Ten tips to improve triathlon swimming
Triathlon swimming can be one of the most challenging parts of a race, especially for beginners. It requires not only physical strength and endurance but also proper technique and mental focus. However, with the right approach and training, anyone can improve their triathlon swimming and become a more confident and efficient swimmer.
Here are 10 tips to help you improve your triathlon swimming:
Work on your technique: The key to efficient swimming is proper technique. Take the time to work on your stroke mechanics, body positioning, and breathing. Swimming technique is complex and can be overwhelming, so don’t try to tackle everything at once. Consider working with a coach to identify one or two main corrections that will deliver the biggest improvement.
Increase your fitness: Triathlon swimming requires a combination of speed and endurance. To build your fitness in these areas, consistency is key. Join a squad and gradually increase the distance you swim each week.
Practice open water swimming: Open water swimming can be very different from swimming in a pool. The lack of walls and lanes, waves, currents, rips and other environmental factors can make it challenging. To prepare for open-water swimming, practice in safe open bodies of water, such as ocean baths or beaches. Use objects within the open water to sight to simulate race conditions. Never swim alone in an open water setting as it is dangerous.
Incorporate strength training and mobility: Proper swimming technique requires a good range of upper body strength, endurance and thoracic mobility. Incorporate muscular endurance strength training exercises, such as pull-ups, push-ups, and planks, into your workouts as well as mobility stretching exercises.
Stay wet: Swimming can be a mental challenge as well as a physical one. When trying to improve, familiarity is key to “keep the feel” so more training sessions will improve your familiarity and breathing control, allowing you to stay calm under pressure and not let you reverse all your hard work.
Bilateral breathing: Ensure you are bilaterally breathing in your warm ups and cool downs to develop an even stroke on both sides. Not only does this improve shoulder mobility it also improves awareness and sighting. Practice a long strong controlled exhale when your head is down so that your lungs are empty when you take your next breath.
Invest in some toys: Pool buoys, paddles, kick boards are great training aids and can also help improve your swimming form and technique. A good pair of goggles can make all the difference in visibility and comfort, and a well fitted wetsuit can provide great buoyancy and insulation in colder water.
Don’t just aimlessly swim: It is very easy to zone out in the pool. Be strategic, stay focused and use each session to think about the technique tips and actively apply them while swimming to get the most out of your session. Swimming drills shouldn’t be rushed as they serve a specific purpose and help break up a component of the stroke that you are trying to improve.
Track progress: A good test set is 6 to10 x100m off a cycle time that allows you to have 5-9 seconds rest. Are you able to meet the cycle time? Are you decelerating with each 100m interval? Try adding a test set every 2 months to track your progress over time.
Get feedback: Finally, seek feedback from others to help you improve. This can come from a coach, training partner, or even video analysis. Identify areas that need improvement and make adjustments to your technique.
Because freestyle is a repetitive motion, it isn't unusual for technique adjustments to feel unnatural at first. If you are consistent, mindful, and swim with others, you will soon become a more confident and efficient swimmer and will start your next triathlon feeling more confident and in control.
