Author: Ville Engberg

Sports in general and endurance sports, in particular, serves two reasons for Ville. The first is his belief that everybody can and should find a way to be active. Second is that it serves as a way for him to find inner peace, and tranquility. Ville has worked as a coach for over ten years and finds joy both in his and in others achievements. With a will to see the positive and finding a way, Ville strives for the best result that is possible. Regardless of where the starting point is.
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3 ways to improve your running

3 steps to become a better runner

Do you want to improve your running? Running faster, more efficient and further?

How to become a better runner

  1. Running drills

    Doing technique drills are crucial in making you a more efficient and therefore a faster runner.

  2. Strength training

    Running is a high impact sport and strength training will make your joints more resilient.

  3. Run

    Time on your feet, there is no secret to it. And dong long slow distance is a vital step.

Become a better runner by doing the right thing

Running is about doing the right thing at the right time. As much in life, moderation is key. Since training breaks down your body, you need to train up to a point so that your body can recover for your next session.

This is easier said than done for most. But crucial if you want to keep consistent and injury-free in your training.

That’s why you need to mix it up, doing intervals, long slow runs, strength training, and running drills.

It all adds up to the result: Your running form on race-day. 

“It’s what i do that teaches me what i’m looking for”.

Pierre Soulages

So, where do you start your journey to become a better runner?

Running is simple and that is why so many of us love it. It’s just you, a pair of shoes and the trails or roads.

However, within the simplicity lies a forest of knowledge. And to not get stuck not seeing the forest for all the trees, we have structured a series of three articles, where we will – demonstrate running drills, strength training exercises for running and talk about the mysterious subject of how long you should be running during your long runs. Read our blog about how we argue.

Everything needs to be worked on, but not at the same time. So, for this to be relevant and manageable to understand, just follow along in the series…and improve your running on the way.

Want to boost you running?

Our Boost Up Run is a four-week training plan that consists of workouts focusing on form, aerobic endurance, and muscular endurance. The workouts range from 60-90 minutes each, and every week you train around six hours. Read more here!

More from our blog

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3 Reasons to keep a training diary + download

workout journal

A training diary is a great tool to use to see your progress in training. Have the workouts given the results you’re after, or if not. What needs to be changed?

Watch the tutorial video on our training diary

Reasons to keep a training diary + download

Today we will walk you through our free training diary, and how to use it.A training diary is a great tool to use to see your progress in training. Therefore, we have created a digital training diary that you can download and use (it’s free!).Download here: https://totendurance.com/3-reasons-to-keep-a-training-diary-downloadWelcome,Ville and Joachim

Posted by TOT Triathlon on Wednesday, December 11, 2019

Quantifying training

communication always takes place on the recipient’s terms. And this is true, even when we are talking with ourselves. When back-tracking in your notes in your journal, you need to understand what it was that you wanted to communicate. The numbers are great! And serve as a big part of your quantification of sports. But, you also need communication in the form of words to get the big picture. So, write comments, even if not long ones, so that your feelings can be read out as well.

Get in on the action

So, why don’t all athletes keep a training diary? Well, two main reasons come to mind. The first being that after a workout, a lot of us start rushing to our next activity. The second is that the athlete doesn’t yet know how valuable that information is!

3 reasons to use a training diary

  • Keeps structure when forgetful.
  • A basis for analysis and adjustments.
  • Keeps you motivated.

The diary will show you what you have done, and gives you an overlook of how structured you are.

Training is about how often, how hard, and how long you should train. And if you continuously fill in your stats after your sessions. You will sooner than later start to see patterns. For example, what does, or does not work for you. To be able to analyze your ups and downs over time, it’s a good idea to not only rely on your memory alone. 

In periods, your motivation for training may dip. And as a result of this, you may start to take out sessions from your training schedule. Looking at your diary, you can see if the plan and your reality differs. If that’s the case, then you won’t be surprised when the results don’t come.

So, in a sense, your training diary will hold you accountable for your training and success.

Training the right way, at the right time

The sooner you start, the better. Training is an ever-escalating effort leading up to your race. So start off with the most essential part of your training. namely Your starting point. The base training. Read more:

  • Keep Up swimrun BASE is the first step in your swimrun training plan. In this 12-week program, you will build your heart and lungs, or - your aerobic base - as well as your technique.
    €34,00 incl. VAT / month for 3 months
  • Start triathlon training with Keep Up Triathlon BASE
    €34,00 incl. VAT / month for 3 months

Our training programs don’t promise you success. They are a tool for you, but you supply the work in the workouts!

What works for you?

