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What Swim Drills Are Worth It? A Deep Dive For Triathletes
- Rachel Faulds
- Jun 17
- 6 min read
Let’s be honest-there are a ton of swim drills out there. Some are helpful. Some are...well, a waste of valuable pool time. And while certain drills can be great for fixing specific stroke issues, they often rely on having a coach on deck giving real-time feedback. And let’s face it, most of us don’t have that kind of setup for every swim.
Now, don’t get me wrong, I’m not here to say swim drills are useless. I love a good drill. I include them in my own sessions and in the plans I build for athletes. But if we’re talking about drills that actually move the needle for triathletes (especially those training solo) the list gets a lot shorter.
So what does work? What are the drills that consistently help triathletes swim faster, hold better form, and feel more confident in the (open) water?
Let’s dive in (pun intended).
No Magic, Just Methods That Work
In the triathlon world, there's been a growing sentiment that much of what we’ve traditionally done to improve swim technique doesn’t actually translate into faster, more confident open water swimming. You’ve probably come across the argument before: conditioning matters more than drills, and most drills, frankly, don’t do much.
And there’s truth to that.
Getting fittere makes it easier to hold good form under fatigue. Most of us aren’t swimming as much as we think we are, and when improvements stall, the answer is usually more consistent volume, not more complicated drills. But we also know that for age group athletes- getting to the pool 5+ times a week isn't always reasonable or sustainable.
But here’s where I’ll offer my own perspective.
I do believe certain drills can be incredibly valuable for triathletes, if they’re done with intention and if they address the unique demands of triathlon swimming. Because let’s be real: swimming in a pool is not the same as racing in open water.
Triathlon swim starts can mean beach runs, dive entries, tight packs, unpredictable water, chop, sighting buoys, and navigating through a swarm of flailing limbs. It’s a very different skill set.
That’s why the drills I recommend aren’t just about refining your stroket, but about preparing your body and brain for the chaos of open water racing.
So, here’s the short list of drills I actually stand behind, and more importantly, why they work for triathletes. (And just to be clear: this is not swim club advice. We’re not chasing pool perfection here. We’re building open water confidence.)
1. Sculling
What it is: Small, controlled hand movements in the water, usually done with minimal propulsion, to increase your feel for the water (often recommended to do with a pull buoy-I like to use a band).
Why it works for triathletes: Triathlon swimming isn’t about perfectly slicing through a still pool. It’s about finding propulsion in choppy, unpredictable water. Sculling helps you fine-tune proprioception and develop a better “catch” (the first phase of your stroke where propulsion begins).
How to do it:
Start on your stomach with arms extended in front.
Make small, side-to-side sweeping movements with your hands while keeping wrists relaxed.
Focus on pressure and sensation-feel the water, don’t just move through it.
Try 3 x 25m sculling as part of your warm-up.
Note there are a lot of different sculling drills. This is just the most ‘simple’. They can include variations in arm position, elbow position and even body position.
2. Pool Sighting Drill
What it is: Practicing lifting your eyes forward, sighting a landmark (like the clock or wall), and then returning your head to neutral.
Why it works for triathletes: You know what doesn’t exist in open water? Lane lines. If you can’t sight effectively without disrupting your rhythm, you’re going to swim longer and slower. Pool sighting drills help you integrate head lifts without killing your momentum.
How to do it:
During a regular freestyle set, lift your eyes forward every 4–6 strokes (like you would in open water).
Don’t lift your whole head-just the eyes-and quickly return to a neutral position.
Focus on keeping hips high and minimizing drag.
3. Head-Up Freestyle (Water Polo Drill)
What it is: Freestyle swimming while keeping your head fully out of the water, like water polo players do.
Why it works for triathletes: This trains posture and core engagement. It mimics worst-case open water conditions, when you’re sighting constantly or swimming through a chaotic pack. Great for developing resilience and strength through your stroke.
How to do it:
Swim 25–50m with your head completely up.
Keep kicking strong to maintain body position.
Engage your core to reduce drag-this is harder than it looks!
Pro tip: Mix this in with regular freestyle (e.g., 25m head-up into 50m smooth swim) to reinforce proper form under fatigue.
4. Advanced Drill: Band Only Swimming
What it is: Swimming with a band around your ankles, eliminating your kick entirely.
Why it works for triathletes: This is next level stuff. Band-only swimming forces you to develop a powerful catch and proper body alignment. If you drop your hips or lose form, you’ll sink, and that’s exactly why it's effective.
How to do it:
Loop a band (or inner tube) snugly around your ankles.
Try short sets (25–50m) focusing on high elbow catch and maintaining a strong body line.
Only recommended for intermediate to advanced swimmers with solid body position.
Final Thoughts: Drills Are Tools, Not Fixes
Don’t build your swim sessions entirely around drills. Use them like a chef uses seasoning: with intention, in small doses, and as a way to enhance. I love them most in warm-ups, when the brain is fresh and ready to lock in good movement patterns.
Most importantly: don’t zone out. A drill done on autopilot won’t change a thing. But a drill done mindfully? That’s when the magic (ok, method) happens.
Recommended Weekly Use:
5–10 mins of focused drill work at the start of your swim.
Use sculling or sighting drills in warm-up.
Add head-up or band work for challenge sets or specific focus days.
Example Sessions:
Session 1: Warm up: 2x ( 300 fr, 2x50 drill) Activation:4-8x (25 hard on r:10-20) 100 easy
Main Set: 10x 100 best average on rest 10 200 easy 10 x100 best average on rest 10 (optional: add in 1 sighting stroke per length)
Cooldown: 1-3 x (200 fr, 75 backstroke , 25 breaststroke)
Workout Variation:
This is a more advanced swim session, so feel free to adjust it based on where you’re at right now. Two rounds of 10x100 a bit much? No problem—start with 5, or whatever feels manageable. In a couple of weeks, bump it up to 8, then build from there. The key is steady progression. Things to Note:
In this session, isolated drills are placed at the beginning as part of the warm-up. This is intentional-the athlete should be mentally engaged and ready to focus on movement quality. Drills are just one component of the session, not the entire workout. A workout made up solely of drills isn’t the most effective way to improve. What matters more is consistently incorporating a few minutes of drills when both the body and mind are primed to reinforce proper technique. Repetition is what drives progress. One day of drills won’t do much compared to regular, focused practice.
Session 2:
Warm up: 3x (150 m swim, 100 m pull, 50 head up free)
4x 50 band
100 easy
Activation: 8x25 build on r:10
Main Set: 2-3 x
50 m VO2 @ 9-10 RPE Rest 20
200 m Threshold @ 8-9 RPE Rest 20
500m Tempo @ 5-6 RPE Rest 20
200m Threshold @ 7-8 RPE rest 20:
50 m As fast as you can
200 m Easy Recovery @ 1-2 RPE
Rest 2 minute reset
Cool Down: 200 m @ 1-2 RPE 100 backstroke @ 1-2 RPE 100 kick @ 1-2 RPE
**“As fast as you can” truly means giving it everything you’ve got. Ideally, you’d aim for VO2 intensity here, but with limited rest in this set, sustaining repeated VO2 efforts may not be feasible. That’s okay—embrace the challenge as part of the race simulation. Notes: This is mentioned as a race simulation because athletes have to start fast before settling into a rhythm. Athletes then have to refocus to have hard effort coming out of the water and into T2.
This blog post is based on personal experience. It is not a substitute for individualized coaching or medical advice. Please consult a qualified professional before making major changes to your training or health routines.
