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Triathlon Swimming Training

By Peter Plourde
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Expert Author Peter Plourde

Getting ready to swim for a triathlon for the first time can be an overwhelming concept for the new triathlon athlete. With a few simple steps you can eliminate this fear and conquer the swim portion turning it from a dreaded necessity to something you really look forward to on race day.

To get the basics of swimming for an open water swim down so you're comfortable come race day you need to focus first on your technique, and second on your endurance. Speed shouldn't even be in your vocabulary just starting out. Speed will come later, no point on going trying to go fast if your technique is garbage, you will not gain speed and burn a ton of energy.

Here are some suggestions you can try to implement to improve triathlon swimming training right away.

1. Train with a masters swim team

2. Take swimming lessons

3. Focus on form, not fitness, in workouts

4. Attend a swim camp

5. Swim shorter workouts more frequently

6. Videotape your swim stroke and analyze it

7. Videotape a proficient swimmer and study his or her mechanics

Get a program that will help in all of the above and give you some key workouts to improve your form and endurance

Once you start improving by doing drills, your confidence will start to go up and you will get stronger in the water. When this happens you will start to look forward to your swim sessions and then you will dramatically improve your times in the water to a point where you will level off.

There are only two ways to improve in the water and swim faster. First is to decrease drag by streamlining body position. The second is to increase propulsion by improving your aerobic and anaerobic fitness. Of these two, studies have shown that reducing drag has the potential to produce the greatest gains. So the more streamlined the body is the lower the resulting drag force.

To reduce drag is easiest done by using a drill called pressing the buoy, where you push your head and chest into the water getting your feet and butt come up causing less drag and increasing your speed in the water, also reducing effort. You would want to do this drill possibly using fins to help you move and stay afloat.

Second drill for better triathlon swimming training is belly to the wall, once you have mastered the pressing buoy drill, it is similar but you will be on your side instead of chest, pressing the points of your torso that are in the water towards the pool bottom, roll to the side to get your breath quickly, try to get right back to the streamlined position as soon as you can.


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Triathlon Tips - 5 Reasons Improve Triathlon Swimming Will Increase Your Rank Greatly

By Jeremy Drake
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There are many triathlon tips that say you must be good at every event to win. I totally agree with that because you must not have a major weakness and if you specialize in a particular event it will be even better. I would recommend specialize in triathlon swimming because it will give the most benefit compare to the rest.

Triathlon swimming is the hardest and the most important area of Triathlon sport because it is the only event that focuses most on technique rather than strength alone. That is why top Triathlon athletic spends a lot of time improving their triathlon swimming technique to edge past competition.

Below are the 5 reasons why improve triathlon swimming will give you better results:

1. Make you swim faster
Well this is the most obvious and important reason you should improve your triathlon swimming. The last thing you want is to lose out to people in this area and have to play catch up for the rest of the race. Is not good for your race and it is surely not good for your morale if you fall behind too much.

2. Use less stamina yet having good speed
Swimming is a bit different compare to running and cycling. You can easily increase speed by moving your legs faster for running and cycling but you won't get the same result with swimming. Swinging your arms and kicking your legs as fast as you can might give you a little speed boost but you will get tired quickly. To improve triathlon swimming it really depends on your swimming technique on how you stroke your arms and kick your legs to gain good speed while not wasting your stamina unnecessary.

3. Avoid muscle pain
During triathlon swimming most people just swing their arms and kick like crazy to be the fastest swimmer around. As a result it is natural the muscle is overwork and will cause muscle pain. That is something you really want to avoid because you still got a long race to go if swimming is not your last event.

4. Avoid getting frustrated
One of the many triathlon tips is to always keep yourself motivated throughout the whole race but if you fall behind too much in 1 event, sometimes it is hard to maintain that motivation. I can tell you that swimming is the number 1 motivation killer of all events. This is because a lot of people don't get it why the put so much effort but produce so little result and start falling behind the crowd. All this can be avoided by practicing the correct swimming technique.

5. Take advantage of the triathlon swimming event
While you must be good at all areas to win a triathlon race but triathlon swimming is the event that can give you the most benefit if you are good at it. During the event itself you can edge pass competition and yet save up more stamina for the other events. Moreover there are a lot of people that use incorrect swimming technique that requires more stamina and less speed.


