This article outlines some tips on how to get better at swimming, focusing specifically on the leg of a triathlon.
If you are a triathlete who didn’t have the chance to come from a swimming background or struggle to get better at it, this article will give some tips on how to break your plateau in that discipline of triathlon.
Point 1. Technique
First and foremost, the most important takeaway is that technique matters more in swimming than in the other two disciplines namely cycling and running. This comes primarily from the fact that you have a higher degree of freedom while swimming so there are more parameters to take into account than just putting the power on the bike or sustaining a pace in running.
Experiences showed that even though swimmers might not have the same aerobic capacity as athletes from other sports, they efficiently transform energy into velocity in the water. For example, an elite swimmer can sustain a 1 ’10/100m pace without exerting the same effort that a triathlete will have to deploy to sustain the same pace.
Point 2 Drag Efficiency
It’s safe to say that you can brute force your way into performance to some extent in the other 2 other disciplines of triathlon but it will be less likely that this method will work for the swimming part. In fact, drag is far more important in the water than just a small difference in form can dramatically impact the efficiency.
To increase efficiency while in the water, one of the main things to consider is to be mindful of what you are doing in the water.
To get better at swimming, try to experiment with different visualization techniques on how you imagine your body behaves given some mind image you are picturing yourself into. Historically, there are some analogies that coaches give to the swimmers to picture themself in. Like the analogy of pulling and throwing a barrel under the water.
Apart from tips like that that you can get from YouTube videos or online articles, there is no substitute for having a good swimming coach who will guide you on how to correct your techniques. Having an external observer who provides proper feedback is invaluable to fostering progress.
Point 3 Technology
With the progress of technology, some tools can help to correct your techniques. For example, you can film yourself underwater using a GoPro with Protective Housing.
There is also the form of goggles which are augmented reality goggles that can give you real-time feedback on your pace, heart rate, number of laps, etc.
For the training regimen, I would advise to have at least 2 swim sessions per week to start seeing some progress. One session can be more technique-focused and another one threshold and speed-focused.
Example sessions could be:
- Recovery technique swim
- 200m warm-up
- 8 x 50m drills
- 4 x 400m without equipment
- 8 x 50m fast with fins
- 200m cool down
2. Speed-focused swim session
- 200m choice
- 8 x 50m drills
- 20 x 50m at threshold
- 200m cool down
Optionally, you can do one session in an open-water setting to practice sighting and acquire specific skills required for open-water swimming.
I hope this article gave you some pointers on how to get better at swimming, especially on your swim leg in triathlon training. I can’t stress enough on the importance of techniques here. Consistency is also essential for staying connected with the water and developing a strong feel for it.
I am Marius, a Triathlon fan and 2-time Ironman finisher. Ready to help you get from the couch to the start line. If you would like to know more about my journey as a triathlete or perhaps want more personalized tips for your training, you can reach me via social media or contact the website to request more info.
https://www.facebook.com/marius.rabenarivo
If you are new to triathlon, be sure to have a look at this link, to understand what is the best triathlon distance for you to get started. Alternatively, check out my recent post on How to start running.
