Drills, Drills, Drills!

Hey there RYPEness!!!

How many of us can relate to this picture? swimYesterday I had to send out a tweet about how cool it is to watch new swimmers start to “get it”. Remember: good swimming equals efficient swimming and efficient swimming comes from drills that reinforce that efficiency. Kind of sounds like physics equation, doesn’t it? Anyway, I thought that some of you out there in triathlon land -and beyond- might want to know which drills we are currently working on that are getting these awesome ladies to their “AH HA!” moments. Incorporating these into the beginning of your workouts is a really good idea….always.

Kick On Side drill. Why? This drill promotes good balance in the water. Serious swimmers use kicking on side during warm-ups and during the active rest portion of difficult swim training sets. If your kick is currently weak, use flippers and then slowly wean your way off of them as you get stronger. To know what your body position should feel like, stand up and raise either your right or left arm, and you want to raise it like you are really reaching to the sky in an effort to try to stretch your body out. Keep the opposite arm straight down and stuck to your hip/thigh. Pretend that hand is in your pocket and therefore cannot move. Position your head so that it appears you are trying to smell your armpit. No, seriously. When you need to breath, your head is going to rotate on a swivel so that now you are trying to listen to your armpit. No, seriously. Smell the armpit, listen to the armpit. Smell the armpit, listen to the armpit. Without seeing you can now actually visualize the head movement, cant you? AH HA!

Now….check out this video of good form while executing Kick On Side: https://www.youtube.com/watch?v=0mjZsk8L0M0

Shark Fin drill. Why? This drill ALSO promotes good balance in the water. This balance thing is a repeat offender with the topic of swimming…balance is KEY! We in the triathlon swimming world tend to call that side kick position when you are listening to your armpit the “sweet spot”. It is perfect balance in the water AND you can breath. So to start the Shark Fin drill, begin in the same position as you would for the side-kick drill. Lift your elbow on the arm closest to the surface of the water up toward the sky…creating a ‘shark fin’. You do this by dragging your hand up the side of your body until it reaches your armpit (never thought our armpits would get so much love, did you?) or until you’ve made a shark fin. Once there, simply slide the hand back down your body to where it started.

Now…check out this video of good form while executing Shark Fin: https://www.youtube.com/watch?v=rwQ3l5YyloQ

Fingertip Drag drill. Why? Fingertip Drag is one of the oldest swimming drills in the books. It’s survived the test of time because it’s not only simple to explain but also incredibly effective. Fingertip Drag can help you practice a high-elbow recovery, and can help you achieve a relaxed hand during the recovery. The drill requires that your body be balanced, and that you use full body rotation in order to complete the drill correctly. That’s a lot going on for one drill, but it’s super effective!! We accomplish this drill by keeping your fingertips in contact with the water, and keeping the hands close to the body, and it causes you to then maintain a high-elbow recovery. Remember our previous drill? See how these build on each other to develop a highly efficient stroke? AH HA!  In order to SKIM the surface and not simply JAM your hand forward with a sloppy splash, you need to keep your fingers relaxed and under control. After your hand passes the shoulder, extend it forward and focus on staying long while the other hand is recovering. You will always want to keep your head down, and your body balanced.

Now…check out this video of good form while executing Fingertip Drag: http://www.youtube.com/watch?v=XITzpum5lxA

And there you have it. Three relatively easy but extremely effective drills that will develop you into an efficient, thus good, swimmer!

In no time you will be executing your swims with ease, just like this guy: https://www.youtube.com/watch?v=8pt2jxlkNpw

Hyped 2b RYPE!!!

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