SWIMMING IS ACTUALLY PART OF TRIATHLON-Concluded

This is the final part of a three part post titled: Swimming is actually part of triathlon. Of course swimming is 1/3 of the segments that make up a traditional triathlon. But as discussed before, the actual swim distance, although varied is only 20% of the event at the Olympic distance and even less of a factor at the Ironman distance. Due to this and several other factors (access to facilities, enjoyment…) training for the segment is often minimal since in comparison to cycling and running.

Again, the major issue for most triathletes is that they have a limited knowledge and background of the basic fundamentals of swimming. Due to this, they simply swim because its part of the sport. Their training or lack of it is reflected in their swim performance in events.
Proper stroke technique and mechanics can be learned and anyone wiling to spend time to do it like they do in the other two sports will get faster.

Consider doing less quantity to ensure that your quality of stroke technique is proper and efficient. It would be far better to swim more often (3 or more times per week) with less yardage than less frequently (2 or less) with more yardage per session. Some will evan suggest performing two swims per day (am/pm) so that you are more fresh for each session than doing a longer single session.

To round out (but not a complete list by any means) a few more suggestions that can be used for swim training, consider the following to be included with the previous items also list below:

BREATHING-In order to have a smooth swim stroke, it is important to bi lateral breath. Regardless of if you race this way or not, you need to work on breathing on both sides of the body. Several reasons but of most importance is that most people raise the breathing side arm further out of the water than the non breathing side because when they turn their head, their arm follows with it and comes out of the water higher. You do not have to breathe every other stroke. I do three on one side then cross over to three on the other. This keeps your body, kick and arm movement better balanced. Also know that you should be exhaling while your head/face is still in the water.

HEAD POSITION-Keep the head low and looking at an angle out in front of you but no too far as to create drag. When you turn your head it should be in turn with your body roll, not a sudden movement to breathe. If you can roll properly, the head should roll out of the water enough to have one eye out of the water, mouth out to breathe and looking at a 10 and 2 position. Often times I see people breathing way under the arm pit and looking at 5 and 7 positions.

LACK OF BODY ROLL- The body should roll as you breathe and pull. Imagine pulling up a rope or stretching to reach the ceiling. You had moves up, should follows and to reach as far as possible, your body rolls with it toward the ceiling. Swimming is the same concept.

SEEK HELP-Although you may think you are doing things correctly, most often you are not. Find someone to watch you and video tape so you can watch yourself. Even people that can’t/don’t swim can see good form and bad form. They can see it in you as well and until you see yourself, you will not know what you look like.

Below you will find suggestions for the previous two posts:

CROSS OVER THE CENTER LINE- (correctly by entering about shoulder width or wider). This allows the arm to enter, drop and then start pulling while your body is rotating. It should almost feel like you are pulling on your side. The wide entry allows you to not cross over as your body begins to roll from side to side. If you enter too close to center and then roll, you will end up zigzagging from one side to the other and not swim in a straight line. This is even more evident in the open water with no black line on the bottom of the pool.

HAND ENTRANCE- The hand should enter relatively flat with fingers, then palm, wrist, forearm and elbow following. It is consider and sometimes encouraged to have your fingers somewhat spread apart to allow for a bigger surface to pull the water with. It also relieves stress on your hand if you have it in a very tight manner. The angle should be downward immediately so that your actual pull starts about 18 inches or so below/and in front of your shoulder. With a slight tilt of the wrist and a loose hand, you start the pull to a point where your hand and fore arm are below the chest area. Eventually your arm is in a 90 degree position at the elbow below your chest.

NO BICYCLE SWIMMING- Instead use Front Quadrant swimming. I say this because many people swim with one arm then the other like a bicycle crank. In reality, it should be one arm up front and the other one coming to the front and just before it gets to the front area after entering (about shoulder width) the other arm starts its pull.

DON’T GLIDE TOO LONG- Long distance (all triathlons) swimming is done with a long strong, but that does not mean to glide so long that you lose momentum. As soon as the stroke is complete, the other stroke has already started (front quadrant swimming) and there is no real pause in movement. Unlike a team of rowers, where you can see obvious movement, glide, then movement again swimming should appear to be a constant flow of the body moving through water.

HEAD POSITION-Keep the head low and looking at an angle out in front of you but no too far as to create drag. When you turn your head it should be in turn with your body roll, not a sudden movement to breathe. If you can roll properly, the head should roll out of the water enough to have one eye out of the water, mouth out to breathe and looking at a 10 and 2 position. Often times I see people breathing way under the arm pit and looking at 5 and 7 positions.