Dive into Swim Diversity


Posted by Coach John Murray

I continue to be on a mission to help “Adult Onset Swimmers” learn skills in the pool that not only help with swim efficiency but also add some variety. The answer I get very often from newer triathletes responding to the question, “what do you do when you get to the pool?” is, “I just jump in and see how long I can swim before I get tired and have to stop.” This, to me, is not only mundane but also can continue to solidify the muscle memory of incorrect swimming technique.

Here are a few options for adding variety into your time at the pool…

Learn to use the clock.

Swimmers love to use the clocks at the pool. Nearly every pool has either a digital clock…

or an analog clock…

that you can use to see how fast you are swimming… or how long you are resting.

Bring a swim set with you to the pool.

Choose one that is appropriate for you level and have fun completing the set as written with the help of that timing device. Over the course of several months, you can adjust the time of the swim, or the rest and revel in your improvement.


8 x 50 swim (moderate effort level) on 1:00 (one minute)

For some this set is too easy, for others it’s too difficult. An athlete can adjust the distance or time to make the set make sense for their ability. If this set is perfect for you, consider repeating it regularly. After a couple months, the 1:00 may seem too easy and an adjustment to :55 would be appropriate.

Add swim drills.

Swim Coaches all around the world are using swim drills as a means of correcting or improving swim technique. These coaches realize that just telling a swimmer to make a change may not be the best way, however, teaching the swimmer to correctly perform a drill can facilitate the desired stroke technique modification. Mixing these drills with regular swimming can speed up the correction.

We live in a time of readily accessible videos including many of swimming drills. Consider spending some time researching a couple drills and then testing them out at your next swim. Try to grow your library of drills and incorporate them in most swim training sessions.

Bring some toys to the pool.

Swimming with training aids can be fun for some or frustrating for others. Regardless, we will be learning about how our technique is great or how our technique still needs a bit of work. For my Masters’ group, we regularly use a bag of tricks (if you need help choosing what to get, see our Team MPI store at SwimOutlet.com):

  • Hand Paddles
  • Pull Buoy
  • Swim fins
  • Kickboard
  • Snorkel
  • Wiffle Balls

There are prescribed uses for these swim “toys” but we also have some “off-label” uses as well:

  • Hand Paddle - Take one hand paddle and place it on the top of your head as you push off the wall. The pressure of the water will keep it against your head as you swim freestyle. Try to keep it on your head for the entire length (breathe regularly)
  • Kickboard - use the kickboard in place of a pull buoy
  • Pull Buoy - Instead of using the pull buoy between your upper thighs, place it at the ankles.


My hope for triathletes who do not come from an extensive swimming background, is that you will embrace the fun training that exists in the pool. Go outside the montony of swimming laps and trust that swimming technique and performance will develop more quickly with these proven processes and using these tools.

There's no reason for swimming to be boring ever! Watch this:


Coach John Murray is a USA Triathlon Level II certified Coach, An ASCA Level II certified Coach and a USAT certified Race Director. John has over 25 years of coaching competitive swimmers and Masters Clubs and has completed over 70 triathlons including 2 Ironmans. John has produced the Portofino Tri Series since 2011 - a super sprint triathlon race series that has been the first triathlon for hundreds of athletes from all over the country. John is also a US Veteran having served in the US Navy as a Hospital Corpsman (FMF) and is also a Registered Nurse. He is a current Board Member for Pensacola Sports and co-founder and President of Team MPI. He can be reached at john@teamMPI.com

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