Master the Water
Your guide to faster swimming, better technique, and open-water confidence.
Community PB: 100m Free - 1:05
Community PB: 1500m - 22:30
Community PB: 400m IM - 5:45
Community PB: 50m Fly - 0:28
Community PB: 100m Free - 1:05
Community PB: 1500m - 22:30
Community PB: 400m IM - 5:45
Community PB: 50m Fly - 0:28
Freestyle Foundations
Workout of the Week
Endurance Focus (2000m)
- Warmup: 400m (Mix of strokes)
- Drill Set: 4 x 100m (25m Kick, 25m Drill, 50m Swim)
- Main Set: 3 x 400m (Build pace on each 100m)
- Cooldown: 400m (Easy swim)
Common Fault Finder
Click on a common mistake to see the fix!
Sinking Legs
FIX: Keep your head down, looking at the pool bottom. Press your chest down slightly to lever your hips up.
Dropped Elbow
FIX: Focus on a "high elbow" catch. Imagine pulling your body over a barrel, not pushing water down.
Lifting Head to Breathe
FIX: Rotate your body to breathe, keeping one goggle in the water. Your head should turn *with* your body, not lift up.
Scissor Kick
FIX: This is from over-rotating or breathing late. Practice kicking on your side with fins to improve rotation.
Pool vs. Open Water
- Use the black line to perfect your head position.
- Focus on interval training and consistent pacing.
- Practice flip turns to maintain momentum.
- Practice "sighting" every 6-10 strokes to stay on course.
- Get comfortable with bilateral breathing (breathing to both sides).
- Simulate race starts by swimming close to others.
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Swimming FAQs
Sinking legs are usually caused by lifting your head too high to breathe. Try to keep your head in line with your spine and look down at the bottom of the pool. Use a pull buoy during drills to feel the correct horizontal body position.
Bilateral breathing is the practice of breathing to both your left and right sides, typically every 3 strokes. It helps balance your stroke, promotes even muscle development, and is essential for sighting in open water.
For triathlon training, consistency is key. Aim for at least 2-3 swim sessions per week. Even a short 30-minute session focused on drills is more beneficial than one long, exhausting swim once a week.
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