Triathlon Blog

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.

TC Thorn recently wrote an article entitled So, You Want to Swim Laps at Home:
Whether you grew up on a swim team or came to lap swimming later in life, you know what great exercise the sport is. Swimming can not only provide a cardiovascular workout, but it tones muscles as well. And, of course, it burns calories. That means you can eat more goodies, er, lose weight and maintain a healthy lifestyle.

The bad part about swimming is it can be a pain going to the local pool. Lap swimming hours vary from facility to facility, wedged in between open swim and lessons, which means you can only go at certain times of the day. A swim workout can be hard to fit into your schedule as often as you would like. And when you can make it to the public lap swim, sometimes the lanes are crowded, or there are kids there goofing around instead of swimming. Add to that the commute time that is wasted traveling to and from the pool, and you can see why more and more people are equipping their homes so they can swim laps from their own back yards.

What are your options if you want to go that route? Obviously, you won’t get a good workout paddling back and forth in your bath tub. The two main options are lap pools and swim spas.

Lap Pools

The only difference between a lap pool and other residential swimming pools is the shape and size. Instead of the ubiquitous kidney-shaped pool, these pools are long, narrow rectangles that emulate a single lap lane. If there’s room, homeowners will go for the full 25 yard length found at most local pools. That way it’s easy to calculate how far you’ve swum. Generally, only 3.5-4 feet deep, lap pools are for serious swimmers and aren’t usually used for recreational swimming (they lack the depth and width needed for toys like diving boards and slides), but they are enough to take a dip in and cool off on a hot day.

The cost for installing a lap pool will vary from region to region, but installation and labor starts at about $20,000-$30,000.

Swim Spas

Swim spas are a newer alternative to digging up the backyard to install a lap pool. Much like a hot tub, they are self-contained units that can be installed indoors or out. They work like a treadmill, where you basically swim in place with an adjustable current pushing against you. Because of this, they take up much less space than a traditional lap pool.

Swim spas aren’t necessarily cheaper to install than regular swimming pools though. They start at about $20,000 and that doesn’t include installation or building a deck/sinking them into the ground (whichever you prefer). Also, because they are still relatively rare, it can be hard to find a local pool company with experience installing and servicing them.

Still, either lap pools or swim spas are viable options if you are looking to give up your pass at the local pool and start swimming for exercise at home.

TC Thorn writes numerous hot tub articles, which you can find at http://home.comcast.net/~hot_tub/hot-tub-articles.htm or you can find out more about swim spas at http://home.comcast.net/~hot_tub/swim-spa.htm . This article may be reprinted online or in print as long as these links are included.

In the following article, Kevin Koskella explains how to use interval training to train for distance swimming:

Training for a distance swimming event is very different from training for a run or cycling event. When training for a marathon, for example, you would start out with short runs, and gradually increase your mileage each week as you build up endurance. You may work on sprints to increase speed, but overall the goal is to run further or for a longer period of time to get ready for the event. When training for an open water swim or triathlon, you must do much more than just swim more laps each time you hop in the pool.

First of all, you have to understand that racing any distance over about 200 yards consists of using a combination of aerobic endurance and anaerobic endurance. Aerobic means �with oxygen.� During aerobic work the body is working at a level where demands for oxygen and fuel can be met by the body�s intake. Anaerobic means �without oxygen.� During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on stored reserves of fuel. Anaerobic training is generally attained at around 75% of maximum heart rate.

Interval training is used to describe the system of multiple repeat swims used in most swim training programs. An example is a set of 10 repeats of 100�s at 80% effort with 10-20 seconds rest between swims. The best way to improve aerobic endurance is through short rest periods. The most effective aerobic fitness training occurs when a swimmer begins the next repeat with their breathing and heart rate still considerably elevated from the previous swim. This condition causes physiological systems to remain overloaded for the entire set of repeats, including both the rest and work periods.

Example of a typical aerobic set:

10 x 100�s on 1:40 interval

This means swimming ten 100-yard swims within 1 minute, 40 seconds, including rest. If you finish the 100-yard swim in 1:20, you get 20 seconds rest. If you finish in 1:35, you get 5 seconds rest.

Anaerobic fitness is also an important part of your training, although it should not be emphasized often when preparing for an Olympic distance, Half Ironman, or Ironman-distance triathlon. Effective anaerobic fitness improvement is done in two ways. One is short sprints at race pace with short rest periods, which allow your body to become used to lactic acid buildup. The second is through speed work: short sprints with plenty of rest.

Examples of typical anaerobic training sets:

1) 20 x 25�s on :25
2) 20 x 25�s on 1:00

In set #1, you are training your body to finish a race strong, with lactic acid buildup. This type of set should not be done more than once per week. In set #2, you are building up your speed. For distance athletes, this is only needed about once every 2 weeks at the most.