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7 Tips to Boost Your Triathlon Swim

By Bob Cotter
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Many triathletes consider the swim the least important of the three events. The triathlon swim is the first event and, from a technical point of view, the most difficult - there are more people who know how to bicycle and run than can swim. So, there are a lot of triathletes who really hate swimming, and they therefore blow off the swim - not entirely, of course, but they just don't develop their triathlon swim like they truly could and should.

Triathlon swimming is very important, however. Here are some tips to make it better.

1) The way to become better or more successful at anything is to practice doing it like those who have already mastered it. So, when training for your triathlon swim, if you feel it needs to be much stronger, start training with Michael Phelps. Okay, well, you don't have to go that far - but do train with advanced swimmers who love what they do. You'll naturally start absorbing some of their technique, and getting a better attitude about the swim can't hurt either.

2) Speaking of attitude, get it into your head that you do need a strong finish with your triathlon swim. Train yourself not to coast at the end. Train to get a great kick.

3) And speaking of your kick, learn to keep your knees' flexion to a minimum and kick from your hips. Every time you train for your triathlon swim, practice this aspect.

4) You don't want a lot of wrist flexion or finger flexion, either. One very good training practice to help you master this is to swim with your fists balled up. You learn how to "grip the water" this way, although of course you don't want to do your actual triathlon swim with your hands in fists.

5) Train yourself to keep your head down when you do your swim. Because of their cycling and running training, many triathletes tend to look forward when they swim. Any competitive swimmer will tell you this is a mistake. It slows you down and it can but a crimp in your neck that might interfere with the rest of your event. Stick your face down in the water after you turn your head to take your breath.

6) There are swim machines you can use to help train you into the right swimming technique. If you need better triathlon swimming technique, find yourself one of these machines and put it to good use making you better in the water.

7) Train yourself to swim with a bent elbow. Keeping it bent will allow you to conserve energy while moving with more efficiency through the water. If you unbend and bend, you'll slow yourself down and create more drag to tire yourself.

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Triathlon Swim Training - How You Can Get It Right

By Munyaradzi Chinongoza
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Dating back to ancient Greek times, a triathlon tests the skills of athletes in a competition comprised of three different events. The most common triathlon involves swimming, cycling and running. In this order, it is the swimming portion of this competition that sets the tone for the rest of the contest. Athletes participating in modern triathlons usually tackle all three events back-to-back. The official time received by athletes is a combination of their overall performance, including clothing changes and transition times from one event to another.

Training for these individual events includes learning techniques that help to preserve the energy and endurance of an athlete. There are various strategies and training approaches that both amateur and professional triathlon athletes adhere to. Not all triathlons are the same in distance or details. For example, the Ultraman Triathlon, held every year in Hawaii, takes three days to complete, including 320 miles of total distance.

Triathlon Swimming

The start of the triathlon begins with the swimming portion of the competition. Athletes prepare for the swim by changing into appropriate swim gear. Different starts are used for various races. This will depend on the number of people in the race or how much distance will be covered. Traditional Iron-distance races use a mass start, where all athletes enter the water at the same time. Another approach is the wave start, which allows athletes to begin the race in intervals. This is a common practice used in amateur competitions.

Athletes swim around numerous marked buoys, completing the race at the same place where they started. Once the athletes are out of the water, the next phase of the triathlon begins that requires a change of clothes into cycling gear.

Triathlon Strategies

When preparing your game plan for the competition, you should aim for going long, easy and fast. This takes a lot of practice to master. Most cyclists and runners believe that the endurance they already possess will make them a better swimmer, but this is not always true. Cyclists and runners need to strengthen different muscles for the swim.

Triathlon Training Tips

1) Start your training early for best results.

2) Always take heed of the importance of proper breathing, have a relaxed state of mind and body, maintaining good body position and having a positive attitude.

3) While training, avoid movements by any part of your body that may slow down your forward movement. This includes no deep kicking and minimal head movement.

4) To increase the speed of your swimming, interval training is a must. Rotate timed trials using very short, medium and long rests. A popular training exercise is the 2000 ladder, which consists of 400, 4x100; 300, 4x75; 200, 4x50; 100 and 4x25.

5) Join an organized group to swim with that will eventually push you towards a higher level of competition, filled with an extra boost of confidence and encouragement.


