Do you want to start doing triathlons, but don’t think you can get over the swim? Need help with your training or technique? We have individualized swim programs that can help the first time triathlete to the veteran marathon swimmer.
Remote Swim Coaching Program – This program includes detailed, customized workouts based on your stated goals, personalized feedback, unlimited email support, one(1) remote filming session with critique and recommendation of appropriate drills per month and detailed instruction of all the ins and outs of open water swimming.
Swim Stroke Video Analysis - A video analysis of your stroke technique from above and below the water. The analysis will include a detailed explanation of what you are doing correctly and where you should focus on improving. A list of drills and how to do the drills properly will be included with video analysis. This personalized instruction will include a conference call to review the video frame by frame as well as a mark-up of the video with analysis software.
Cost: $65 per analysis
Cheaters at IMTX I was one of the swim spotters at IMTX and found this shaved down pull buoy underneath the bridge in the canal near the finish. I’m amazed at the things some age groupers will do to get better in the water. And I’m amazed in not a good way. I can’t stand cheaters.
I recently saw a post about the top 20 rules for faster triathlon swimming. Listed below are the top tips I’ve developed working with triathletes and open water swimmers.
1. Work with an experienced swim coach. If you want to get better as a swimmer, swim with the swimmers. Find a masters team that trains for distance swimming. Swimming alone is the worst thing you can do. Swimming is the most technically driven of the three discplines in a triathlon, get with someone that knows what they are doing. Also, there is a large difference between pool swimming technique and open water swimming technique. An experienced coach will be able to guide you through the two.
2. Conditioning and technique are both important. This is a chicken and an egg scenario. You can’t get better technique without better conditioning and you can’t get better conditioning without better technique. The best tip here is swim a lot in a structured program with a coach that can help you with your technique while you are swimming a lot. And as your technique gets better, you are less likely to develop overuse injuries typically associated with poor technique.
3. Drills work. Contrary to popular belief, drills done properly with a coach can dramatically impact your technique/efficiency in the water and help prevent injuries. For most triathletes and swimmers, these drills will at a minimum include sculling drill, zipper drill/finger tip drag/wrist drag and rooster tail drill. Always use fins with drills.
4. Swim 5-6 days a week. I know that most of you are saying you can only fit in 2-3 days a week with your training schedule, but getting in 500-1000 yards on the non-workout days will show big payoffs. Swimming fast is about getting a great “feel” for the water and this only happens when you are consistently in the water day after day.
5. If you want to swim faster, swim faster. Speed builds efficiency and helps improve technique. When you are in a workout and your faster team mate is next to you and you want to beat them, you will find natural efficiencies by getting pushed to go faster. Swimming is not distance running and the workouts to get better aren’t the same.
6. Kick a lot. Kick sets should comprise 15-25% of a workout. Kick fitness matters. Kicking consumes 4x the amount of oxygen as swimming, if you want to impact your aerobic/anaerobic system in the water there is no better way to do it than kicking. It will also help with body position, stabilizing your stroke and increase your “feel” for the water. The best distance programs in the US kick a lot. Runners don’t run without moving their arms, swimmers don’t swim without moving their feet.
7. Don’t cross over. This is the most common technique flaw that I see with triathletes and beginning swimmers. It impacts the stroke in a variety of ways and none of them are good. Hands should always enter shoulder width apart and on the pull hands shouldn’t cross your mid-line. An experienced coach is invaluable for telling you when this happens. See drills from tip #3.
8. Weights. Get in the weight room and do swim specific exercises that target the chest, shoulders, back, lats, triceps and core. Stretch cords can also be an excellent supplement to overall swim fitness.
9. Do more open water swims. See tip#1. You want to get better at open water swim portion of the triathlon, swim in more open water swims. Nothing beats experienced.
10. Don’t swim alone. See most of the tips above. The worst thing you can to do to train for swimming is to swim alone. You’ll be slower, practicing going slower and practicing poor technique.
11. Learn another stroke. Preferably backstroke. This will increase your overall swimming fitness, help your body position in the water and use opposing muscles to the ones that you use for freestyle which will help prevent injury.
Any questions, please let me know and I’ll see you at the pool.