Keep in mind that no training should be done at the expense of technique! There is never a point where you should cut drills completely out of your workout. If you are a true beginner, take a few lessons before you begin your training program. With the right instructor this can be one of the most valuable things you can do in training for a triathlon. If you need help finding a coach in your area, check out our directory at http://www.triswimcoach.com/findacoach.asp.

Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website http://www.TriSwimCoach.com, a resource for future or current triathletes needing help with the swim. 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 http://www.triswimcoach.com in downloadable form.

Gregory De Villiers wrote some swimming safety tips for open water swimming. I took notice of the article, because I train in a pool, so I do not have safety knowledge in open water.

Swimming in open water can make a pleasant change from the mind-numbing lengths of a swimming pool. Instead of the claustrophobic feeling of being enclosed in a swimming lane, you have a sense of freedom in the open water. Any large expanse of water will do, whether it is the ocean, a lake or a dam. Open water swimming is great fun if you’re training for a triathlon, iron-man competition or if you’re just wanting to stay in shape and improve your stamina. It is important not just to enjoy your swim, but also to swim safely! Here are a few tips for swimming in open water:

1. Don’t just take the plunge, especially if the water is cold. Your body has to adjust to the water temperature gradually. If the water is cold… below 65degrees Fahrenheit, you should wear a wet suit. A swim cap and earplugs help to keep your head warm. Ear plugs also guard against earache and infections. Ease yourself into the cold water and start with a session of around 15 minutes the first time. You can then gradually increase your time in the water with each swim.
2. Upon leaving the cold water after your swim, take your wet suit off, wrap yourself in a towel, have a warm drink and dress warmly. Your body temperature drops quicker in water and you need to get warm again.
3. For safety purposes, never swim alone. Always take a “swimming buddy” or join a swim club and swim together in a group. In the open water, potentially dangerous situations can arise. There are unknown elements such as currents, boats, seaweed and fog which you may have to negotiate. If you have a buddy or group, there is someone to help you if you get into difficulty.
4. On hot sunny days, especially if you have fair skin, apply waterproof sunscreen at least 20 minutes before your swim. Your skin can burn quite badly in the water if you don’t take the necessary precautions.
5. If you wear spectacles, consider prescription swimming goggles or daily disposable contact lenses with non-prescription goggles over them . In the open water, it is important to see where you’re going and to look out for any boats.
6. Swimming goggles come in various tints. Use blue lenses for cloudy days and dark lenses for bright, sunny days.
7. Beware of fog. It’s easy to lose sight of the shore and get lost in dense fog.
8. If a lightning storm is brewing, don’t swim. This is one electrifying experience you want to avoid!
9. Chaffing can be a problem, especially in salt water. Rub petroleum jelly over areas of friction if you are prone to chaffing.
10. Be careful of becoming entangled in seaweed when swimming in the ocean.Try not to kick when in seaweed as it tends to wrap around your legs. Alsotry to stay high in the water.

By following these practical tips, you can ensure that your open water swim is both an enjoyable and safe experience. Swimming is a great way to keep in shape. Get into the water and have some fun! Just remember the old adage “if in doubt, get out.” (More great swimming and diving tips can be found at: www.swimmingsafety-tips.com)

Ben Greenfield writes 5 open water swim tips for triathletes:

1. Try your race goggles in open water swims *before* the actual race. The visibility that you experience in the pool will be noticeably diminished in the open water. It doesn’t make sense at all for something as simple as goggles to severely affect your swim, so esnure that you’re confident with your current specs. If they leak, fog, or offer poor sighting in the open water, get a new pair. A company called Aquasphere makes a great swim mask with good face hugging capabilities and awesome visibility.

2. Swim with high elbows. The choppy open water will take your smooth swim stroke that you’ve practiced in the pool and completely swallow up your recovery and entry unless you get the arm sufficiently above the water. Practice a high elbow recovery by “zipping” an imaginary zipper up the side of your body with each stroke.

3. Sight off landmarks, not buoys. With the splashing, extra bodies, and overall commotion, buoys can become very tough to see in some open water swims. Attempt to focus on larger, more visible objects, like stationary boats, bridges or houses on the shore. Try to line these up as close as possible to your swim course, and you’ll have a much easier time staying on target.

4. Swim on the perimeters. In a large triathlon with many participants in each wave, you’ll experience less frustration and be able to maintain a steadier pace if you stay to the outside or inside of the group. While drafting may not be as readily available, you’ll waste much less energy changing your pace to match the group. Just beware - in you swim on the inside of the group, there will be quite a bit of position jockeying as you approach the turn buoy, so be ready to fight off other swimmers.

