Swim Training

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Triathlon Swimming  – Stroke, Stroke, Stroke

While training for a triathlon, your swim training must be done with a few key points in mind.

Learn To Relax In Your Swim

The swim of a triathlon is normally done in an open water area and in a crowd. You will be bumped, splashed, sometimes even pushed under water. If you panic when water is triathlon ironman Training,  Training ironman triathlon, triathlon workout training schedule, triathlon 2011 training, triathlon training and triathlon workout, swim to win, training triathlon, triathlon training, in training triathlon, triathlon shops, training for a run, triathlon clothing, triathlon clothes, triathlon and training, training for triathlon, swimming workout, training for the triathlon, tri gear, tri suit, swim training, swimming workouts, triathlon swim workout, training for a triathlon, swimming training, triathlon training for, how to swim videos, workouts for swimming, training for swimming, triathlons training, training triathlons, training swimming, training for triathlons, triathlete training, training to swim, triathlon swim trainer, triathlon swimming technique, triathlon swim training for women, training program triathlon, ironman training, beginner triathlon training program, triathlon training program, tri training, iron man triathlon training program, triathlon training for beginners, training for a ironman, training program for triathlon, triathlon training schedule, training for ironman, triathlon training calendar, training for the ironmansplashed in your face, or if you have reservations about being in open water, you will have a problem with your triathlon swim. As you begin to train for your swim, you must focus on relaxing while you are in the water. I suggest that you begin your training in the pool. Completely submerge yourself, stay under water, and open your eyes while under the water. Come up for air and immediately go back under the water. While underwater, if you begin to panic, think of a place that is soothing and pleasant. And remember to always relax.

You can start by swimming under water for a distance. Although you won’t be swimming underwater in your competition, this step will help in decreasing your anxiety level. Start against the wall, push off and swim as far as you can without coming up for air, with your eyes open. Come up for air and repeat this to become more comfortable in the water.

Another triathlon swim training step is to go under the water and lay on the bottom of the pool on your back and look toward the water’s surface. This might be an even more difficult than the first two training steps, especially if you are new to swimming or have difficulty being under water.

The more you repeat these steps, the more comfortable you will be in your triathlon training and on race day.

Body Position is Crucial

Proper body position in the water will increase your endurance and better your chance for having a good swim. While in the water, push off the wall, and stay on the surface of the water this time, stretch out and just kick. While face down in the water, blow bubbles; when you need to take a breath, turn your whole body and inhale. Then return to your face down position blowing bubbles.The lesson to learn is to exhale while you are face down in the water, and inhale as your body turns. Although this seems logical, many swimmers tend to hold their breath when they are face down in the water, and try to exhale and inhale in the same motion. In doing so, they lift their head too far out of the water, they exhale, and gasp for new air. This cycle give your negative airflow and will decrease your comfort level, relaxation and throw your off your good swim stroke technique.

“Having good body position in the water is crucial to a good swim for your triathlon.” it is CRUCIAL TO BEING MORE EFFICIENT…efficiency is KEY! The optimal body position is to have your body level or on a slight incline slightly downward at the front. To achieve this position, you must keep your hips high in the water and stretch out with your head down. Your head should be even with the water, cutting through the surface at the crown of your head. Your body must be straight, your head aligned with your spine and shoulders. Remember to relax while you are in your swim position. Keeping your body too rigid will cause fatigue and interrupt your swim stroke.

Hand position is another crucial step in body position. To establish the best hand position, put your arm straight out, slightly bend your elbow enough to bring your hands back about 4 inches. Your palm should be flat and fingers pointed downward. As your hand enters the water, pull your arm back with fingers pointed down and they should just barely brush triathlon ironman Training,  Training ironman triathlon, triathlon workout training schedule, triathlon 2011 training, triathlon training and triathlon workout, swim to win, training triathlon, triathlon training, in training triathlon, triathlon shops, training for a run, triathlon clothing, triathlon clothes, triathlon and training, training for triathlon, swimming workout, training for the triathlon, tri gear, tri suit, swim training, swimming workouts, triathlon swim workout, training for a triathlon, swimming training, triathlon training for, how to swim videos, workouts for swimming, training for swimming, triathlons training, training triathlons, training swimming, training for triathlons, triathlete training, training to swim, triathlon swim trainer, triathlon swimming technique, triathlon swim training for women, training program triathlon, ironman training, beginner triathlon training program, triathlon training program, tri training, iron man triathlon training program, triathlon training for beginners, training for a ironman, training program for triathlon, triathlon training schedule, training for ironman, triathlon training calendar, training for the ironmanyour thigh. By following this stride, keeping your body straight and high in the water will improve your speed.

