Swim Training
ASK THE COACH:
SWIM TRAINING
By Ian Murray Paul Phillips
Editor’s note: We asked our Facebook and Twitter followers to submit questions for three top USA Triathlon Certified Coaches. The coaches selected a sample of questions to answer. Be sure to follow us on Facebook at
facebook.com/usatriathlon or Twitter at
twitter.com/usatriathlon to submit your questions for the next issue.
Amelia: I would like to know of a simple swim training routine. I usually just swim my 40-60 laps but I would like to know some simple ways to break the monotony... Also, what is one simple tip to increase speed without over-exerting?
Ian Murray: Mix up your workouts so that they have structure. Warm up with 200-300 meters of easy swimming with some mixed strokes. Then get the pool clock involved to help motivate you. Do a descending set of 6x100m with 10 seconds rest between so that numbers 1 and 4 are easy, 2 and 5 are a bit faster and 3 and 6 are the fastest. You can also combine sets to act more like a race. Swim a fast 150 (like the start), rest only 5 seconds and then swim a steady 350 — do that set three times. Always conclude with a cool down of 100-200m and try to fit some backstroke into that.
The simplest way to increase speed without any extra effort is to reduce drag. Some of the typical areas of drag are:
1) Legs that sink and create big drag all down the body. Solve this with deeper head position and leaning on the collar bones.
2) Cross-over or elbow dipping at extension. Solve this by exaggerating the correction and focused repetition to break the habit.
3) Wide kick. Solve this by kicking smaller and from the hip rather than from the knee.
Dawn: Swimming is my weaker of the three sports and I’ve only done two open-water swim races and get panic feelings in the start. Before I know it, my heart rate is sky high. What advice can you recommend to help me get past the panic and relax more before hitting the water when the gun goes off?
IM: Dawn, this is very common, so know that you are not alone. There are many things that cause an elevation in anxiety at the start. Cross off as many as you can to solve this issue:
1) Go in hot! Many of our races start in chilly water, so from the moment you get out of bed race morning, overdress so you are very warm.
26 USA TRIATHLON SPRING 2012
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