The indoor pools for my town open on October 1st. I’m excited. I get my best endurance exercise in the pool. I think because the water regulated my body temperature, and just because I swim better than I run and bike.
I’m considering running down to the pool to swim, rather than driving. Why not get more exercise? I would bike ride, but the cold weather will be too harsh, especially coming home damp and whatnot.
My town has a public pool at the high-school that residents can use to swim laps during the winter. Unfortunately, the pool is only open 2 days each week. It has about an hour of lap swim in the early morning and an hour at night, on Tuesday and Thursday. I wish it had more. My old town had the pool open 5 mornings and 3 nights each week.
When you are at the pool, you don’t need to swim as long of a distance as you will in your race. You can swim intervals at a faster pace. This will give you enough training. If you can do a 500 straight-through, you will probably be able to do the full length of the swim.
My brother-in-law Dan recently won Age Group Coach of the Year in Connecticut in swimming. Why does this matter to you? It matters to you because he will help answer any of your swimming-related questions to assist you in your triathlon training and competing. You can ask your questions for free in the following thread in my Triathlon Forums:
http://vegantriathlete.info/forums/viewtopic.php?t=105
It’s completely free!
Janet Wilson recently wrote about how to swim level in water:
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.
If you use these tips during your triathlon swimming training you should see your swim times drop and you should have more energy on the bike when you get out of the water. See my 3 minute swim lesson at Coach-Janet.
Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
Janet Wilson recently wrote an article entitled Keys To Improve Your Triathlon Swim Stroke:
Swimming is the hardest of the three triathlon disciplines to master for most of the triathletes I coach. Probably the biggest reason is that swimming is the most “technique dependent” of the disciplines.
If you just jump in a pool and start flailing around you not only won’t improve, but you may actually “groove” a bad stroke and make it even harder to train yourself correct form. Regular swim stroke analysis is critical if you are going to groove a good, consistent freestyle stroke.
Here are 5 keys I use to evaluate the swim stroke of the triathletes I coach:
1. Hand entry - If your head is at 12 o’clock, your hands should enter the pool at 1 and 11. This helps prevent “cross over” which basically makes you swim like a snake back and forth through the water. You lose a lot of energy constantly trying to keep going straight. This also prevents over-rotation of the shoulder and hips which can also bleed power from your stroke.
2. Hand glide position - This is where you start your pull. You want to make sure you hand reaches to the pool wall and glides for a moment at head depth before you start your pull. This lets you get every last bit of forward momentum before starting your pull and lets you get some “glide time” for a second or two on each stroke - that way you are fresh when you get out of the water.
3. Kick - You want your kick to be efficient and you need to conserve energy here for the upcoming bike and run. Your legs should be straight behind your body with no bend at the hip - not stiff, but also not too loose. Your kick should start at your hips. I like to pretend that I am wearing flippers while kicking.
4. Level in water - You want your head, shoulders, hips and legs to be in line and at the same level under the water. Watch to make sure your hips and legs don’t sink below the level of your arms, head and torso.
5. Hand exiting the water - Make sure your hands exit the water at the bottom of the hip - not at waist. This will give you an extra boost at the end of your stroke and again get the most forward momentum off of each stroke. I notice that students start pulling their hand out early when they start to get tired.
A lot of time it is better to see this in action to really get a picture of it in your head. I have posted some video of me illustrating each of the 5 triathlon swimming keys at my website (I call it the 3-minute swim class). That is a good way to study the keys.
You can use these same 5 keys to evaluate your own stroke as you swim. Try swimming a few warm-up laps at the beginning of each triathlon swimming workout focusing on just one key at a time. If you have a friend who can help you videotape your stroke you can also evaluate your stroke that way - it is really helpful to see yourself swim and you’ll see big improvements if you make stroke analysis a part of your swim training.
Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
Janet Wilson recently wrote an article with 6 swim tips for your first triathlon:
Are you a triathlon beginner intimidated by the swim? Don’t feel bad - most beginners find the swim the toughest of the three disciplines. Here are 6 swimming tips to help you perform well during the swim at your first triathlon or to improve your swim time as you advance.