The final point for this month’s advice is perhaps the most important. No matter what you do while training, and this is true for the biking and running portions as well as the swimming portions, you will always have an easier time doing it if you maintain a positive attitude. I always tell my swimmers that it comes down to, “Mind over matter.”  This doesn’t mean just relaxation; it means that you have to be careful not to talk yourself out of anything. Once you start to think that you can’t do something, it will become that much harder to do. But if you keep focused and stay positive, you will be able to continue working hard even when you are tired, nervous, sore, etc.

Keeping Track of Stroke Count

The one similarity of successful swimmers is stroke count.The training methods from the 1930s are still effective today. The key point in these methods is making stroke counting a habit. So you may be asking yourself “what is the right count?” There is no single stroke count that is right for everyone. A 5’4″ woman will take more swim strokes to travel the same distance as a 6’2″ male. Your stroke count should be a range (my personal stroke count is between 15-17 in a 25M pool), and it should improve over time.triathlon ironman Training,  Training ironman triathlon, triathlon workout training schedule, triathlon 2011 training, triathlon training and triathlon workout, swim to win, training triathlon, triathlon training, in training triathlon, triathlon shops, training for a run, triathlon clothing, triathlon clothes, triathlon and training, training for triathlon, swimming workout, training for the triathlon, tri gear, tri suit, swim training, swimming workouts, triathlon swim workout, training for a triathlon, swimming training, triathlon training for, how to swim videos, workouts for swimming, training for swimming, triathlons training, training triathlons, training swimming, training for triathlons, triathlete training, training to swim, triathlon swim trainer, triathlon swimming technique, triathlon swim training for women, training program triathlon, ironman training, beginner triathlon training program, triathlon training program, tri training, iron man triathlon training program, triathlon training for beginners, training for a ironman, training program for triathlon, triathlon training schedule, training for ironman, triathlon training calendar, training for the ironman

Counting swim strokes is a good start in your training, but it’s not a sure path to the winners circle.  Stroke count reports real time efficiency, but will only increase your effectiveness up to a point. The biggest gains in efficiency while swimming are found in reducing drag and turbulence. Improving your balance, creating a  longer body line and  sleeker profile and more-fluid strokes from running swim drills will stimulate muscle memory and increase your efficiency while swimming.

Swimming and Triathlon Training

Improving your swim technique and stroke count are very important elements in your swim training because water is thicker than air, and increasing your swim technique efficiency has a big payoff. Remember that the pay-off is not always a faster time, but if you can complete the same swim while expending less energy in your swimming effort, you retain more energy for the bike and run portions of the race.

Ask yourself how important it is to win the swimming portion of a triathlon compared to how you will perform overall. The longer the race, the less likely it is that the winner of the swim is the winner of the triathlon. But if it takes all you’ve got just to get through the swim, you are going to face a big challenge completing the bike and run.

The following triathlon swim training plan is recommended for Olympic distance or longer triathletes (legs of 1500 meters or longer) Of course, the plan will work for shorter triathlons as well.

If you are serious about your training, the triathlete should be willing to:

  • Train for the swim at least three times a weektriathlon ironman Training,  Training ironman triathlon, triathlon workout training schedule, triathlon 2011 training, triathlon training and triathlon workout, swim to win, training triathlon, triathlon training, in training triathlon, triathlon shops, training for a run, triathlon clothing, triathlon clothes, triathlon and training, training for triathlon, swimming workout, training for the triathlon, tri gear, tri suit, swim training, swimming workouts, triathlon swim workout, training for a triathlon, swimming training, triathlon training for, how to swim videos, workouts for swimming, training for swimming, triathlons training, training triathlons, training swimming, training for triathlons, triathlete training, training to swim, triathlon swim trainer, triathlon swimming technique, triathlon swim training for women, training program triathlon, ironman training, beginner triathlon training program, triathlon training program, tri training, iron man triathlon training program, triathlon training for beginners, training for a ironman, training program for triathlon, triathlon training schedule, training for ironman, triathlon training calendar, training for the ironman
  • Commit to at least 45 to 60 minutes of swimming each session
  • Commit to a set of 10 x 100 meters on an interval of at least 3:00

Workouts are done in 4 week blocks, then repeated with minor modifications if needed. I recommend separating each swim workout by at least one day (swim every other day or every third day). As your training progresses, you might want to swim with a Masters team and get an evaluation by a swim coach. This will help you get input on your swim training progress from other swimmers and professionals.

