch.

Focus on:
Being relaxed and don’t tense up during the movement of your arm. That will lead to you losing balance.

Good for:
Getting a relaxed recovery, which gives you smoother and more effortless swimming.

Draw the pig

This is a fun drill that Mikael Rosén taught me at one of his sessions. It is a great drill for working on among other things: balance and mobility.

How to:
During the recovery, stop at the middle and point straight up to the sky or ceiling.
Draw a little pig, and don’t start going forward with your hand before the pig is done.

Focus on:
Think about being tall in the water, and keeping your balance, while you are rotated when drawing the pig.

Good for:
Body balance and streamline.
Mobility in the shoulders.
Relaxing the arms.

Five steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into five separate segments. In all featured articles, you will both be able to read about that part of the stroke and watch our videos on different swim drills that will improve your skillset in that area.

  • The Catch – The part of your stroke from when your hand enters the water, up until you are able to start pulling yourself forward.
  • The Pull – This part starts where the catch ends, and continues until the hand exits the water.
  • The Recovery – It is the part of the stroke that occurs above the surface.
  • The Kick – Kicking in swimming is not the biggest power output, but, it is crucial for water position and reducing frontal drag.
  • The Rotation – The way you rock your body from side to side to create your optimal streamlined position and best power output.

Doing drills from these five areas will improve your swimming.

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Do you need to kick? Swim drills to improve kick

Kicking in freestyle

Even though the kick only stands for a very small percentage of your propulsion forward. An effective kick will make you more streamlined and that will create less frontal drag. Swimming is quantified by the swimmer’s power output (the force created to pull yourself forward), and the resistance created by the water in front of the swimmer (the force in which the swimmer needs to push against).

So, even if you are not a sprinter in the swimming sense of the word (doing up to 400 in the pool), working on your kick will benefit you greatly.

Four kick-ass swim drills to improve your kick

Try implementing some kicking during your warm-up at your next session.

Kickboard swim drill

How to:
Hold the kickboard in front of you.
Hold your head just above the water, looking forward.
Try having your hip close to the surface.

Focus on:
Kick from the hip.
Active core, don’t let your lower back arc.

Good for:
Developing your kick.
Hip strength.
Building your endurance.

Swimming with fins

How to:
When using fins (or kicking in general), kick from your hip.
Don’t overreach, do your normal short rapid kick.

Focus on:
Focus on using your big muscles around your hip.
Having a tight core.

Good for:
Building endurance.
Building swim strength.
Speed work.

Kicking on your back

How to:
Arms forward, and chin down.
Streamline position.

Focus on:
Kicking from the hips.
Hips close to the surface.

Good for:
Building strength.
Building endurance.
Sense of speed.

Kicking on your side

How to:
Laying on your side, with one arm forward. Look down towards the bottom.
Kick as normal.
Don’t lose balance and tip over to your stomach or back.

Focus on:
Big toes pointing towards each other.
Laying on your side.
Kick fro the hip.

Good for:
Sense of rotation while kicking.
Relaxed spine while swimming.
Strengthening your kick.

Five steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into five separate segments. In all featured articles, you will both be able to read about that part of the stroke and watch our videos on different swim drills that will improve your skillset in that area.

  • The Catch – The part of your stroke from when your hand enters the water, up until you are able to start pulling yourself forward.
  • The Pull – This part starts where the catch ends, and continues until the hand exits the water.
  • The Recovery – It is the part of the stroke that occurs above the surface.
  • The Kick – Kicking in swimming is not the biggest power output, but, it is crucial for water position and reducing frontal drag.
  • The Rotation – The way you rock your body from side to side to create your optimal streamlined position and best power output.

Doing drills from these five areas will improve your swimming.