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Triathlon Experience Leads to Newly Needed Swimming Technique

By Alex Flora
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Triathletes are usually the worst in the swimming category.

For most people entering the sport of triathlon, swimming is their weakest skill. When we look at the percentages, there is simply not as many people who have a background of competitive swimming. It is also the only sport that you can't breath at any time you need oxygen like running or cycling.

What compounds the problem is often assumed that the free travel or analysis is fairly straightforward, and that the swimmer can discover it by themselves with a couple of visits to the pool-it's just getting to the pool that is the problem. L

Unfortunately, too many triathletes are now in the endurance phase of the training cycle, which means they are basically going to block all that muscle memory that is associated with fast twitch fibers in the muscle.

Slide

The water is about 1000 times denser than air. Imagine that you push your hand into the water. Is it harder to push your hand parallel to the water line or perpendicular? Perpendicular. The less drag you into the water, it is more efficient swimming can be. That will come with practice good technique, but it is worth mentioning on its own because it is so important. The more you carry and drag to move the water, the more you must work to maintain a certain speed. Thus, the less drag, the faster you will go to a given level of energy.

Technical
I'm not a coach but I offer what I learned - for what it's worth. The freestyle stroke can be divided into five phases:

Entry
Catch
Pull
Push
Recovery
The entrance is how your hand comes forward and into the water. It should be at a 45 degree angle when entering the water and go in the water you put your hand through the mail slot. When you move your hand forward, your body needs to run in part by his side.

The problem is how your hand and forearm "catch" or get the water ready to pull and push water back, and you transmit.

Traction is the case with a high elbow, hand and forearm began to draw water back. Imagine putting your hands on a barrel and pulling - this is the type of curve shape it should be. But make sure you have a high elbow. It will probably be uncomfortable at first.

The pressure is to take all bodies of water you have collected in the shooting and pushing it propel you forward. There is a debate about whether you press the way back and turn your hand at the end of the pull or get out sooner because the last few inches do not add as much propulsion.

The recovery is how to pull your arm from the end to remove the entry. Some teach that it is near a large circle while most still teach a high elbow and forearm relaxed back to the entrance. I'll leave this to your research and trial and error. This is usually when your shoulders are rotated nearly perpendicular to the waterline. This rotation is generated by your heart and hips.

Please follow my advice - get help with your technique at first. It's worth it. With proper technique you are more likely to avoid injury and more rapid progress.

One last thing to remember about swimming triathlon is that you do not want to spend all your energy kicked in the swim portion leaving for one to fourteen hours remaining for your event that require significant your legs. Some tips for use as a stabilizer instead of a propellant, which saves energy. Experiment and see what works for you. Whether you use your legs well in your triathlon swim or not, having a bath is to have a kick competent and that takes time to acquire, but worth it.


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Triathlon Swim Workouts - Speed, Endurance and Technique

By Josh Stevens
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When putting together your triathlon swim workouts take into consideration the length of the up coming race. You can tailor your workout to that distance so you are more focused on what you need to do instead of a random workout.

What should be worked on are speed, technique and being able to swim at a sustained speed for distance. If your technique seems to be working for you, don't spend too much time on that. If you have good endurance but lack speed, then concentrate a little more on doing sprints.

If you have been racing for a while, are you able to maintain a steady swim pace to the end or do you find yourself slowing down? If you are slowing down, is it because you started out too fast or is it lack of endurance? Work on increasing your endurance level so you can carry a steady pace all the way too the end and have more energy when you start out on your bike.

At least once before the next event swim the race distance non stop. Make this swim at a good pace so you can somewhat simulate a race. Doing this will help your mental toughness because you will know you can finish the distance, and in the process you will gain some strength.

Increasing your swimming efficiency plays a big part also. Improving your swimming efficiency will help you expend less energy to get from point A to Point B. If you use less arm strokes to cover a known distance them you should be conserving some energy.

Learning all you can about swimming in the triathlon will make for a more rewarding experience. The swim seems to be many peoples biggest obstacle and spending time overcoming any issues is well worth the effort. To learn more check out triathlon swim workouts for more information.



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Triathlon Swimming - "Help - I Sink Like a Rock!" 5 Keys to Swimming Level in the Water

By Janet Wilson
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Expert Author Janet Wilson

I got an email from a beginner triathlete that went like this: "Can you help me with my triathlon swimming? When I get in the water I sink like a rock and can't keep myself near the top of the water. Any tips?"