As you get closer to your event, it is best to begin to focus your training in an open water environment. This will help you adjust to currents, waves and improve your navigation skills. Remember that you will also have hundreds if not thousands of other swimmers the day of your event, so if you can participate in a group swim, it will familiarize yourself even more with the open water swim of a triathlon event.

Triathlon Swimming Example Workout

This program is a generalized program that may need to be modified depending on your current physical condition, race venue, season of the year, location of race, or any other variable that may effect your triathlon training.

We recommend that you start this program at least 14-16 weeks prior to your event, and repeat it at minimum three times (12 weeks). The last four weeks prior to your event are outlined separately due to the intensity and specialized training efforts.

Week 1

Workout 1 – Interval Swim

Swim 10 x 100 meter legs and repeat with only a 10-seconds rest between each one. To calculate your time, take your final time, subtract the rest time :90 seconds, and divide the result by 10 to get your average time per 100 meters. The key is to go as fast as you can yet hold a steady pace for all 10 legs. It is natural to start too fast and slow down as you progress. After a few weeks, you will learn how to keep a steady pace over the 10 legs.

Workout 2 – Long Swim

  • Olympic Distance Triathletes – complete a 10:00 straight swimtriathlon ironman Training,  Training ironman triathlon, triathlon workout training schedule, triathlon 2011 training, triathlon training and triathlon workout, swim to win, training triathlon, triathlon training, in training triathlon, triathlon shops, training for a run, triathlon clothing, triathlon clothes, triathlon and training, training for triathlon, swimming workout, training for the triathlon, tri gear, tri suit, swim training, swimming workouts, triathlon swim workout, training for a triathlon, swimming training, triathlon training for, how to swim videos, workouts for swimming, training for swimming, triathlons training, training triathlons, training swimming, training for triathlons, triathlete training, training to swim, triathlon swim trainer, triathlon swimming technique, triathlon swim training for women, training program triathlon, ironman training, beginner triathlon training program, triathlon training program, tri training, iron man triathlon training program, triathlon training for beginners, training for a ironman, training program for triathlon, triathlon training schedule, training for ironman, triathlon training calendar, training for the ironman
  • 1/2 Ironman Distance Triathletes – complete a 15:00 straight swim
  • Ironman Distance Triathletes – complete a 20:00 straight swim

The purpose here is to start out with an easy stroke and gradually increase your speed every 5 to 10 minutes.

Workout 3 – Technique & Power Swim

This workout will focus on your technique and power stroke. You will swim 12 x 50 meter swims at maximum speed and power with a minute rest between. Alternate each 50 meter swim with one at maximum effort and one at a steady pace using the least amount of strokes for the leg. On the steady pace legs, exaggerate your kick and get the most out of each arm pull. As your training progresses, your goal will be to decrease the number of strokes you take during the maximum effort legs.

Week 2 

Workout 1 – Interval Swim

  • Olympic Distance Triathletes – complete 4 x (150 + 2 x 50)
  • 1/2 Ironman Distance Triathletes – complete 4 x (250 + 2 x 50)
  • Ironman Distance Triathletes – complete 4 x (400 + 2 x 100)

It is important that you calculate your average time per leg from week one. You will use it in the interval training of week 2.

Here is how it works. You take your average time per leg from week 1 and round up to the nearest minute. For example, if your average time was 2:40 from week one, you will add :20 seconds to make your time 3:00 minutes. You will swim the first part of the workout in that time. Olympic Distance Triathletes would swim four 150 meter legs, 2 minutes each leg. The same goes for the other athlete categories. Once you complete this portion of the workout, you will then swim the last two legs with a minute rest between each leg. The time to complete each of the additional legs is only 1 minute.

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 15-minute straight swim
  • 1/2 Ironman Distance Triathlete – 20-minute straight swim
  • Ironman Distance Triathlete – 30-minute straight swim

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  • All Distances – 12 x 50 max/min on 1:00 rest

In this workout, you will swim 12 legs each 50 meters in length with a 1:00 minute rest between.

Week 3

Workout 1 – Interval Swim

  • Olympic Distance Triathlete – 4x(100-3×50)
  • 1/2 Ironman Distance Triathlete – 4x(200-3×50)
  • Ironman Distance Triathlete – 4x(300-3×100)

Much like the week 2 workout, but the number of legs increases. Using the same average leg time and rounding up to the nearest minute. Once you complete this portion of the workout, you will then swim the last two legs with a minute rest between each leg. The time to complete each of the additional legs is only 1 minute.