5. Practice swimming with groups. Many of us get used to a relaxing, solo swim in the pool or open water, then completely panic when a hundred other bodies are thrown in the water along with us. Swim at the local beach during busy times, swim at your pool during “family” swim time, join an outdoor or indoor master’s swim group, and get used to not having the water to yourself. This will help you experience more choppiness in the water, assist you with unexpected changes of pace, and train you, both mentally and physically, to adapt to the movements of other bodies in the water while staying relaxed.

Pacific Elite Fitness, at www.pacificfit.net, now offers swim stroke video analysis. Contact elite@pacificfit.net for instruction on how to shoot your video and send it in for professional video analysis. For local Spokane, Couer d’ Alene, or Post Falls athletes, underwater filming is also available. Call Ben at 208-883-7705 for more information.

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal for personal training, triathlete coaching, and free fitness and multi-sport advice. He resides in Liberty Lake, WA, where he works as director of sports performance for Champion Sports Medicine, a training and testing lab for athletes. Ben graduated from University of Idaho with bachelor�s and master�s degrees in sports science and exercise physiology, and is certified as a personal trainer and coach by the National Strength & Conditioning Association. Ben also offers individualized personal training, multi-sport coaching, training program design for athletes, lifestyle wellness and diet advising, and corporate consulting for workplace fitness programs. To learn more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net.

Kevin Koskella gives 10 steps to improving your triathlon swim:

As technical as the sport of swimming can be, it is tough to narrow down the answer to the often-asked question, �what should I concentrate on?� So, I came up with a �top ten� list of steps to improving your swim for a triathlon. These aren�t necessarily in any order, but should go a long way in helping you achieve your goals, whether you are a beginner or trying to go pro.

1. Hand Entry. Slice your hand into the water right about at your goggle line, and drive it forward. Many swimmers attempt to get as much �air time� as possible by reaching the hand out before entering into the water, but it is actually more efficient to go through the water with your hand as you rotate from one side to the other.

2. Head Position. Keep looking straight down when swimming freestyle. It�s important to keep your head down with only a small part of the back of your head out of the water. Also, as you rotate through the water, try not to move your head with the rest of your body rotation.

3. Pull. In freestyle, your hands should pull all the way back past your hips. The last part of the stroke before recovery (arms coming out of the water) should be an acceleration behind you, and not up out of the water.

4. Kick. Try minimizing your kick as you train for swimming. Most people will kick extra hard to make up for lack of balance in the water. Minimizing your kick will allow you to improve your balance, as well as conserve energy.

5. Training Intensity. The best way to measure your training intensity is to count your heart rate immediately after each swim. You can estimate your heart rate by counting your pulse rate for six seconds immediately after each swim. Add a zero to this count, and you will have your approximate exercise heart rate per minute.

6. Master�s Swimming. Move to a slower lane to work on stroke improvement. If you belong to a masters team, don�t feel that you always need to keep up with your lanemates at every workout. Masters teams typically have many people with many different swimming goals. It�s important to do your own thing! Remember that technique comes before all else and if this means swallowing a little pride to make improvements, just think of how much faster you will be for this in the long run.

7. Habit: Keep your arm from crossing over. One of the most common bad habits I see in swimmers is the arm crossing over to the opposite side on the pull. Breathing on your left side results in your right arm crossing over, breathing on your left side results in your right arm crossing. Often times this happens when one goes to breath, but sometimes it’s caused just from over-rotating. To avoid this, make sure your head isn’t moving with the rest of your body, and try to pull more in a straight line (still bending the elbow) and ending the pull on the same side you started (i.e. right hand slices into the water, pulls back and hand ends up near right hip).

8. Keep the Feel. If swimming is your toughest sport, it is important to “keep the feel” for the water, and get in the water at least every other day (no, showers and baths don’t count!) This way, your body maintains its kinesthetic awareness of being balanced in water.

9. Work Those Lungs. Mix in some hypoxic training sets into your workouts. For example, do a set of 4×100’s breathing every 3-5-7-9 strokes by 25, with 15 seconds rest in between each 100. Your lungs will thank you for it towards the end of the swim part of your race!

10. Work Your Weakness. In the sport of triathlon, most coaches agree that you should spend the most time working on your weakest of the three sports. For many of you this will be swimming! Within swimming, the same concept applies. Spend the most time working on the weakest part of your stroke. If balancing on your side is an issue, do some kicking drills on your side. If moving your head is a problem, focus on head position most of the time. Whatever it is, you will gain the most by spending your pool time improving on that weakness.

About the Author: Kevin Koskella coaches masters and triathlete swimmers in San Diego, CA. He 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.