Waltz/Unco drill to connect rotation

If you’re coming into triathlon from running or cycling, you’ve probably assumed swimming works the same way:

The more you swim, the faster you get.

Nope!

In this episode of our Six Months to Ironman series, Coach Rob explains why most age-group triathletes are not fitness-limited in the water, they’re technique-limited… and why that’s actually good news, because it means you can make big gains without adding endless extra swim volume.

This episode is aimed at the adult-onset swimmer: the busy Ironman or 70.3 athlete who feels like their aerobic fitness from the bike & run doesn’t translate in the pool, and how to fix that.

We cover:

• Why swimming is more analogous to gold or tennis than running or biking

• The “more swimming” trap that keeps slower swimmers stuck and embeds bad habits

• A useful benchmark: why ~7:00 per 400m is often the point where technique becomes the biggest lever

• How to build endurance without letting fatigue wreck your stroke

• How to identify your single biggest limiter with simple cues

• The order to fix your swim: breathing → balance → propulsion

• Simple, high-impact drills including:

  • Sink-downs + “bubble” exhale for breathing

  • Fist drill for catch and feel of the water

  • The “Waltz / Unco drill” to connect rotation, hips, and propulsion

This episode will help swimming stop being the IRONMAN discipline you dread, and help turn it into one of your main strengths in a matter of months!

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