We have created a digital training diary that you can download and use (it’s free!).

endurance journal

In the diary, you fill out: sport and duration. In addition, you will keep track of:

  • Resting heart rate – A great way to keep track of your overall health.
  • Sleep quality – Nothing compares recovery wise to a good night’s sleep.
  • Motivation – Training is supposed to be fun, and thus motivating to do.
  • Training quality – Keep track of how you felt during the session.
  • Stress in life – The body doesn’t react differently to stress from work or from workouts. Keep track of your wellbeing.

Are you more of an analog person, there is something special about the paper and pen. We supply a diary with all our training programs for you to fill out in connection with your session.

Download your diary

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Head position – swimming drills to improve front crawl

Navigation and sighting

There are many swimming drills to improve front crawl, but one thing that is of great importance is the head position. And this quote is something that I think is very good to have in mind when talking about this subject.

6 steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into six 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.
  • The Head position – How you hold your head, and where you look will greatly impact your position in the water.

Doing drills from these six areas will improve your swimming. 


“Where the head goes the body follows”

Ryan Holiday

Drills to improve front crawl

Whether you are a pool swimmer, or an open water swimmer. It doesn’t matter. When you are swimming, look straight down. Looking forward, even if it’s only a little bit will make two things happen. The first is that your head will be closer to the surface, and create more frontal drag since there are more of your head that breaks the surface. The second being that you’ll create a curve when extending your spine. That will result in pain in your lower back.

So, even though many of you reading this are open water swimmers, who will navigate from time to time, get your head back to a neutral position between sightings and breathing. (Do you get chafing from the wetsuit around your neck? Often this comes from a “roll” between sighting and rotation to breathe).

Polo-swimming ss a great way of understanding the importance of the head position (among other things).

Head position while swimming

How to:
Try to start swimming with your head lifted and eyes forward.
Then lower your head and look down.
Feel the difference in drag.

Focus on:
Head, hips, and heels in line and close to the surface.

Good for:
Body position.
Balance.
Efficiency.

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How long should your long run be?

Distance running

Long runs or endurance workouts are a staple in all running training programs. So it is no wonder the subject is under constant debate. Here we show you how we look at the question and our answer.

Well, this question has a simple and very fuzzy answer: It depends.

The long and not so fuzzy answer, however, is this:

Defining your baseline – Are you long run ready?

First, we have to look at where your starting point is, what your goal is and where in your season you are.

The long-run will be different depending on your level of running fitness. If you are new to running or aren’t doing it as much, the percentage of your weekly mileage spent on your long session will be higher than for a more experienced runner. It has to do with the total workload that you put your body under.

“The point is whether or not I improved over yesterday. In long-distance running the only opponent you have to beat is yourself, the way you used to be.”

haruki murakami

What is your goal – Does this session improve your fitness?

Now, taking a look at what your goal is. Are you planning to do a fast 10k, or, is it the marathon that you long for? If you are aiming for a 5- or 10-kilometer race. Then aim to do sessions up to 90-minutes. If that doesn’t get the job done. Run for longer, but you shouldn’t exceed 120 minutes. So, be careful about going for too long. That will put to much stress on your body, and will take away from your next session. As always, recovery is the key to successful training! Also, include running drills into your training!

Are you aiming for long-distance, like an ironman, full course swimrun or marathon?

Sure, the milage will increase. but Time under tension is most important. If you are aiming to do an Ironman, the heavy toll a really long long-run takes on your body will affect you more than what is beneficial. Instead, try a brick-session, i.e Biking and running in a continuous effort. Or, divide your long run so that you are running both Saturday and Sunday.

Endurance training zones

We have a full article about the training zones and intensity in our training philosophy series. Here is a quick guide to zone 2, which is the heart rate zone that you will be working out in for most of your long sessions.

Training in lower zones will give you an effect over the whole spectrum. Training in zone 2 and zone 3 will push your functional threshold upwards. This is because of the work done in the lower zones, will widen your range of those zones, and that will help to push your zone 4 upwards.

So, what is zone 2? Well, it is the heart rate that sits between Zone 2 – 85-89% of LHTR (LTHR – Lactate Threshold Heart Rate). So, the numbers are there, but what does it mean? It is an effort in which you can keep a conversation going, and maintaining proper form throughout. To define your zone 2. We suggest that you regularly test your abilities and adjust since this is measured on a sliding scale.

All our training programs start with testing your baseline fitness so that your training will be relevant to you. Check out our BOOST UP – Run program if you want to lift your running to the next level!

“Running is about finding your inner peace, and so is a life well lived.”

Dean Karnazes

Where in the season are you?

And lastly, where are you in your training cycle? Are you just starting up with training again for the season? Don’t over-do your training, ease into it, The distance will come. You will add up to it slowly but surely.

So, can all this talk be quantified in any way?

Well, start your long runs between 20-30 percent of your total workload. If you are new to endurance sports, keep to the higher percentile.

In our training programs, we seldom have long runs exceeding 90-minutes. And topping out at 120 minutes. Anything longer will take to big of a toll off of your training. Doesn’t sound that much? Don’t worry, we got you covered with swimming, biking, and cross-training.