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 20-minute straight swim
  • 1/2 Ironman Distance Triathlete – 30-minute straight swim
  • Ironman Distance Triathlete – 40-minute straight swim

Workout 3 – Technique & Power Swimtriathlon ironman Training,  Training ironman triathlon, triathlon workout training schedule, triathlon 2011 training, triathlon training and triathlon workout, swim to win, training triathlon, triathlon training, in training triathlon, triathlon shops, training for a run, triathlon clothing, triathlon clothes, triathlon and training, training for triathlon, swimming workout, training for the triathlon, tri gear, tri suit, swim training, swimming workouts, triathlon swim workout, training for a triathlon, swimming training, triathlon training for, how to swim videos, workouts for swimming, training for swimming, triathlons training, training triathlons, training swimming, training for triathlons, triathlete training, training to swim, triathlon swim trainer, triathlon swimming technique, triathlon swim training for women, training program triathlon, ironman training, beginner triathlon training program, triathlon training program, tri training, iron man triathlon training program, triathlon training for beginners, training for a ironman, training program for triathlon, triathlon training schedule, training for ironman, triathlon training calendar, training for the ironman

  • All distances – 12 x 50 max/min on 1:00 rest

In this workout, you will swim 12 legs each 50 meters in length with a 1:00 minute rest between.

Week 4

Workout 1 – Interval Swim

  • Olympic Distance Triathlete – 4x(4×50)
  • 1/2 Ironman Distance Triathlete – 4x(150 + 4×50)
  • Ironman Distance Triathlete – 4x(200 + 4×100)

Much like the week 3 workout, but the number of legs increases. Using the same average leg time and rounding up to the nearest minute. Once you complete this portion of the workout, you will then swim the last two legs with a minute rest between each leg. The time to complete each of the additional legs is only 1 minute.

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 25-minute straight swim
  • 1/2 Ironman Distance Triathlete – 40-minute straight swim
  • Ironman Distance Triathlete – 50-minute straight swim

Workout 3 – Technique & Power Swim

  • All Distances – 12 x 50 max/min on 1:00 rest

In this workout, you will swim 12 legs each 50 meters in length with a 1:00 minute rest between.

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Your first 4-weeks of workouts you should see a dramatic increase in your endurance, increased energy efficiency, and improved leg times. The last weeks before your event, decrease the number of intervals by 1 each week, the long swims by 25% from the longest duration, and keep the min/max just as it is up one week before before the event. The final week perform a long swim and two min/max sets (once with the full 12 repeats, once with only 6 repeats).

Remember, all workouts should include:

  • 5-10 minutes of easy swimming and kicking to warm-up
  • 5-10 minutes of technique work
  • 5-10 minutes of easy swimming (and more technique work) to cool-down

Week -3

Workout 1 – Test Swim

  • All Distances – 10 x 100 on :10 seconds rest

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 10-minute straight swim
  • 1/2 Ironman Distance Triathlete – 20-minute straight swim
  • Ironman Distance Triathlete – 30-minute straight swim

Workout 3 – Technique & Power Swim

  • All Distances – 12 x 50 max/min on 1:00 rest

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Workout 1 – Interval Swim

  • Olympic Distance Triathlete – 3x(4×50)
  • 1/2 Ironman Distance Triathlete – 3x(150 + 4×50)
  • Ironman Distance Triathlete – 3x(200 + 4×100)

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 30-minute straight swim
  • 1/2 Ironman Distance Triathlete – 45-minute straight swim
  • Ironman Distance Triathlete – 60-minute straight swim

Workout 3 – Technique & Power Swim

  • All Distances – 12 x 50 max/min on 1:00 rest

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Workout 1 – Interval Swim

  • Olympic Distance Triathlete – 2x(4×50)
  • 1/2 Ironman Distance Triathlete – 2x(150 + 4×50)
  • Ironman Distance Triathlete – 2x(200 + 4×100)

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 15-minute straight swim
  • 1/2 Ironman Distance Triathlete – 20-minute straight swim
  • Ironman Distance Triathlete – 45-minute straight swim

Workout 3 – Technique & Power Swim

  • All Distances – 12 x 50 max/min on 1:00 rest

Race Week

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  • All Distances – 12 x 50 max/min on 1:00 rest

Workout 2 – Long Swim

  • Olympic Distance Triathlete – 10-minute straight swim
  • 1/2 Ironman Distance Triathlete – 15-minute straight swim
  • Ironman Distance Triathlete – 20-minute straight swim

Workout 3 – Technique & Power Swim

  • All Distances – 6 x 50 max/min on 1:00 rest

You are ready! A good swim training regime for your triathlon swimming event will make for a great bike leg and run.

We wish you the best of luck, keep up your pace, and remember to steadily improve your technique swimming work every workout. You can always add sets if you see the need for improvement. These workouts should be enough to get you through a triathlon swim with energy to spare.

 

 

 

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