RM Coaching - Athlete Focused Triathlon Coaching

This weekend I will be working one-on-one with several athletes in the pool.

The Purpose of Individual Analysis

My aim from the sessions will be that each athlete comes away from the day with a clear idea of what they need to work on to improve their stroke, I will also test them so that they know what their capabilities are going forwards and at what paces they should be training at.

The Problem with Generic Swim Drills

I have an issue with swim drills when a coach just gives out a certain drill to a group on a swim session, why? because it's probably pointless for many of the swimmers. Some swimmers may need to work on their catch, others on their body position, some on the kick and some on their rotation, so a coach making everyone swim with fists (Designed to improve the catch by using the forearm???) doesn't help any of the previous examples.

Why Generic Drills Don't Work

Different Swimmers, Different Needs

• Some need to work on their catch
• Others need to improve body position
• Some require kick technique work
• Others need better rotation

The Fist Drill Example

Making everyone swim with fists (designed to improve catch using forearm) doesn't address the specific needs of swimmers with other technique issues

The Right Approach to Swim Drills

There are good reasons for having swim drills but these should be based on an analysis of the swimmer's technique, to identify what faults are taking place and then identify strategies to correct the fault. The strategy usually involves a drill.

Proper Drill Methodology

Analyze Technique

Identify specific faults in the swimmer's stroke

Identify Root Causes

Understand what's causing the technique issues

Develop Strategy

Create targeted correction strategies

Apply Specific Drills

Use drills that directly address the identified issues

Video Analysis: The Gold Standard

This is best done with video analysis but can be done from the side of a pool. Video analysis enables the coach and swimmer to see where there is a fault in the stroke. I personally like to combine the analysis with testing as I want the swimmer to swim faster than normal, but also to not be thinking about the video (Swimmers will try to swim in a style they think you want to see if doing it fresh).

Rob's Video Analysis Protocol

CSS Test Integration

If doing a CSS (400/200 best efforts) swim test, video the middle 100m of the 200 effort

Why the Middle 100m?

• Swimmer is still relatively strong
• Trying to hold pace without stroke falling apart
• Focused on pace, not thinking about video
• Shows natural stroke under pressure

Analysis Benefits

Captures authentic technique when swimmer is focused on performance, not trying to "look good" for the camera

The Analysis Process

We will then analyse the video with a model of what we believe good swimming looks like. Once we have finished the analysis we will then look at one or two areas that will give the swimmer the biggest bang for their buck (Ideally the swimmer recognises this). There is no point focusing on more than two areas to improve unless it's a very easy fix.

Key Analysis Principles

Compare to Good Swimming Model: Use established technique standards as reference points

Focus on 1-2 Areas Maximum: Avoid overwhelming the swimmer with too many changes

Biggest Bang for Buck: Prioritize changes that will have the most significant impact

Swimmer Recognition: Help the athlete understand and recognize the issues themselves

Implementing the Corrections

Following the discussion, we will then practice the drills that will hopefully alleviate the fault with the swimmer's technique.

It can often take a bit of practice with the athlete to get the drill correct. But rather than a random drill for every session, the athlete can now work on something specific to them.

From Analysis to Action

Practice Phase

• Work together to master the drill
• Ensure proper execution
• Connect drill to stroke improvement
• Practice until movement feels natural

Ongoing Training

• Specific drills for individual needs
• No more random drill assignments
• Targeted technique improvement
• Measurable progress tracking

The Bottom Line

Effective swim drills are not one-size-fits-all. They should be based on individual technique analysis, focused on specific improvements, and practiced until mastered. This personalized approach leads to meaningful stroke improvements rather than generic busy work in the pool.

Swim Drills