Our next Triathlon Training Group starting April 17 is now open for registration,

Coach Stewart
Coach Stewart
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      • Vancouver Triathlon

  • Home
  • Shop
  • Learn
    • Open Water Courses
    • Private Lessons
    • Video Analysis
    • Online Coaching
    • Frontcrawl - Level 1
    • Frontcrawl - Level 2
    • Frontcrawl - Level 3
    • Frontcrawl - Level 4
    • Dolphin Kick Clinic
    • Flip Turn Clinic
    • Breaststroke
    • Backstroke
    • Butterfly
    • Diving
  • Train
    • IM Training
    • Masters Training
    • Triathlon Coaching
    • Speed Training Plans
    • Endurance Training Plans
    • Marathon Swim Training
  • Compete
  • Blog
  • Drills
  • More
    • Vancouver Triathlon

master these drills, SWim like a superhero!

Photo credit @ Stephen Wong Photography

Efficiency Drills - Swim Faster With Less Effort

Zombie Kick

Swimmers often struggle because they are unbalanced and their legs 

are dragging, making you work harder. Learn to swim with better 

balance will reduce drag and effort. Watch this video and 

check out this blog post for more details.

Streamline Drill

This is the body position you should be hitting at the start of each stroke. Get this wrong and you'll be creating drag and working harder than you need to. Watch this video and check out this blog post for more details.

Canoe Drill

A high elbow recovery will help you slice through the water with less drag and set your body in the right position to drive yourself forward with each stroke.  

Watch this video and check out this blog post for more details.

Switch Drill

Switch drill teaches you how to land in a balanced and streamlined body position after each stroke. Do it with the correct timing and you'll accelerate forward. Watch this video and check out this blog post for more details.

Switch & Breathe Drill

Breathing should happen within your natural stroke rhythm. It should not disrupt your rhythm and/or slow you down. To ensure this, we need to have the head and the body turning together - at the same time. Watch this video and check out this blog post for more details.

Breathe & Switch Drill

To ensure you don't slow down when breathing we need to coordinate 

both the head and body movements at the same time. Get this 

timing wrong and swimming will always be harder than it could be. 

Watch this video and check out this blog post for more details.

Paddlehead Drill

Here is an extremely useful drill which is both a fun challenge and a great exercise for posture and head stability while swimming - and possibly 

more importantly - while breathing! Let us know how you get on. 

Watch this video and check out this blog post for more details.

Single Leg Kicking

Everyone should aim to become proficient at this drill, but it would be especially important for triathletes, open water swimmers and distance swimmers using a 2 beat kick due to the increased efficiency and 

reduced drag from having an effective kick motion.

Watch this video and check out this blog post for more details.

CHC Drill

Establish a stronger connection between the catch and body roll so that all aspects of your stroke work in unison, helping your rhythmically move forward with better efficiency. 

Propulsive Drills - Develop Better Catch & Pull Mechanics

Catchy Scull

Develop greater awareness and feel for the water in the catch position.

High Elbow Sculling

Learn how to utilize a high elbow catch to form a paddle and 

gather the water behind your forearm, wrist, palm and fingers.

Mystery Zone Sculling

Ensure you maximise the length of each stroke by pushing all the way back past your hips. Use this sculling drill and learn to feel the water in this mystery zone.

Flat Catch

The first step in developing the sought-after 

high elbow catch aka early vertical forearm.

Mini-Catch

It's all about slow movements and patience! 

The gathering phase - no power is needed here. 


Diamond Drill

The power phase of each stroke. Come after the catch (not during).

Catch N Roll

Learn to time your catch and body roll so they work together.

Superdog Drill - Woof!

Isolate the catch & pull to learn how effective your underwater stroke is.

CHC Drill

Establish a stronger connection between the catch and body roll so that all aspects of your stroke work in unison, helping your rhythmically move 

forward with better efficiency. 

Drills To Develop Water Comfort & Confidence

Using Bobs For Better Breath Control

If you feel breathless and struggle to swim 100m without stopping then you need to work on your breath control to help you relax and get better air exchange. Check out this blog post for more details.

How To Fix Sinky Leg Syndrome

It's a misconception that we need to float to be able to swim. This usually stems from taking swimming lessons as kids where a lot of time is spent trying to float both on the front and back. Starfish anyone?

Reduce Drag By Finding A Balanced Body Position

Swimmers often struggle because they are unbalanced and their legs are dragging, making you work harder. Learn to swim with better balance will reduce drag and effort. Check out this blog post for more details.

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