This is a pretty common problem for triathletes struggling with their swimming. It is an important problem to fix, too. The more of your body (low hips and legs) you have to pull through the water, the slower you go and the more energy you use during the swim. Slower and more tired getting out of the water is not a good combination.

If your hips are sinking then you aren't level in the water and that causes problems. Here are 5 tips on how to teach yourself to swim level in the water during your next triathlon swim.

1. One common misconception is that you need to swim "on top" of the water. The first thing you need to understand is that your goal is not to be "on top" of the water - you can work so hard on pushing your body up that your stroke suffers. Your goal is to be level in the water, with mainly your arms and mouth (during your breathing) out of the water. Swim some without your swim cap so you can feel where the water line hits your head. You want more than half your head to be below the water line - higher than that and you are probably holding your upper body too high, which can cause your hips to drop.

2. Take a big breath. When your lungs are full of air they act like a life preserver and make it easier to keep your whole body higher and level in the water. Use this as your "ballast" that you push to raise your hips (see tip number 3 for more about this). Practice holding your breath during most of your stroke, exhaling quick at the end just as you begin your next big breath.

3. A big part of swimming is just getting comfortable. Practice floating on both your stomach and your back. Practice rolling from your stomach to your back and then back to your stomach. Concentrate on pressing your chest (if you are on your stomach) or your shoulder blades (on your back) into the water. You should notice that your hips pop up level with the rest of your body.

4. Concentrate on your balance during drills. Swim lengths of the pool doing stroke drills where you concentrate on your balance and pressing your chest into the water.

5. Improve your kicking form. Many beginner triathletes kick by bending their legs a lot at the knee - this can definitely cause your hips to sink in the water. You want to stay very long in water, so your kick needs to be from your hips, not your knees. Swim some drills wearing flippers and concentrate on keeping your knees somewhat straight (they can bend, but only slightly). Flippers will also improve flexibility in your ankles, which will further improve your swim stroke. I sometimes imagine that I'm wearing flippers while swimming to improve my kick technique.

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Why Your Best 50 Matters in Triathlon Swimming

By Duane Dobko
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Expert Author Duane Dobko

Ask yourself, do you know what your best 50 freestyle time is in yard or meters? How about your best average 50 sprint time? It is easy to think that in a triathlon these times don't matter. After all, even the shortest open water swim is 500 yards, and an Olympic distance swim is 1500 meters. A 50 meter sprint is just 3% of an Olympic distance swim. Yet it is one of the most important indicators of how well you will do come race day.

In most workouts, you are swimming at a low intensity. When swimming slowly, it is easier to think about multiple things and incorporate them into your swimming game. As you speed up, it gets harder to remember things, and even harder to apply the things you do remember. When you are giving it everything you've got, it is difficult to remember anything at all and even harder to apply anything. Sprinting is almost primal; forcing you to swim in a manner that your instincts tell you will get you through the fastest.

Think about your last open water swim, and ask yourself, how much bandwidth did you actually have to think about swimming technique? So much of your brainpower is dedicated to swimming straight in a churning mess of white water and flailing arms and legs. Most of what is left is eaten away by the excitement of being in a long and exhausting race. You don't have time to think about all those drills you have done or that complicated technique your coach is telling you to do. Chances are, if your optimal swimming form does not come naturally, it will not happen on race day.

You never need to swim at maximum speed in a triathlon swim, but you do need to develop the instincts to swim well without having to think. There is no better way to test and develop instinct than trying to hold your stroke at maximum speed. Your sprinting ability is an indicator of how much of your swim is memorized (with conscious effort) and how much is instinctive (without conscious effort). Ideally, you want your entire swim technique to be instinctive in order to free up your mind to think about strategy and avoid disasters like being hit in the face.

So, what does sprint swimming mean for triathletes? It is an all out stress on the limits of speed and movement in the water. This is much different from sprint competitive swimmers, who sprint to stress speed and strength in the water. They may sound similar, but they are very different. Competitive swimmers need to get stronger in order to go as quickly as possible over a short distance. Most of them have been swimming their entire lives, and so already have the instinct of swimming form. Conversely, most triathletes come from a non-swimming background. The speed of arm and leg movement in an all-out sprint is crucial to develop neuro-muscular pathways for swimming. Competitive swimmers need to train sprinting for the physical exercise. Triathletes need to train sprinting for the neurological exercise.

