How to Use Swim Drills the Right Way

Swimming drills are everywhere in triathlon training, but many athletes never get the full benefit from them.

They complete the drill because it is written on the workout.

“8 x 50 drill.”

They do the distance.

They move on.

But drills are not meant to fill space in a workout. They are designed to teach your body a better movement pattern.

A drill is like practicing a golf swing slowly before hitting a full shot. The goal is not to become excellent at the practice swing. The goal is to make the real swing better.

The same applies in swimming.

For example, a swimmer who crosses over the center line with their hand entry may create extra resistance and instability. A simple fingertip drag drill can help them understand a higher, more controlled recovery.

A swimmer who struggles with their catch may benefit from sculling drills that teach them how to feel pressure against the water.

The important question is:

“What is this drill trying to change?”

Without that answer, drills become meaningless movement.

Another common mistake is performing drills too fast.

Athletes often turn drills into a race because slowing down feels uncomfortable. But speed can hide technical problems.

If the purpose of a drill is body awareness, rushing defeats the purpose.

A better approach:

Perform the drill slowly enough to feel the movement.
Focus on one specific correction.
Swim normally afterward.
Try to maintain the same feeling.

For example, an athlete may complete 4 x 50 meters of single-arm swimming to improve balance between both sides. The important part is not finishing those 200 meters. The important part is noticing:

“Does my body rotate better?”

“Does my pulling arm feel stronger?”

“Am I maintaining a better line through the water?”

Elite swimmers spend years refining small details because small details create large results over time.

Drills are not extra work.

They are skill practice.