Training drills with Thor Bendix - I

In the next three parts of our Training Drills Series, Thor Bendix guides us through the most basic exercises to improve swimming technique, offers specific exercises to improve grip and explains how to improve stroke position and frequency in open water.

Along with Clément and Lucy, Thor is part of the BMC triathlon team. The young Danish triathlete, born in 1999, already has a shining track record, highlighted by his eighth place in the 70.3 World Cup in St. George and ninth last year in Lahti. Thor is recognized for his great abilities on the bike, which he was able to demonstrate in his debut in the queen distance, remembered as one of the fastest debuts in recent history.

Unlike his two teammates, Thor did not transition to triathlon from swimming, but began as a soccer player and later pursued athletics. His dedication to this discipline and his efforts to improve his water technique became evident, eventually leading him to work as a swim coach.

Below, Thor shares his basic, go-to exercises that improve swimming technique.

1. Neutral point:

This exercise improves your position in the water. Choose a fixed point, either in the extension in front of the head, or behind at hip height. Execute a full stroke with one arm while the other remains at a fixed point until both arms meet. Pause briefly before switching arms.

2. Swim touching the armpit:

Improve position, shoulder rotation and overall technique by touching your armpit during the recovery. This forces you to elevate your elbow, achieving a better position.

3. Swim touching the armpit and head:

Build upon the previous exercise to intensify kick propulsion, elevate the elbow further and deepen the shoulder rotation.

4. Swim with straight arms:

Perform the entire stroke with fully extended arms, aiming to reach the end of the pool during the aerial phase. 

5. Closed fist:

Improve forearm position by swimming with closed fists throughout the stroke, which eliminates the push and palm support.

6. Swim very slowly:

Focus on stroke components by exaggerating each movement slowly, heightening awareness of every gesture. 

7. One-arm swimming:

 Initiate body rotation with the head, synchronizing shoulder rotation and breathing. After breathing, return the head to center to guide the body in rotation.