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Tri-Newbies Online Free Triathlon Training Plans

Putting the Swim Drills to Use in Your Workout
The best way to improve your freestyle and swimming
performance is to implement stroke drills into your workout

View any of the four drills:
Thumb to Thigh
Touch and Go
Closed Fist
Balance and Rotation


Now that you are familiar with the above drills, it is time to include them in your swim training. Below you will find a variety of drill sets to use.

10 x  50s : 25 yards Thumb-to-Thigh drill, 25 yards swim. 20 seconds rest between each.

10 x 50s : 25 yards Touch-and-Go drill, 25 yards swim. 20 seconds rest between each.

4(6 or 8) x 75s : 25 yards Thumb-to-Thigh, 25 yards Touch-and-Go, 25 yards swim. Take 30 seconds rest between each.

4 x 100s : 25 yds kick, 25 yds Thumb-to-Thigh, 25 yds Touch-and-Go, 25 Swim

18 x 25s:

25 yds L stroke, L breathe
25 yds L stroke, R breathe
25 yds R stroke, R breathe
25 yds R stroke, L breathe
25 Touch and Go
25 Swim

Do this set three times with 10 seconds rest between 25s.

6. 18 x 50s, same as above. Once you feel stronger in the water, you can do these as 50s.

50 yds L stroke, L breathe
50 yds L stroke, R breathe
50 yds R stroke, R breathe
50 yds R stroke, L breathe
50 yds Touch and Go
50 yds Swim

Do this set three times with 20 seconds rest between 50s.

One final note: Prior to beginning these drills, swim a 100yd. Freestyle (four lengths of the pool) and count your strokes on the third length. And count each individual stroke. The left arm and the right arm are counted separately. This number will be pretty close to your average stroke per length. Remember this number! You will use it as a mark for improvement. Our goal is to reduce the number of strokes you are taking per length.

If you have any questions regarding these drills, please do not hesitate to email me at hazen@trinewbies.com

 

 

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  Swim Articles and Resources
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  SWIM RESOURCES
Swim Workouts
Swim Pace Chart
Race Dist. Chart

 
SWIM DRILLS
Four Drills That Will Help You
    Go Faster!

Thumb to Thigh Drill
Touch and Go Drill
Closed-Fist Drill
Balance & Rotation
Putting the Drills to Use
How to Use Drills To Improve   
   Your Swimming


 
SWIM ARTICLES
So What Do You Want to Be:
   A Fast Swimmer or a Fast 
   Triathlete?

The Triathlon Swim: Where
    Balance Begins

Do I Really Need A Swim
    Coach?

Open Water Swim Tips for
    Triathletes

Determining Your Aerobic
    Swim Pace

Understanding Interval-based
    Training

Learning to Use the Pace Clock
Four Drills That Will Help You
    Go Faster!

The Rap on Wetsuits
The Rap on Wetsuits Revisited:
    Race Day Tips

Tips on Shaving
The Real Reason Tri-Guys
    Shave Their Legs

 


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For information please contact us:
hazen@trinewbies.com