The 5 Best Swim Drills for Beginner Swimmers

Swimming can feel frustrating when you first start. Many beginner swimmers and triathletes feel exhausted after only a few lengths, even when they are fit in other sports. The reason is usually technique rather than fitness.

Swim drills are one of the fastest ways to improve efficiency, confidence, and control in the water. At Frederick Webb Triathlon, beginner swimmers use structured drills to build strong fundamentals that transfer directly into faster and easier swimming.

The goal is not to swim harder — it is to swim better.

Here are five of the best swim drills every beginner swimmer should learn.

1. Catch-Up Drill

The catch-up drill is one of the best drills for improving body position and stroke timing.

How It Works

Instead of continuous freestyle strokes, one arm remains extended in front until the other arm “catches up.”

This slows the stroke down and encourages better control.

Benefits

• Improves stroke timing

• Encourages longer reach

• Builds balance in the water

• Prevents rushed swimming

• Improves front-end glide

Coaching Tip

Avoid pausing completely at the front. Keep the movement smooth and controlled.

This drill is especially useful for swimmers who feel rushed or chaotic during freestyle.

2. Side Kick Drill

Balance and rotation are essential in freestyle swimming, and the side kick drill develops both.

How It Works

Kick on one side with one arm extended forward and the lower arm resting by your side. Rotate your head to breathe while maintaining body alignment.

Benefits

• Improves body rotation

• Builds balance

• Develops breathing confidence

• Strengthens kicking rhythm

• Improves streamlined position

Coaching Tip

Keep one goggle in the water while breathing to avoid lifting the head too high.

This drill is excellent for triathletes struggling with breathing control.

3. Fingertip Drag Drill

Many beginner swimmers recover their arms too wide or with excessive tension. The fingertip drag drill improves recovery mechanics.

How It Works

During recovery, lightly drag your fingertips across the water surface before re-entering.

Benefits

• Encourages high elbows

• Reduces shoulder tension

• Improves recovery path

• Promotes smoother stroke mechanics

• Builds relaxed swimming rhythm

Coaching Tip

Focus on relaxed shoulders rather than forcing exaggerated movements.

Efficient swimmers look relaxed because unnecessary tension has been removed.

4. Single Arm Freestyle Drill

This drill isolates one arm at a time to improve coordination and catch mechanics.

How It Works

Swim freestyle using only one arm while the other stays extended in front or resting by your side.

Benefits

• Improves catch awareness

• Develops stronger pull mechanics

• Enhances body rotation

• Improves breathing timing

• Builds coordination

Coaching Tip

Use fins if needed to help maintain momentum and balance.

This drill quickly exposes technical weaknesses and improves feel for the water.

5. 6-1-6 Drill

The 6-1-6 drill combines kicking, rotation, and freestyle timing into one movement.

How It Works

Kick six times on one side, take one freestyle stroke, then rotate and kick six times on the opposite side.

Benefits

• Improves timing and rhythm

• Builds rotational control

• Encourages balance

• Develops breathing confidence

• Improves stroke connection

Coaching Tip

Stay patient during the kicking phase and focus on maintaining body alignment.

This is one of the best drills for beginner triathletes transitioning into smoother freestyle swimming.

Why Drills Matter for Triathletes

Triathlon swimming is not just about fitness. Good technique saves huge amounts of energy across longer distances.

Effective swim drills help athletes:

• Reduce drag

• Improve breathing efficiency

• Build open water confidence

• Swim faster with less effort

• Reduce panic during races

• Develop consistency

At Frederick Webb Triathlon, swim coaching focuses heavily on technical development because technique improvements often produce larger gains than fitness alone.

How Often Should You Practise Drills?

Beginner swimmers should include drills in almost every session.

A simple structure could include:

• Warm-up

• 10-20 minutes of drills

• Main swim set

• Cool down

Repeating drills consistently helps reinforce movement patterns over time.

Do not rush through them. Quality matters far more than speed.

Common Beginner Swim Mistakes

Trying to Swim Too Hard

Most beginners fight the water rather than learning to move through it smoothly.

Skipping Technique Work

Swimming endless lengths with poor technique reinforces bad habits.

Holding Breath

Exhaling underwater is essential for relaxed breathing.

Poor Consistency

Swimming once every two weeks makes improvement difficult.

Comparing Yourself to Experienced Swimmers

Swimming technique takes time and repetition to develop.

The Value of Swim Coaching

Having experienced coaching can dramatically speed up progress. Many technical mistakes are difficult to feel without external feedback.

Frederick Webb Triathlon provides structured swim coaching for beginner and intermediate triathletes, helping athletes improve confidence, efficiency, and race performance in both pool and open water environments.

With proper coaching and consistent practice, swimming can become one of the most enjoyable and rewarding parts of triathlon training.

Final Thoughts

The best swim drills simplify swimming and help you build efficient movement patterns step by step.

You do not need perfect fitness to become a better swimmer. You need consistency, patience, and good technical habits.

