Swimming is typically the first event in a triathlon, setting the pace for the cycling and running events that follow. The key to improving overall swim performance is improving technique. Just like in golf, it is the movement of the stroke that is essential for generating maximum power, not the amount of force you exert. However, once you have the technique down, training for speed and endurance also becomes important.
Technique Workouts
This workout trains specific parts of the body to perform specific movements. Unlike endurance and speed workout drills, which require the use of standard swimming forms, technique drills often break these forms down into their individual mechanical components. For example, the catch-up drill isolates the movement of each arm during a standard freestyle stroke. Performing the drill requires that a swimmer keep one arm extended in front of his body at all times, while he reaches forward with the other arm to pull the body forward. To improve hand positioning, a swimmer can perform the fingertip drag. This requires that he swim using a regular freestyle stroke; only he must drag his fingertips across the surface of the water each time he reaches an arm forward.
Speed Workouts
While a triathlon swim typically covers a long distance, making endurance a crucial factor, speed also has its benefits. Triathletes may need to use bursts of speed to separate themselves from packs of competitors or to pass competitors that are slowing them down. One of the most basic drills for a speed workout is the sprint, wherein you swim with 100 percent intensity over a short distance, such as one lap or two. During a workout, you would take a short breaks between each sprint to allow your heart rate to return to its resting level.
Endurance Workouts
The goal of this workout is to keep the heart pumping at a constant, elevated rate, while exerting a moderate amount of energy. While there are several strategies for organizing an endurance workout, three of the most common include pyramids, ladders and combos. With a pyramid, you begin with a "short-distance" swim, such as 200m, peak at a long-distance swim, such as 400m, and then finish with another shorter-distance swim. Of course, there can be more than three levels to the pyramid. With a ladder, the distances steadily increase or decrease, but, unlike with a pyramid, there is no going down the other side. For example, a ladder workout could require a 100m swim, then a 200m and then a 300m swim. A combo workout adds a multiplying factor to a ladder, requiring that you swim at particular distances more than once. For example, a combo could require that you complete one 300m swim, two 200m swims and three 100m swims.
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