Swimming efficiently and reducing drag against the water is a key element of long course swimming and triathlon. Let’s look at how we can improve our swim stroke for long distance.

To reduce your drag, you want to reduce the amount of frontal surface area that you have in the water.

Long-distance triathlon swims are about finding a comfortable efficient rhythm, requiring minimal effort to set you up for the bike and run.

2 factors influencing swimming efficiently and especially in long-distance triathlon include

1. Head position

What you do with your head greatly impacts your overall body position and frontal surface area when swimming. Your body follows where your head goes, lift it and another part of your body will drop increasing drag

This can be both through lifting your head to breathe and your legs dropping.  Additionally sighting correctly to swim the shortest possible distance

2. Rotation

Rotating from the hips in a smooth flowing motion, linking your rib cage and pelvis together enables you to find a comfortable rhythm and maximise your power through the use of your lats and back muscles.

Side Drill for Head Position

Rotation Drill

We have a vast collection of videos available to view on our wesbite, feel free to check them out here – Swimming Drills Video Library.

Our swim squads and stroke correction clinics develop an efficient swim stroke and open water skills.  The next stroke correction clinic commences on Sunday 16th July, contact us on 02 8677 5605 or through our website for further information.