Swim

How to develop a strong and efficient swim stroke

Build focused mini drill sets into your winter swim training to develop a strong and efficient stroke
06 December 2017 at 15:18

15 key front crawl swim drills to improve your technique

The drills here are designed to improve the four key elements of a good swim technique; body position, leg mechanics, arm mechanics and your breathing and timing.

Should I swim front crawl with straight arms, or ones bent at the elbow?

Feeling confused about your arm position, and when you should have high elbows, when swimming freestyle? 220 swim coach John Wood explains all
29 November 2017 at 10:10

How does swimming butterfly improve your front crawl?

Team GB Olympic butterfly swimmer Aimee Wilmott explains how swimming fly can help you develop a better and more efficient freestyle swim stroke, and shares two of her favourite drills
28 November 2017 at 12:02

Olympian Keri-anne Payne shares her triathlon swim tips

To celebrate the launch of Keri-anne Payne's new wetsuit collaboration with Zone 3, 220 were invited to a special swim masterclass
26 November 2017 at 16:51

Open water skills swim session

Sharpen up your sighting, drafting and turning with this session from John Wood so you’ll be ready to race
24 November 2017 at 10:06

Five beginner-friendly triathlon swims in the UK

We take a look at some of the best domestic races for building up confidence in the water

Vicky Holland's top 3 swim drills

Holland regularly includes these 3 swim drills to tune up the most important aspects of her stroke.
17 November 2017 at 12:56

How much should you kick in front crawl?

Tri coach John Wood explains how much triathletes should kick in the swim so they maximise their performance, without tiring their legs for the next two disciplines
16 November 2017 at 12:20

How to engage your core to boost swim speed

Swim coach John Wood shares some swim tips and drills that will help you engage your core and improve your technique, so you glide faster through the water
16 November 2017 at 09:14

How to build swim strength and stay injury free

Work on your swim-specific strength through the winter and swim injury-free into the new season
10 November 2017 at 09:11

Off-season swim schedule

How do you approach swim training when the summer race season is over? Coach John Wood shares his wealth of knowledge to keep you motivated…
02 November 2017 at 14:00

How to swim in open water for the first time and prepare for race day

Swimming in open water, never mind racing and coping with a pack, can be daunting. Six time Ironman world champion Dave Scott explains how to get used to the conditions, and not let the nerves get the better of you
02 November 2017 at 12:16

Swim fin workouts: Dave Scott explains how they help your training, and key sessions

Wondering what the point of fins are when you're not allowed them in races? Ironman legend Dave Scott explains why, if used right, they can be a crucial bit of training kit.
31 October 2017 at 11:54

How to sight and breathe in open water

Olympic open water swimmer Keri-anne Payne explains how to incorporate your sighting into your breathing so you waste less energy
24 October 2017 at 10:30

How to set your swim training benchmark

The off-season is the time to get your stroke assessed, set specific goals and start to measure your progress
23 October 2017 at 09:45

4 intensity swim levels you should include in your freestyle training

Tri swim coach Rory Buck explains four different intensity levels, and why and how you should be adjusting your front crawl pace in your swim workouts.
10 October 2017 at 09:04

How much should your body rotate in front crawl?

Wondering how much your body should roll and rotate in freestyle? John Wood explains the perfect swim technique
05 October 2017 at 09:33

How to get to the swim buoy first

Swim at one pace in open water and get caught up at the start? Then here’s the speed session for you
26 September 2017 at 14:28

Freestyle swim technique: how to improve your rotation and position

You’ll improve your propulsion in the water by making your front crawl streamlined. Coach Robin Brew shows you why relaxing is key…
18 September 2017 at 09:23