What does a sprint involve for triathletes? It involves repetitions of a 20-50 second swimming duration, as fast as you can go. You need to take enough rest between repetitions to ensure full heart rate recovery, but not enough rest to clear the lactic acid and tissue damage out of your muscles. This means you need to be resting anywhere from 2 times to 6 times longer than you are swimming. Incorporate a mix of workouts through this range to provide variety. Professional triathlete David Thompson does most of his 50s on a 2-minute sendoff (of which less than 30 seconds is spent swimming), but other workouts will be on a 1:30 sendoff and still others will be on a 3 minute sendoff.

The 20-50 second swimming duration and the amount of rest between repeats is critical. An effort less than 20 seconds is not enough to engage your anaerobic system. Thus, you don't get nearly as tired or stressed. When you don't get stressed, your mind doesn't have a disaster to adapt to and you get no neuro-muscular benefit. Conversely, a 20-50 second effort hurts a lot but you are still able to maintain maximum speed. This forces your mind to say, "I've got to get better at being fast!" You may think an effort of a minute or greater would be even better yet because it hurts a lot more, but it is not. What happens if you push it to the max for too long is that you are forced to decrease the intensity. Likewise, if your repeat interval is less than 1:30, you won't have time for your heart rate to recover and so you won't be able to maintain a maximum effort. If you sprint too long or don't take enough rest, you are driving your mind to say, "I've got to get better at being slow!"

If you've never sprinted before, what kind of pitfalls can you expect? Sprint newbies usually make one of two mistakes. Some try to retain everything they memorize about swimming form with brute force. As a result, they think so much about swimming right that they forget to swim fast. Others do the opposite. They ditch everything they've ever learned about swimming and flail their arms and legs as fast as possible, without care to the outcome. Ideally, you want a maximum of three swimming things in your mind on the first repeat. They better be important, because that's all you get at max effort! As you get tired, let 2 of the 3 go, and just focus on the one most important thing. That one thing is the subject of many other articles! Over time, you are training your mind to accept that one important thing as law. It becomes easier to remember, because your mind recognizes it as the thing you always do when you are stressed.

Here's what you can expect if you are doing the set right. The first repeat will feel pretty tough, but you will hang in there and still retain the 3 top things you are trying to improve. The second and third repeats will get progressively tougher. Soon thereafter, you will hit a wall. It is usually the 4th repeat, but may be the 5th or a little later. This repeat will hurt a lot more than the previous one, and you will go a lot slower. You will feel like you've been hit hard, and will have extreme difficulty holding onto that one thing that will make you faster. Many newbies make the mistake of looking at this as weakness. As a result, they view improvement as moving this inflection point to later in the set. But your inflection point doesn't change much regardless of your fitness or swimming ability. The reasons why are in the systems of your body.

Here's what is happening in your neuro/electrical systems in this set. On the first repeat, everything is a clean slate. Complex messages from your thinking mind get successfully converted into coordinated muscle movements, and your muscles are not busy sending complex signals to the brain about how much they hurt. But because you are going deep anaerobic, you develop a few muscle tears and lactic acid here and there. On the next repeat, you send the same messages, but the soldiers on the field (your muscle fibers) don't receive them as well. If a fiber is damaged or lactic acid is in the way, your commands have to get re-routed, which dilutes and delays their effectiveness. In addition, your soldiers are sending you a damage report, which distracts from your ability to think about what you are doing.

The succession of damage and communication loss progresses linearly until you reach a tipping point. You hurt so bad that your muscles are overwhelming your nervous system with that lousy damage report. As a result, your mind is suddenly constrained in sending the commands you need to cope with the situation. And even the commands you can send are diluted and detoured beyond recognition in the nervous system and muscles because of the micro damage to tissue and lactic acid buildup. In short, you get suddenly and rapidly slower and it gets difficult to think of anything other than how bad it hurts. Your brain sees this as a disaster, and this is why newbies see it as weakness. But you must look at it differently. It is through this perceived disaster that your brain sees the need for instinctive change. So long as you are thinking about that one thing that will make you improve, it will become more instinctive over time.

