Triathlon Swimmer
You’re Triathlon Front Crawl Technique Checklist
Hi Ian here from www.triathlonswimmer.net I always found this checklist a great thing to refer to in relation to spotting common faults in my tri front crawl technique. The checklist offers potential tips and corrections when your swim times and training are showing signs of decreased performance.
I recommend getting a training partner to video your technique in order to find out where you might be going wrong. Then use the checklist in order to locate the possible flaw in your stroke.
Most see immediate results once the fault is corrected but don’t worry if you don’t see a change straight away as learning new skills can take some time to master, so stick with it and you will see improvements.
To really nail your Triathlon Swimming Techniques I really recommend you check out this great programme by the Aussie coach Brenton Ford Triathlon Swimming Techniques
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Potential Technique Faults |
Potential Technique Corrections |
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Body Alignment and Positioning |
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Head too high |
Look at the line on the bottom of the pool |
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Head low |
Keep water at eye brow / cap line level |
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Insufficient rotation (flat shoulders) |
Try bi-lateral breathing (changing breathing side every few strokes) or one-arm stroke technique (with 1 arm held by the side) and breathing every other stroke. |
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Zigzagging |
Swim head up, change breathing side |
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Kicking |
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Feet too deep |
Keep head low, hips high and sole’s of feet higher in the water |
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Kick too shallow |
Try using flippers to strengthen kick, keep sole’s high and try and create a ‘white water’ effect |
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Kick too weak |
Kick using a float with techniques above including using flippers |
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Arm Entry |
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Not reaching |
Long dog paddle |
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Dropped elbow |
Over barrel – push |
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Splash too Flat |
Inhibits the glide phase. Arm should enter in same place – try to spot hand entry and middle fingers enter first |
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Hand entry too wide |
Work on shoulder flexibility, aim hand to enter water just in line with nose – glide out front |
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Overreaching causing fishtailing |
See www.triathlonswimmer.net overreaching article |
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Excessive glide phase |
Aim to start the pull phase earlier and breathe later |
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Arm Entry – Catch Phase |
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Spreading fingers slightly apart |
Improves the catch and pull by shifting more water through these phases. Try to drag fingertips before entry |
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Entry with thumbs down |
Look to ether mid- finger and wrist first entry. Try drills with flippers/pull buoy to concentrate on slow correct hand entry |
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Deep catch |
Enter hand near surface and look ahead to see hand entry, angle and depth |
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Arm Entry – Pull Phase |
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Arm cross over |
Sweep outside body – head up |
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Arm too straight |
Bend arm to 90 degrees |
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Hand too close to chest |
Arm deeper try for a greater elbow angle (a slightly straighter arm) |
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Too wide a pull phase |
Aim to cross over pool-bottom lane marker line only slightly |
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Short arm finish |
Aim for a thumb to thigh into push phase |
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Long arm finish |
Keep elbows high up – thumb to thigh again |
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Aquatic Breathing |
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Head up too early |
Try to breathe slightly later – also note hand recovery control below |
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Head up too late (looking too far up or back) |
Look forward, watch early, try single arm stroke drills |
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Poor breath timing |
Breathe bilaterally, try breathing every 2-3 strokes |
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Recovery |
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Windmilling – Too Straight with arm recovery |
Is the classic open water tri style. Try dragging the fingertips across the surface or just above of the water |
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I hope this helps, until next time all the best with your training and racing.
Ian at www.triathlonswimmer.net
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