From Doggy Paddle to World-Class: How Simple Drills Are Transforming Penny Slater’s Swim Game
Discover how a classic swimming drill is helping top triathletes like Penny Slater close the gap on the competition and elevate their performance.
Hey swimmers,
It’s often said the simplest solutions are the best. The doggy paddle drill, one of the oldest and most recognizable swimming drills, remains as relevant today as ever.
While some naysayers may mistakenly dismiss it as "old hat" or outdated, this classic exercise continues to deliver incredible value when applied with purpose, especially when using it to target a specific stroke technique correction.
In fact, it’s helping professional triathletes like Penny Slater and Ben Hamilton take strides forward in their swim performances—and it might just inspire your next breakthrough too.
The key is doing it correctly and knowing when and why to do it.
Aussie Crowd Favourite Penny Slater Looks to Close the Gap with Timeless Swim Training Techniques
At the recent Ironman World Championships in Nice, France, Australian Penny Slater - and a real favourite with the crowd - showcased her incredible biking and running talent, finishing 7th overall.
However, her swim left her almost seven minutes behind the lead pack of women—a gap that can make all the difference in such a competitive field. Penny’s grit and talent are undeniable, but what if she could exit the water with that lead group?
It’s a transformation we’ve seen before.
Chelsea Sodaro, the 2022 Kona Ironman World Champion won the event off the back off a great swim that year following our advice, and finally made the leap to the front pack in Nice in 2024, proving that focused technique and training can work wonders.
Currently in Perth preparing for Busselton 70.3 with the Swim Smooth Squad, Penny is training alongside Ben Hamilton from New Zealand, runner-up at the North American 70.3 Championships earlier this year. Both athletes excel on the bike and run, but like Penny, Ben recognizes the value of targeted swim training to maximize their triathlon performances.
Ben arrived last Thursday, and after a quick stop to drop his bags off at my house, we dove straight into a CSS-focused session. A day later, it was a 5km Red Mist Endurance session. By the time Penny joined us on Sunday, we were ready to do a video analysis session and a CSS test to ensure precise benchmarks for both athletes. Now, that’s dedication!
“There’s only one thing worse than a poor swim performance undermining your potential in triathlon, and that’s not doing anything about a poor swim performance.
These two athletes are as dialled and committed as ever I’ve seen.”
Drilling Down into Technique
During Penny’s video analysis, we identified a wide pull-through beneath her body, a stroke flaw that compromises efficiency and puts undue strain on the shoulders and causes her to kick harder than necessary. This over-kicking was also an issue for Chelsea in 2022 - remedying it meant she wasn’t as “gassed” going into the bike leg.
Wide pull-throughs aren’t uncommon, but fixing them requires a blend of awareness and deliberate practice.
When Penny asked how to correct the issue, I offered two solutions:
Use targeted drills to rewire muscle memory.
Monitor and refine the stroke in regular freestyle sessions to ensure ongoing improvement.
1. Targeted Drills
This is where the doggy paddle drill shines. By isolating the catch and pull phases of the stroke, this drill helps swimmers develop a more direct and efficient pull-through. For Penny, the drill is providing the muscle memory she needs to make significant technical adjustments, particularly to focus on a narrower pull through as though pulling along a rope or climbing up a step-ladder.
You can view how to do this drill correctly here:
As her progress continues over the next 10 days, we’ll layer in our Doggy Paddle Extension drill, which further emphasises the rotation and reach I mentioned in the video above. You can check out that drill here:
2. Monitoring & Refinement - Insights in Every Session
For daily monitoring, we equipped Penny with an Apple Watch linked to the Swim Smooth GURU. The GURU’s patented Stroke Insights tool offers detailed analysis after every session, allowing Penny to track her progress independently and visualise the changes in her stroke even without video analysis.
Her efficiency score in the GURU has already climbed significantly across three sessions, reflecting her commitment to change. This change is evident in her improved performance also.
Why This Matters to Every Swimmer
Penny and Ben’s journey highlights the value of consistent, focused practice—and this isn’t just for the professionals. Tools like the GURU’s Stroke Insights and time-tested drill tutorials like doggy paddle are available to all swimmers. While PRO triathletes are pushing their limits for podium finishes, recreational swimmers can see equally satisfying improvements in their technique and confidence as well as injury prevention.
By blending timeless drills with modern technology, we’re proving that even the oldest tricks in the book can unlock new potential.
If it’s working for Penny and Ben, it can work for you too!
Black Friday Deals!
Now through 5 December 2024 as part of our Black Friday deals, you can lock in the 2024 “relaunch” GURU prices for 12 months before a 10% price increase to reflect the added value of all our new features, including Stroke Insights coming to select Garmin devices imminently, and to align with industry standards. This is the perfect time to invest in your swimming journey, whether you’re chasing podium finishes or just personal milestones. With the right approach, anything is possible—just ask Penny!
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