This week at swimgym SPEED & STRENGTH

Getting stronger and faster, that is all this week is about. Doing short bursts of speed will make you stronger and therefore faster. Make sure to really go for it, be explosive and give it a 100% each time. That is the way to do it!

You have probably seen them laying around on the pool deck in all different colors and sizes. Hand paddles! Swimming with paddles will strengthen your upper body, especially your back muscles, shoulder muscles and triceps. You can also use paddles to improve your technique. Here are three ways...

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Skills & drills Combination Scull

By doing this drill you will increase your feel for the water. The combination scull is a follow up drill after you learn how to scull in different positions. You start with the front scull, then move towards mid scull and end with back scull. Use a pullbuoy and snorkel.

How to do it 


  • Start in the front scull position with your hands shoulder-width in front of you, fingertips pointed slightly towards the bottom

  • In ten repetitions you move gradually to mid scull and the to the back scull position

  • After the final scull movement, push the water backwards and bring your hands back to the front

  • Repeat this movement until you reach the wall.

Focus points 


  • Maintain a steady tempo in your sculling movements to create enough propulsion

  • Fingertips pointed towards the bottom throughout the combination.

  • Focus on your hand position, there should be tension on your wrists

Coach tip

This drill requires some practice, but eventually you should understand what we mean with ‘feel for the water’. Only practice this drill when you have mastered the single scull positions. You will feel an increased propulsion in your stroke. 

Equipment:

pull buoy, snorkel

COACH TIP

Separating kick and pull when sprinting improves your overall strength. When pulling at max pace, minimise your breathing to increase your stroke rate. Engage your core with every pull-through to maximise power. When kicking at max pace, set the pace at the beginning and hold on to that. Muscle up!

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