The swim often presents the biggest challenge for new and experienced triathletes. Swimming is by far the most technical of the three sports that comprise triathlon. Athlete must contend with each if they hope to cross the finish line successfully. Dedicated training in the pool focused on proper techniques can help athletes instinctively keep their minds thinking clearly and stoke effective as hundreds of fellow competitors flail about around them, churning the water like the inside of a washing machine.
Swim Training Frequency
Triathlon training programs generally schedule two to three swim sessions per week, depending on the event distance, available training time and previous swim experience. Strong swimmers may elect to forgo training time in the pool for added training time focused on the cycling and running legs of the triathlon. Training in the ocean or lake where you will race is equally important.
Swim Training Distance
The distances you will swim in practice depend largely on the race distance of your triathlon. Straight swims covering your race distance or greater are used sparingly, performed mainly to build your confidence. Preferred are training techniques focused more on building technique, speed, and endurance through the use of interval training --- shorter swims of various distance and speeds with short rest breaks in between. Intervals range from short, all out sprints of 25 to 100 yards to intermediate and endurance building sets comprised of 200 to 800 yards.
Structuring Swim Workout
The first set of any swim workout is the warmup set --- usually consisting of 400 to 500 continuous yards swam at a moderate pace, designed to get your mind and body prepared for the more intense swimming to come. Drill sets are included to focus on addressing technical aspects, such as proper body position or balance in the water. Although swam at a harder pace than the warm up, benefits from the drill set are realized before you become fatigued. The main set focuses on developing speed and endurance. The majority of the entire workouts distance lay in the main set. The cool down set allows your heart rate to return to normal, prevents injury, and flushes lactate acid from your system.
Essential Swim Skills
Success during the swim leg of a triathlon hinges not on how many laps you can swim without stopping at the wall, or days per week, you spent training at the pool. Rather, swim success depends on swimming efficiently with proper balance, body length, and rotation, with an effective flutter kick. These skill areas can be improved swimming with a local swim or triathlon club or hiring a swimming coach.
References
- Amateur Endurance; Swimming: Swim Training: Swim Program For Beginner Triathletes: How Often Should I Swim?; Paul Jesse, et al;
- Women's Health; Fitness: Triathlon Training Program: Olympic Distance: The First Step: Swimming, Troy Jacobson; August 2008
- Trifuel; Training: Swim: How To Structure Your Own Swim Workout; Alan Kipping-Ruane, January 2011
- Ontri; Swimming Tips: Elements of Good Swimming; Katherine Schwab
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