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Alya | Triathlon & Swim Coach | Dubai🇦🇪

@alya.triathlon

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Triathlon & Swim Coach | Dubai 🇦🇪
Pro Triathlete | Ironman Finisher
Endurance Content
Coaching & collabs✉️

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Running drills I use before my sessions 🏃🏼‍♀️⚡️

1. Pogo Jumps — 2 × 20–30 m
Keep the jumps small and quick, stay tall, land on the forefoot and keep ground contact as short as possible.

2. Ankle Touch — 2 × 20 m
Move forward with small rhythmic skips. Lift the knee, rotate the hip outward and touch the inside of your ankle with the opposite hand. Alternate sides continuously while staying tall and controlled.

3. Running Leg Extensions — 2 × 20 m
Lift the knee and actively extend the lower leg forward, then bring the foot back underneath the body. Focus on coordination and active leg movement.

4. Straight Leg Bounds — 2 × 20 m
Keep the legs almost straight and move forward with an active pulling motion from the hips. Land underneath the body rather than reaching too far forward.

5. Bounding — 2 × 20–30 m
Use powerful alternating jumps from one leg to the other. Focus on strong push-off, good posture and controlled landings.

6. Acceleration — 2–3 × 40–60 m
Start relaxed and gradually increase your speed to around 80–90%. Focus on smooth acceleration rather than sprinting immediately.

Use these drills after an easy warm-up and before your main running session.

Save this routine for your next run 🏃🏼‍♀️

#triathlon #running #sport #tips #training by @alya.triathlon

My bike gets better spa treatments than I do 😂🫧🚲

A full wash, a little extra care, and now she’s ready for our next adventure🚀🚴🏼‍♀️
Cyclists will understand — a clean bike just feels faster 😅

#triathlon #ironman #cycling #training #sport by @alya.triathlon

A simple drill that can make a big difference in open water 🌊

Tarzan drill teaches you to stay controlled while swimming with your head up, which is especially useful when you need to sight and navigate in open water.

It also challenges your upper body, helps improve stroke control and teaches you to maintain your rhythm even when your body position changes.

Try 10–15 sec Tarzan + easy freestyle, repeat 4–6 times.

Don’t swim it for too long — focus on staying strong and controlled.

Save this drill for your next open-water session 🏊‍♀️

#triathlon #swimming #openwater #ironman #sport by @alya.triathlon

Freestyle body rotation — can you control it on both sides? 🏊‍♀️

The chicken wing drill changes how one arm moves, giving you a different way to practise coordination in front crawl

One hand stays near your armpit while the opposite arm completes a normal stroke — switch sides to explore how each side feels

Pay attention to three things:
→ Do your shoulders and hips rotate together?
→ Can you breathe without lifting your head?
→ Does one side feel smoother or more controlled?

Swim a short length on each side, then return to normal freestyle and focus on the movement you want to keep

Keep the bent shoulder comfortable — there’s no need to force your elbow higher

For swimmers and triathletes, swimming technique drills are most useful when you know what you’re practising and bring that focus back into your full stroke

Which side feels easier for you — left or right?

#swimming #swim #training #triathlon #ironman by @alya.triathlon

Try the underwater recovery drill to bring more control to your freestyle🏊🏼‍♀️

Complete your pull, then bring your arm forward underwater instead of lifting it over the surface

Move slowly and keep your hand relaxed as it returns to the starting position — you’ll feel extra resistance during the forward movement

Focus on:
→ Feeling pressure against your hand and forearm during the catch
→ Keeping your head steady as your body rotates
→ Coordinating your arms without rushing the stroke

The aim is awareness and control, not speed

Try 4 × 50 m:
25 m underwater recovery drill + 25 m easy freestyle

When you return to normal swimming, carry that same attention into your catch and pull🙌🏻

#swimming #ironman #triathlon #openwater #training by @alya.triathlon

🫪🫪🫪

#triathlon #swimming #training #ironman #sport by @alya.triathlon

I loaded my favourite songs onto my HoloSport Solar Wave ES1 goggles before heading to the pool 🎧

The audio plays directly from the goggles, so your phone can stay in your bag. They also track your time, distance and laps, and the lenses have anti-fog protection🫣

I’d love to know what everyone else would listen to. Music, a podcast, or a whole chapter before getting out? 😂

#HoloSport #SolarWaveES1 #triathlon #swimming #training by @alya.triathlon

@alya.triathlon

#triathlon #training #running #ironman #motivation by @alya.triathlon

When you practise this drill, pay attention to your shoulder. Does it stay relaxed as your elbow comes up, or do you feel yourself tensing?

Rest your hand lightly on the kickboard, slide it back alongside your body and let your elbow bend and rise. Then return to the starting position. Keep a gentle flutter kick throughout

A few things to remember:
• Keep the movement slow enough to control
• Stay light on the board
• Work within a comfortable range of motion

Try a few repetitions on each arm, then put the board aside and swim easy freestyle. Focus on keeping your recovery relaxed. You can alternate a length of the drill with a length of swimming to practise carrying that feeling into your stroke

Save this for your next pool session, and send it to your swim friends💧
Follow for more swimming drills and tips

#swimming #swim #training #triathlon #ironman by @alya.triathlon

@alya.triathlon

#triathlon #ironman #training #running #cycling by @alya.triathlon

@alya.triathlon

#triathlon #running #sport #training #ironman by @alya.triathlon

@alya.triathlon

#running #training #ironman #triathlon #motivation by @alya.triathlon