Using Rotation Drills for the Triathlon Swim

"This first drill is very simply kicking on your side and how to use the head pillow, rest your head on your forearm. And when you need to breathe, you can just turn your head. When you're ready to rotate to another side, you can shift. You can do one lap on one side and one on the other, or switch as you go along. But it develops the ability to kick on your side. The front crawl is really a misnomer because it's only one-third, at best, on your front. Rotation is the key to successful, efficient swimming. And the final drill is what we call the three-four flip-flop. You do three strokes of front crawl, and then rotate onto your back, four strokes onto your back, and rotate on the front. Again, the idea being that it gets you rotating on both sides and gets you comfortable and flexible with the rotation needed to be an efficient swimmer."