Probably the most technical part out of all 3 triathlon disciplines. Many people focus all their attention on the Bike/Run part of their training and neglect putting thought and focused swim sessions in.
Some factors to help with you swim preparation and training.
Have all the tools
Paddles / knee buoys / snorkels and fins is needed for your training but does not need to be used in every single session.
There must be more focus getting your stride and form correct then trying to bash out lengths with all your equipment.
Speed – Time – Variation
Many swimmers just go to x amount of laps, and each week slowly increase there distance to “get faster and further”. This approach will lead to a slow diesel engine with no power behind your swim.
Your focus needs to be on changing up your speed, time and varying the intensity of the sessions, from your warm up to easy, fast and sprints rather then swimming continuously at the same pace the whole session.
Hence must plan and add varied intervals. Focus on one arm drills/kicking drills. Varied lengths and varied speed/recovery.
Where You Train
Training in the pool all the time. Not varying where you swim will lead to stagnation + boredom. If you’re training for a dam/ocean race then you have to factor that in, you need to train in the same elements you racing in.
Swim one long session on a week, while this plan might be convenient for most it’s not going to help your swimming if you are not focusing on specific techniques and intensity drills.
Don’t break from your swims
Rather periodically change your sessions in a season and vary with in and outdoor swims when you can.
By taking a long break in the “off season” and only giving yourself 2-3 months before an event will be detrimental to your result.
“On land” training is a must
You have to incorporate core-strength training 1-2 times a week. By using weights, therabands, balls and cables will dramatically help your swimming buy strengthening your core. Don’t have too over do it, keep it consistent and make sure you focus on Intensity and higher reps.
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