1. Swim technique. The more time you work on your technique, the more efficient your stroke and the less energy you will use during your swim. You can find 5 key techniques on the triathlon swim tips page on my site. You can also seek out help from a masters swim program. Sometimes even places that teach kids how to swim will also help adults who want to swim competitively. One of the best self-taught programs I’ve seen is from the “Tri Swim Coach” Kevin Koskella.
2. Repetition is the key to becoming a strong swimmer. The only way to improve your swimming is to keep doing it. If you are doing a race with an open water swim you should definitely add some practice open water swims to your training plan - you especially need to practice “sighting” in the water (swimming straight to a location). The good news is that swimming is a low-impact way to build your cardiovascular system.
3. Swimming with a group can keep you motivated. A group can keep you challenged to improve. A coached group is also a good place to start. A coach can give you feedback about your form or technique.
4. Upper body strength will help your swimming. As you develop your weight training program, don’t forget to work on upper body and core strength. This will definitely help your swimming.
5. What to wear during triathlon swimming. A snug fitting swimsuit - some people wear bike shorts - is best. This makes sure it doesn’t catch water during the swim. For lake swims, if the water temperature is 78 degrees or below you can wear a wetsuit. Most people will wear one if they have the option because a wetsuit helps add to your buoyancy in the water and keeps you warm. If you don’t have a wetsuit you need to get used to swimming in cold water.
6. How far do I have to swim to do my first triathlon? This is probably the number one question I get from beginners. It’s obviously a good idea to be able to swim at least the race distance (usually 500 meters in a sprint race) before you do your first triathlon. However, if your race has a pool swim don’t be worried if you’re not sure you’ll be able to swim without stopping - most pool swims allow you to hold onto the wall at the end of the pool to rest (just remember to keep your feet off the bottom of the pool - check with the race director before your race).
Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com
Kevin Koskella recently wrote an article about how to structure your swim training plan:
There are generally two types of people who seek out swim help for their triathlon swim (and become Tri Swim Coach subscribers!):
A) Novice. This person hardly swims. They have not done a race yet or have done one but floundered. They may sink when trying to kick on their side. Or they may not be able to swim at all!
B) Advanced Beginner/Intermediate: This person has done a few races but feels like they don’t “get” the swim portion. They feel like they don’t have the endurance and feel wiped out after a long swim.
Both A & B types should spend some time on the basic drills: kicking on your side and shark fin drill. These will help to improve your balance in the water, which ALL of us, as humans, need to work on.
However, A-types should spend more time on these basic drills. Keep practicing until you feel more balanced in the water. Use Zoomers fins at first. Take a whole month to master these drills if you have to before moving on to more advanced drills and swimming sets.
B-types should move on to more advanced drills after working on the basics for a week or two. The focus should shift to Fist drill and Fingertip Drag to further improve stroke technique. At this point you can start mixing in some swimming.
Here’s a general sample training program for each type:
A-Type Triathlete (Novice)
14-week training plan for next race.Weeks 1-2: Side kicking and shark fin drills (no swimming!)
Weeks 3-4: Practice the more advanced drills with some swimming mixed in (75% drills, 25% swimming)
Weeks 5-6: Drills combined with swimming (50% drills, 50% swimming), while building yardage slowly.
Weeks 7-10: Work on building up yardage, and on some interval training (75% swimming, 25% drills)
Weeks 11-12: Continue to build yardage, and work on intervals (80% swimming, 20% drills)
Weeks 13-14: Taper. Back off intensity and yardage (80% swimming, 20% drills)B-Type Triathlete (Advanced Beginner/Intermediate)
12-week training plan for next race.Weeks 1-2: Start with basic balance drills and move to more advanced drills, slowly adding in swim strokes (80% drills, 20% swimming)
Weeks 3-6: Build yardage. (75% swimming, 20% drills)
Weeks 7-10: Peak training. Keep building your yardage, and lowering your intervals. (90% swimming, 10% drills)
Weeks 11-12: Taper. Back off yardage and intervals. Focus on technique. (90% swimming, 10% drills)Keep in mind, never sacrifice technique for speed! If you feel your stroke is slipping or if you are not ready to advance to the next level, keep hammering the drills! There is no hurry!
The above are very generalized training plans. You will have to be the judge and adjust accordingly for your level and your goals.
