If triathletes were asked which leg worried them the most, it would likely be the swim. Most triathlons begin their swim leg in open water, such as an ocean or lake. Remote as the possibility is, an accidental run in with a creature from the deep scares most swimmers. In addition, physical contact between swimmers, similar that in wrestling or football, is certain to take place. Therefore, having confidence in your swimming ability is vital.
Breathing
According to an article on Amateur Endurance's website, breathing is often the first concern athletes have with triathlon swims. Breathing and balance in the water create havoc with swimmers of all abilities, especially those new to swimming, triathlons, or both. The simple solution suggested is not just turning your head to the side when going to get air, but rather rotating your entire body, maintaining alignment from the top of the head down through your spine.
Streamline While Breathing
Inexperienced swimmers maintain balance fine while their head is looking down at the pool's bottom. They lose balance and proper streamline positioning when rotating their head for air while taking a breath. According to Trifuel, a triathlon-geared website, imagine sipping a spot of tea -- air -- from just the skyward corner of your mouth. In addition, focus on keeping one lens of your goggles below the water line as you breathe.
Sighting
A difficult skill for triathlon swimmers to master is sighting in open water. Swimmers use sighting skills to swim a relatively straight line despite waves, current, and winds wanting to push them off course, adding distance to the swim and time to the race. Sara McLarty, a professional triathlete suggests lifting your head just above the water level while keeping your head in alignment with your spine. Take a quick look for your target, usually the turn buoy, rotate your head to breath, and drop it back into the water. Sight your target every six to 10 strokes depending on the calmness of the water.
Pool Training
Although most triathlon swims take place in open water, training generally takes place in a pool. Gerry Rodriguez, an accomplished open-water competitor, as well as a coach suggests the following workout to recreate the endurance required for open-water triathlon racing. These workouts appeared in Swimmer magazine. The mile training set consists of 11 150-yard sets with a short rest between each. Swim sets one, two, six, 10, and 11 at maximum pace. Swim sets three and seven at 70 percent of maximum effort. Swim the other sets between 80 to 85 percent maximum effort.
References
- Amateur Endurance: Swim Training: Triathlon Training: Introduction To Triathlon Swim Training
- Trifuel:Training: Swim: Weird Words That Will Make You Swim Faster
- Triathlete-Europe Competitor: Efficient Techniques For Open Water Sighting
- U.S. Masters Swimming: Articles: Pool Open Water Training: 8x400
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