These five drills provide an excellent foundation for beginner swimmers and triathletes looking to improve confidence, efficiency, and speed in the water.

Over time, small technical improvements lead to massive performance gains — not just in the swim, but across your entire triathlon race.

How to Improve Your Swim Technique for Triathlon

For many triathletes, swimming is the most intimidating part of the sport. Unlike cycling and running, poor technique in the water can massively limit your performance no matter how fit you are. The good news is that improving your swim technique can make you significantly faster while actually using less energy.

At Frederick Webb Triathlon, one of the biggest breakthroughs athletes experience is realising that swimming is not just about fitness — it is about efficiency, rhythm, and confidence in the water. Whether you are training for your first sprint triathlon or preparing for an Ironman, improving your swim technique can completely change your race experience.

Why Swim Technique Matters More Than Fitness

Swimming has a much higher technical demand than cycling or running. Small inefficiencies create huge amounts of drag in the water, meaning you waste energy fighting against resistance rather than moving forward.

A stronger athlete with poor technique will often lose to a technically efficient swimmer who is less fit.

Good swim technique helps you:

• Swim faster with less effort

• Reduce panic and anxiety in open water

• Save energy for the bike and run

• Improve breathing control

• Increase confidence during races

• Maintain better pacing over longer distances

Most beginner triathletes try to swim harder when they should focus on swimming smarter.

Focus on Body Position First

One of the most common problems in triathlon swimming is poor body position. If your hips and legs sink, drag increases dramatically and swimming becomes exhausting.

Think about keeping your body long and flat across the water surface. Your head position controls a lot of this. Looking too far forward causes the hips to drop.

Instead:

• Keep your eyes looking slightly downward

• Relax your neck

• Keep your core engaged

• Imagine being pulled forward from the top of your head

A streamlined body position immediately improves efficiency before you even think about stroke mechanics.

Improve Your Breathing Technique

Breathing is often the biggest challenge for beginner swimmers. Many athletes hold tension in the water and rush their breathing, which increases fatigue and anxiety.

A smoother breathing pattern helps you stay relaxed and controlled.

Key breathing tips:

• Exhale continuously underwater

• Avoid holding your breath

• Rotate your body rather than lifting your head

• Keep one goggle in the water during breaths

• Practise bilateral breathing when possible

Open water racing becomes far easier when breathing feels controlled under pressure.

Learn Proper Rotation

Efficient freestyle swimming relies heavily on body rotation. Swimming flat limits power and strains the shoulders.

Good rotation allows you to:

• Reach further with each stroke

• Reduce shoulder stress

• Engage stronger back muscles

• Improve breathing position

• Generate more propulsion

Your shoulders and hips should rotate together naturally as you swim. Think of swimming “on your side” rather than flat on your stomach.

Improve Your Catch and Pull

Many swimmers waste energy slipping through the water instead of holding it effectively.

The “catch” is the moment your hand enters the water and begins pulling backwards. A strong catch creates propulsion.

Focus on:

• High elbows underwater

• Pressing water backwards rather than down

• Keeping fingertips angled slightly downward

• Feeling pressure against the forearm

Swimming fast is not about windmilling your arms quicker. It is about holding more water with each stroke.

Reduce Stroke Rate Panic

In races, many triathletes dramatically increase stroke rate due to nerves and adrenaline. This usually reduces efficiency.

A smoother, longer stroke is often faster over long distances.

Try counting strokes per length during training. Lower stroke counts often indicate improved efficiency.

The aim is controlled rhythm rather than frantic movement.

Open Water Skills Matter

Pool swimming and open water swimming are very different experiences. Even technically strong swimmers can struggle outdoors without specific practice.

Important open water skills include:

• Sighting

• Swimming in groups

• Turning around buoys

• Managing contact

• Adapting to waves and conditions

• Controlling breathing under pressure

At Frederick Webb Triathlon, open water coaching sessions help athletes build confidence in realistic race environments rather than only relying on pool fitness.

Consistency Beats Massive Swim Sessions

Many triathletes try to improve swimming by doing one huge session each week. This rarely works.

Swimming responds best to frequency and repetition.

Three shorter technique-focused sessions per week usually produce better improvements than one exhausting swim.

Even 30-45 minute sessions focused on drills and quality movement can create huge progress over time.

Common Swim Technique Mistakes

Crossing Over

Hands entering across the centre line reduce balance and create instability.

Lifting the Head

Looking forward too much causes hips and legs to sink.

Kicking Too Hard

Triathletes often waste energy kicking aggressively. A relaxed, controlled kick is usually more efficient for long-course racing.

Tension

Tight shoulders and clenched hands increase fatigue quickly.

Poor Timing

Swimming should feel rhythmic and connected rather than rushed.

How Coaching Accelerates Progress

One of the hardest parts of swimming is that it is difficult to self-correct. What feels right is often very different from reality.

