Tri-Trained Swimming drills
This page includes a Tri-Trained's unique range of drills designed and filmed by us to improve all aspects of your front crawl technique. These drills form part of the swim technique sessions we run in the pool. Watch them, and then practice them with your coach.
New to swimming -
If you are new to swimming, or are coming back to swimming after a rest period, follow our 4 step approach to understanding the front crawl stroke. Before then working with your coach to fine tune those small issues using our individual drills.
Step 1 - Balance
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Balance in the water and understanding what affects the balance is a key starting point for your stroke. Front crawl is primarily swum on your side, so the first drill to perfect is kicking on the side. Watch the video and practice until you are comfortable you can hold yourself in a relaxed side kick on both sides.
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Side kick swim drill video
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Step 2 - BreathingBreathing is always the most difficult area to perfect, timing is important as if you get it wrong it will throuw out your stroke completely.
This drill will help you make sure your timing is right and builds from the side kick drill above. Take you time with this and work on both sides by changing the lead arm until you are as comfortable with this as you are with the side kick drill. |
Shark fin swim drill video
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Step 3 - RotationNow you are comfortable with the breathing, we need to introduce rotation into the stroke, an extension on the "Shark Fin" drill, but instead of changing the lead arm each length , you change arms every 5 meters.
Take your time before you progress onto more advanced rotation drills below. Perfect this and you will be well on your way to a relaxed swim stroke. |
Rotate swim drill video
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Step 4 - SwimThe final step is to combine all of the above into a complete relaxed stroke. Remember slow the stroke down until you have perfected the technique.
When you are comfortable you are proficient with these drills, its time to spend time with your coach and have them work on the finer points. Let them analyse your technique and then use the drills below to fine tune elements that need improving. Remember humans are not natural swimmers and its not easy for you to correct issues by yourself, so take advantage of your coach to help. |
Dribble swim drill video
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Individual drills
Use these drills with your coach to fine tune elements of your stroke. Keep an eye on this area as we will be adding additional drills to help with those finer points..
Kick drills
Underwater swim kick video
Demonstration of a good kick, with key points emphasised.
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Double wide swim kick video
Improves your kick at a slow pace, giving you time to concentrate on the correct technique.
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Streamline kick video
The first part of every length in the pool, experiment with head position and see how it affects the position of the legs.
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Swim drills
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Side kick swim drill
This drill helps with balance and the sensation of bing on the side in the pool.
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Shark fin swim drill
A progression from the side kick drill, that introduces the timing for breathing in FC.
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Doggy Paddle swim drill
Perfect drill to help with the catch and pull through phase of the stroke
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Dribble swim drill
Promotes a high elbow on the recovery phase of the stroke, which helps with the correct hand entry.
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Forearm dril
Allows you to feel the front part of the stroke and promotes the use of the forearm as your paddle in the stroke.
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