The upcoming interactive log product will help organize your plan further, but you can start now with the plans and drills in the Complete Guide.
Happy training!
About the Author: Kevin operates the website Tri Swim Coach, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.
Kevin Koskella recently wrote an article, entitled “Do You Hate Swimming?” Here it is:
Overwhelmingly, when I talk to triathletes and aspiring triathletes, I hear a similar theme when it comes to their view on swimming. It usually goes something like this:
“I could to a triathlon, if it weren’t for the swim!”
or
“My training is going well- except for my swimming- I’m just not getting any better!”
or
“I love doing triathlons, but I hate the swimming part!”
If you’ve thought or said anything like the quotes above, the first thing you need to do is change your attitude!
Admittedly, swimming is the most difficult part of triathlon in terms of technique and learning curve. It takes a lot of practice and drill work to get from beginner to competent open water swimmer.
Most triathletes just want to work out hard and see the results in their race. Swimming starts to be looked at as a thorn in their side because it is much more complicated than just putting out more effort or adding distance.
In order to succeed in swimming, and to fully enjoy the sport of triathlon, you must let go of these negative thoughts! There is no room for holding on to the beliefs that will hold you back.
If you continually say that you “hate” swimming, you will dread going to the pool, and you will show up to your race with all kinds of uncertainty- and your chances of success will be slim!
On the other hand, if you can train yourself to actually enjoy the swim, success will be yours!
Try these tips to turn yourself around and get the most out of your triathlon:
1. If you’re using the word “hate” around swimming, drop it! Hate is a powerful word, and the more you say it, the more your brain will prevent you from being successful in the water, and it will make it pretty tough to ever enjoy the process!
2. It’s not a destination! It’s a journey! Yes, it’s a cheesy, sometimes overused expression. But keep it in mind with swimming. You will grow as an athlete and as a person while you spend time doing your drills and improving your stroke.
3. Set reasonable goals and reward yourself. Don’t think that because your race requires you to swim 1 kilometer, you have to do that distance on your first workout. Instead, set attainable goals for each swim workout (or each week of your training). The first few weeks it may be just working on one drill until it feels comfortable. Later, you may need to add 100 yards to each workout. Make sure that you recognize your accomplishments, even the ones that seems small!
4. Realize that you are not a “bad swimmer”. Nor do you “suck at swimming”. You are a good swimmer that just has not realized your potential yet! Do all the right things and in time, you will see massive improvements.
The physical part of training is easy. This is why many triathletes get tripped up in the swim- it goes far beyond cranking out hard workouts to improve.
Improve your mental outlook and the way you look at the swim, and you will be amazed at the progress you make- and the FUN you will have along the way!
Kevin operates the website http://www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.
Kevin Koskella wrote an article in which he explains how to swim straight in open water:
Swimming straight is a major challenge to open water swimming (and even swimming in a pool with lane lines!), and the key lies in one of our other fun challenges in swimming: breathing!
Here’s a quick guide to swimming straight:
1. Simply doing alternate (or bi-lateral) breathing would go a long way towards making you swim in a straight. If you are comfortable with this, breathe every 3 strokes and you will be much more in line with where you want to go.
2. If you cannot get enough oxygen while breathing bilaterally, this can be a big problem on a distance swim. Practice swimming and breathing 2 strokes on the left, 2 on the right, then go to 3 breaths left, 3 right. Then try 2 on the left, 1 on the right, 3-1, etc. Find what works for in keeping you in line and stick with that plan in your race.
3. Practice sighting less often, as this will disrupt your stroke rhythm and balance. If you tend to sight every 4 strokes, lower this to 6, then 8. See if you can get to 12 strokes head down and one peak up. You can do some of this in a pool but getting in the lake or ocean will be essential before you race!
4. Keep your strokes long and extend that arm out in front on each stroke and drive it forward.
5. Practice the One Arm Drill (in the Complete Guide), and pay attention to your arm pull, making sure you are not crossing in with your hand.
6. Practice open water swimming. Just being used to the environment will get you more comfortable, and you will intuitively pick up on swimming straight out there.
Notice the use of the word “practice” consistently throughout these tips. Keep that in mind as you learn this new skill!
Kevin operates the website http://www.TriSwimCoach.com , a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.