Video analysis and structured coaching can quickly identify technical flaws that may otherwise take years to fix.

Frederick Webb Triathlon provides swim coaching designed specifically for triathletes, helping athletes improve:

• Stroke efficiency

• Open water confidence

• Race pacing

• Swim endurance

• Breathing control

• Technique under fatigue

The biggest gains often come from small technical changes rather than simply training harder.

Final Thoughts

Improving your swim technique is one of the fastest ways to become a stronger triathlete. Better efficiency allows you to swim faster while conserving energy for the rest of the race.

The key is focusing on quality over quantity. Consistent technique work, smart drills, and structured coaching create lasting improvements far beyond simply swimming more metres.

Whether you are nervous about open water, chasing a personal best, or aiming for Age Group qualification, better swim technique can completely transform your triathlon experience.

Frederick Webb Triathlon helps athletes across the UK and globally develop stronger, smoother, and more confident swimming for every level of triathlon racing.

Beginner’s Guide to Triathlon Wetsuits

How to choose, use, and train in a wetsuit (without making the common mistakes)

If you’re new to triathlon, a wetsuit can feel like just another piece of gear to figure out. In reality, it’s one of the most important tools you’ll use—especially in open water.

But here’s the catch: a wetsuit won’t fix poor training habits. The best athletes use it as part of a structured, consistent approach, not a shortcut.

This guide will help you get it right from the start.

1. A wetsuit supports your training — it doesn’t replace it

One of the biggest beginner mistakes is relying on gear instead of building a plan.

A wetsuit:

• Improves buoyancy

• Helps you stay streamlined

• Can make swimming feel easier

But it only works properly if you’re:

• Training regularly

• Following a structured plan

• Practicing in realistic conditions

Think of it this way: the wetsuit amplifies good habits—it doesn’t create them.

2. Technique matters more than the wetsuit itself

A wetsuit can hide some flaws, but not all of them.

If your swim technique is inefficient:

• You’ll still waste energy

• You’ll still fatigue early

• You may even fight against the suit

Focus on:

• Body position (long and flat in the water)

• Relaxed breathing

• Smooth, controlled strokes

The best investment isn’t the most expensive wetsuit—it’s better technique.

3. You need to train in your wetsuit (not just race in it)

This is one of the most overlooked pieces of advice.

Swimming in a wetsuit feels different:

• Tighter chest → breathing changes

• Increased buoyancy → altered stroke timing

• Restricted shoulders → fatigue in new ways

You should:

• Practice regularly in your wetsuit

• Include it in your weekly training plan

• Use it in open water when possible

This is the “consistency beats perfection” principle in action.

4. Practice in real conditions (not just the pool)

Pool swimming and open water swimming are completely different.

A wetsuit is designed for:

• Cold water

• Waves

• Limited visibility

• Crowded starts

Train for:

• Sighting (looking forward while swimming)

• Swimming in a straight line

• Staying calm in open water

Race day shouldn’t be your first real wetsuit experience.

5. Don’t let the wetsuit trick your pacing

Because a wetsuit makes swimming easier, beginners often:

• Start too fast

• Spike their heart rate

• Burn out early

Instead:

• Start controlled

• Focus on rhythm

• Keep effort steady

Remember: you still have the bike and run to go.

6. Think beyond the swim (triathlon is one race)

Your swim affects everything that comes after.

If you overwork in the water:

• Your bike suffers

• Your run becomes much harder

That’s why smart athletes:

• Swim efficiently, not aggressively

• Save energy for later stages

• Practice swim-to-bike transitions

This is where structured training and “brick” thinking comes in—even for gear decisions.

7. Comfort and recovery matter more than speed

A good wetsuit should:

• Fit snugly, but not restrict breathing

• Allow shoulder movement

• Prevent chafing

If it’s uncomfortable:

• You’ll tense up

• Your technique will break down

• You’ll fatigue faster

Comfort leads to better performance—not the other way around.

8. Don’t ignore the basics: fueling & hydration still matter

Even though the swim is shorter than the bike/run:

• You still need to be properly fueled

• You still need hydration beforehand

A wetsuit increases body heat, so:

• Avoid overheating before the race

• Stay hydrated pre-swim

Good performance starts before you even enter the water.

9. Start simple — you don’t need the “best” wetsuit

For beginners:

• You don’t need a top-tier suit

• You don’t need advanced features

What you need:

• Proper fit

• Comfort

• Reliability

Just like training, keep it simple and consistent.

10. The bottom line

A wetsuit is a powerful tool—but only if you use it properly.

The athletes who improve fastest are the ones who:

• Train consistently

• Practice in real conditions

• Focus on technique

• Pace themselves intelligently

The wetsuit helps—but your habits matter more.

Quick beginner checklist

Before race day, make sure you:

• Have trained in your wetsuit multiple times

• Feel comfortable breathing in it

• Can swim at a steady pace (not sprinting)

• Have practiced in open water

• Know how to take it off quickly in transition