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How to run faster – 5 Drills

How to run faster - drills

How to incorporate running drills and good running form into your running

  1. Warm-up

    Start by warming up. A light jog to get your blood flowing.

  2. Do drills

    Choose a couple of drills (look at the purposes of the drills down below). Do 4 sets of 30 seconds on, with a short rest in between.

  3. One thing at the time

    Don’t sprint the drills, focus on form when running, and focus on the drill at hand.

Everyone wants to get better at running, but what are we doing to run faster? For you to be able to cope with your workout load and the strain that it puts on your body, you need a strong body that can work out, compete, recover…and stay injury-free.

The exercises below will strengthen your body from the hips down. Everything you use to run, as well as working on your timing and body control to run stronger, smoother and faster. We love running drills, and we incorporate them into our running programs, both the seasonal programs and in this run specific training plan:

5 Drills to make you a faster runner

These 5 exercises are a perfect way to start your run workout as a technique and strength exercises. However, start with a light jog for about 5 minutes so that the body gets going. Do each exercise for 4 sets of 30 seconds and lightly jog 10-15 seconds between each set. In total it will be about 15 minutes. Not a long time, but it will benefit you greatly in the long run (get it? Long run.. I thought I was funny). Further read on how to plan a sustainable season, click here!

You do not need to do the exercises in the order they are presented below. Each exercise is individual and can of course only be done if you are running out of time. You can also start the exercise walking so to move controlled. Vary, and gladly start with the ones that are easiest for you so you gradually warm up!

High knees – running drill

How to:
Start lifting your leg, driving your knee upwards.
Accelerate, and then relax, so that the knee travels with speed upwards towards your chest.
Try not to round your back.

Focus on:
Explosive start.
The relaxed ending of movement.

Good for:
Strengthening the hip flexors.
Foot strength.
Arm movement.

Butt kicks

How to:
Be light on your feet
Start off the movement explosive.
Relax, so that your foot can travel towards your butt

Focus on:
Hips forward.
Don’t “sit back”.
Relax, If you flex your backsides, you will not be able to kick your butt.

Good for:
Balance.
Stability:
Leg strength.

Ravelli steps

Ravelli steps. The classic step created (or at least popularized by the Swedish national team’s goalie) Thomas Ravelli.

How to:
Run with your legs straight.
Land under your body.
Bounce on the sole of your foot.

Focus on:
Don’t lose tension in the wrist.

Good for:
Finding your landing during running.
Strengthening the hip flexors.
Explosiveness.

The stork

How to:
Start as if you are doing a high knee.
At the top of the movement, around 90 degrees, do a kick out.
Kick your foot forward.

Focus on:
The timing and getting it to be a continuous movement.

Good for:
Balance.
Body control.
Coordination.

Carioca

Carioca is a Brazilian dance but also a running technique exercise!

How to:
Start by taking a step over your midline, landing outside your opposite foot.
Continue the movement by stepping the other foot to the side.

Focus on:
Use your arms for balance and force.

Good for:
Coordination.
Lateral strength.
Activates the hips.

Want to pick up new skill sets?

Read our blog series on swimming drills!

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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 working on your muscular endurance 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 ferry across the water 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 swimming. If you are going for the full distance, then the Boost Up Build is for you!

Further reads on swimrun

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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?

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: Film 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.

Read more and watch video here.

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?

Read more and watch videos here.

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?

Read more and watch videos here.

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?

Read more and watch videos here.

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.

Read more and watch videos here.

All at once

And finally, put it all together!?

Lots to think about? Let us help you!

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

Swimming training tips

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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.

The benefits of your rotation

  1. Easier

    Your body rotation will make it easier, both for you getting a great catch and for your recovery phase.

  2. Powerful

    When you rotate, it will be much easier to utilize all of your muscles that will help pull you forward!

  3. Longer

    The rotation helps you to reach further during your catch, meaning that you will travel further for each stroke, with less energy spent!

6 steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into six 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.
  • The Head position – How you hold your head, and where you look will greatly impact your position in the water.

Doing drills from these six areas will improve your swimming.

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.

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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.

What to think about during the recovery

  1. Elbow leads the way

    The exit of your hand from the pull phase should be lead by your elbow, your hand “tags along”. So your elbow is in front of your hand for as long as possible.

  2. Relax

    Relax your fingers and wrist. Tensing up in the lower part of the extremities will create tension further up.

  3. Accelerate

    Start your exit and recovery slow, and at the last part of the stroke, “throw” your hand forward, accelerating throughout the whole recovery phase.

6 steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into six 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.
  • The Head position – How you hold your head, and where you look will greatly impact your position in the water.

Doing drills from these six areas will improve your swimming.

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.