There is nothing you can do to stop this process. If you do this set correctly, you should hit the wall every time. If you don't, then you've wasted your valuable training time. It should be a badge of honor, not defeat. The portion of the set where you slow down is more dependent on physiology than ability. It will not change a lot as you become more fit and fast. But what will happen is that your average time over the entire set will decrease. And so long as your average time is decreasing, you are becoming a better open water swimmer, period.

So, how many repeats should you do? Ideally, you want to vary the number from a minimum of 8 up to a maximum of 20 for amateurs or maximum of 40 for pros. The number of repeats is not as important as reaching that inflection point and fighting through it with everything you have got until your stroke completely falls apart. You may want to stop when you feel your technique start to slip, but this is a mistake. Your brain is very receptive to re-programming in that zone when you are too tired for a perfect stroke but can still think of that one thing to do better. Once you cannot think at all it is time to stop, regardless of how many repeats you have done. If this happens in less than 8 repeats, you should have a goal of doing 8 repeats in the future.

Hopefully, this article has enhanced your understanding of the importance of sprint swimming for triathletes. Sprinting is a crucial supplement to your existing training regimen, as it is the best opportunity to take all that you have learned in all of your coaching sessions and drills and make them instinctive. However, speed based training is useless if it is not partnered with basic technique. It is recommended that a quarter of your workouts be sprint based, with the remaining workouts at lower effort levels. You might think such difficult all-out workouts are terrible and unexciting, but they are actually a lot of fun. It hurts, but you get thrilled by seeing that water move past you faster than you have ever seen before. And that feeling of speed is always entertaining! Until next time, happy training.


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Triathlon Swim Tips For Beginners

By Josh Stevens
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If you are new to triathlons and are preparing for your first event, you must be aware that swimming in the open water will be much different than swimming in the pool. There are a few factors that come into play when you race in the ocean, and to a lesser extent a lake. Below are some triathlon swim tips that will help prepare you for your first triathlon.

Swimming in the ocean will pit you against waves and currents. As soon as you run into the water at the start you will be confronted with the surf which can be small to a couple feet high. Learning how to negotiate this first part of the race will make your experience much better.

Once out on the open water you might encounter the wind blown chop which can make breathing somewhat of a challenge. You will find when taking a breath the water tends to go in your mouth. The waves can also block your view so you must find a technique that allows you to check the direction you are going. Remember there are no lines at the bottom to follow.

You also have the issue of fighting your way through the crowd of other swimmers who are jockeying for position. You have to watch for flying elbows and kicking feet. After everyone gets settled in, the crowd starts to spread out and this becomes less of a problem.

It all sounds like a lot of work, but once you have done your first race you will understand how to handle them. If you have access to the ocean for swimming, try to make at least a couple trips so you can practice running into the surf and swimming to get a feel for it.

Learning all you can about how to swim the triathlon will make for a more rewarding experience. The swim seems to be many peoples biggest obstacle and spending time overcoming any issues is well worth the effort. To learn more check out Triathlon Swim Workouts for more information.


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Triathlon Swim Workouts - Focus Your Training

By Josh Stevens
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When trying to put together good triathlon swim workouts for yourself, you need to consider some key factors. These would be your current swimming experience, how much racing experience you have and the distance of the races you participate in. Taking these into consideration you can come up with a plan to follow instead of just random training.

The more focused your training is the better results you will experience. The shotgun effect of trying every thing you hear about will not produce the best results. Make a plan and stick to it until you realize it is time to tweak it. Following are some tips you can use to get you started.

You must spend a little time refining your technique. If you are new to swimming you may need some extra time at this. If you are an experienced swimmer perhaps less emphasis on technique is needed.

Swimming efficiency plays an important role in racing. If you can become very efficient swimming in a race you will have expended less energy in the water and will perform better on the bike and run. If you know your race pace, you can work at making yourself a more efficient swimmer which can allow you to swim your pace with less effort.

For your triathlon swim workouts, integrate a warm up, some speed work and endurance swimming. You can do these at each training session or concentrate on one of them only each workout. This may depend on how much time you have to work with each day.

Learning all you can about swimming in the triathlon will make for a more rewarding experience. The swim seems to be many peoples biggest obstacle and spending time overcoming any issues is well worth the effort. To learn more check out triathlon swim workouts for more information.


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