Swim Training
SPEND TIME WORKING ON YOUR WATER FORM TO SHAVE TIME OFF YOUR RACE
SWIM SMART
By Lisa Wolf
TRIATHLON IS A DEMANDING SPORT. It wants your time, energy and money but provides rewards in ways that are not always possible to describe. However, with a bit of planning, you can train smart and minimize some of the time crunch that all triathletes face.
The majority of triathletes today come from a running or cycling background, so the swim portion is usually met with fear and loathing. A runner wants to head out for a 10-miler, a cyclist wants to be on the bike for hours, and both want to avoid getting wet. We all enjoy doing what we do well, but understanding how to develop a plan for swimming can reap benefits that will make your practices more enjoyable and your finish times faster.
The triathlete’s goal in swim training is different than the goal of a competitive pool swimmer. Those swimmers want to swim from point A to B in the fastest time possible. However, a triathlete’s goal is to swim from point A to B (and maybe back to A) efficiently while expending the minimum amount of energy that can then be utilized later on the bike and run. Maintaining a steady state of effort, which is the ability to swim close to but not exceed your lactate threshold, is the goal.
One method of training is to go to the pool and swim back and forth for an hour, but this isn’t going to do much for your racing. Swimming is a technique driven sport. Poor technique wastes energy and eventually may lead to injury. This is where a coach can play an important role in your training. Also, understanding some of the critical components of a swim workout (why is this coach asking me to do this crazy stuff?) will allow you to be more willing to move out of your comfort zone in the water.
TECHNIQUE
The goal is to develop an efficient stroke that covers the maximum amount of distance per stroke (DPS) while maintaining steady speed and limiting exertion. Body type, height and stroke style all affect how much DPS you can maintain and a coach will help you develop the most effective technique for you. Swim drills are critical, where you will focus on a particular aspect of the stroke, such as “catching the water” on the hand entry or kicking with a kickboard with your body fully extended to establish proper body position in the water.
INTERVAL TRAINING
Marathon training incorporates long, slow distance runs and track workouts. The same goes for swim practice. My triathletes are notorious for saying they have two speeds in the water — stop and swim. By incorporating intervals into your workouts, you increase your aerobic capacity which increases your ability to swim faster for longer periods of time. It also can be beneficial at the start of a triathlon when your adrenaline is pumping and heart rate elevates for the first part of the swim. Learning to swim fast and then return to your steady state is important for a successful swim and can make you more comfortable in the water.
28 USA TRIATHLON FALL 2013
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