There are so many freestyle drills to choose from to help triathletes improve their efficiency. One of my all-time favorite “go-to” drills is 100’s broken out by 25’s: Kick, Right Arm, Left Arm, Swim (KRLS). This simple, effective sequence is a powerful diagnostic tool for both swimmer and coach to identify strengths and weaknesses in the freestyle stroke. Here’s a detailed look at proper KRLS technique to maximize stroke efficiency and, with mindful practice, improve swimmer performance:
- KICK: Get the legs going and blood pumping as larger muscles are engaged. This can be done starting with both arms overhead in position 11 (1 and 11 o’clock), then one arm overhead with the other at the side, allowing a gentle body roll. Each phase has its advantages based on the areas of weakness that the athlete needs to address–however, we often see land-based endurance athletes sink like a stone! Strong cycling and running legs do not always transfer to efficient freestyle kicking. The kick for a triathlete needs to be supple and supportive to maintain a good body line while conserving energy. An added benefit to a smooth 2 or 6 beat kick pattern is helping the athlete maintain a sustainable stroke rhythm for longer distances.
- RIGHT & LEFT ARM PULLS: Focusing on independent arm movements helps the athlete identify poor stroke biomechanics and strength imbalances. The legs continue to play a supportive role as the arms are added. It’s best to perform single arm drills with the non-pulling arm above the head and slightly rotated body position. Make smooth, repetitive strokes while keeping the same arm outstretched for a full 25, then switch sides. Focus on execution, not speed. Athletes may find it helpful to complete 2-3 strokes before each breath as breathing can throw off rhythm and balance. Others, particularly those who are either new to swimming or have a breathing challenge may benefit by breathing every time they pull–this provides more oxygen for newbies and helps those with non-dominant side breathing weaknesses successfully complete the drill.
- SWIM: Ahh… the last 25 and now it's time to put all of the pieces together. Push off the wall and complete 2-3 stroke cycles to feel the water. Then, if that’s feeling good, build intensity and hold form/rhythm for the remainder of the 25. Another way to approach the last 25 is to break down the underwater portion of the stroke into 3 phases. This allows you to focus on feeling the water at each phase and make adjustments to the stroke.
- Catch - first ⅓ of the stroke
- Pull/Power - second ⅔ of the stroke
- Finish/Release - last ⅓ of the stroke
The KRLS drill is typically incorporated into the warm up but also works well as part of the main set when swimmers need to refocus on form or when they need a bit of easy swimming to reset their energy before the next set. Drills are recommended at every practice to reinforce proper stroke mechanics, refine technique, increase efficiency, help prevent injury and improve performance. What are some of your favorites?
0 Comments