Workout Wednesday – Be a Torpedo

Welcome to Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)


The most important factor for swimming fast and efficient is body position. For maximum speed and efficiency your body should be straight and level, like a torpedo flowing through the water. Sounds easy right? Not really. Anyone new to swimming will tell you, their legs are constantly sinking, and their heads are popping up. Maintaining good body position requires core strength, and body awareness. The problem is good body position doesn’t come naturally, and takes some effort and practice.

Body position training is time well spent. You will see instant improvements in your speed and efficiency. Your position can always be improved, so this work is suited for swimmers of all levels.

To maintain good body position keep slight pressure on your chest, a neutral head position, and hips elevated. Think of your body as a seesaw in the water. As your head rises your feet sink, and conversely as you press down with your chest your feet will rise. Core activation is key to keeping a level body. To activate your core muscles, imagine pulling your belly button up toward the top of the water. You ever notice great swimmers have awesome abs?

Check out this video from explaining good body position.

On to the workout,

Body position training:

Warm up 200 meter Freestyle (FS)

5 min – Torpedo drills

50 meters – Superman glide

100 meters – Smooth Freestyle – Focus on good body position

50 meters – Superman glide

100 meters – Smooth Freestyle – ”

50 Meters – Superman Flutter – Arms extended forward using a light kick to move forward

100 meters – Smooth Freestyle – ”

50 meters – Torpedo Flutter 

4 X 100 meters Freestyle – Focus on using best body position possible for each 100 meter repeat.

Did the 100 meter repeats at the end seem faster and easier? I do at least a few of these drills as a warm up for every swim session. It reminds my body of the correct position, and it is great core work as well. As you get fatigued it gets more difficult to hold the position, so keep your focus.

Thanks for reading. I hope this workout helps your swimming. For more swimming tips check out:

Intro to swimming Part I

Intro to swimming Part II

Photo Credit


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