The Effortless Swimming Podcast #289 : Unlocking Speed: Mastering the PDLC Method for Triathlon Swimming with Joe Friel
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Jun 22, 2023 
In a captivating discussion, endurance sports coach Joe Friel shares insights from his extensive experience, including his renowned books like the Triathlete's Training Bible. He delves into the PDLC method, breaking it down into posture, direction, length, and catch, revealing how these elements enhance swimming techniques. Joe also introduces the 5-2 training philosophy, emphasizing the importance of technique over intensity. Plus, he offers advice for aging athletes on maintaining fitness while managing VO2max declines. An inspiring and informative chat for swimmers!
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Late Starters Swim Like Recreational Kids
- Joe Friel described seeing many triathletes start in adulthood with swimming habits from casual childhood play.
- He noted these athletes often treat swimming like running and default to interval-focused training that fails without technique.
Place The Lead Hand Outside The Shoulder
- Keep your lead hand outside your shoulder on entry to avoid crossing over and wasting propulsion.
- Use the 'penguin' drill and partner on-deck feedback to feel and repeat the correct hand placement.
Create Length With Rotation
- Reach farther and rotate at the hips to become narrow in the water and reduce drag like a speedboat.
- Exaggerate belly-to-wall drills to feel rotation, then dial back to race-appropriate rotation.
