Many new triathletes make the mistake of over-analyzing swimming before they even get into the pool.
There is one simple fact that we must all get over when it comes to swimming. The best way to train for a triathlon swim is to just swim dang it!
It can be daunting, so here are 6 keys to begin swimming for triathlon competitions.
Zero in on small wins. In you can’t swim a length of a 25 yard pool, that is OK. I couldn’t either! Start small. 25 yards with 2 minutes rest might be all you can do. Set a goal, achieve it, and celebrate it. Nothing is holding you back except YOU! Just swim dang it!
Don’t try to improve more than one swim skill at once. There are many philosophies on swim training, all with various emphases. Breathing control can be very difficult at first. This is the first place to focus. Spend your energy focusing on breathing OUT the entire time your head is in the water. Once you have this reflex, adjusting body position, improving your pull, having an efficient kick etc. will all be easier to work on. If you want more specific tips, see our zero to 25 post. Just swim dang it!
Be consistent. One day of swimming a week won’t cut it. By consistently being in the pool, you begin to teach your body a new motor skill. If you can get to the pool 5 days a week to swim for 20 minutes vs. 2 days a week for 35 minutes opt for 5 days a week. This give your body the opportunity to learn this new movement and iterate quickly on the skill. Just swim damn it!
Learn to float on your back. Nothing induces panic while swimming faster than swallowing a mouthful of water. Teach yourself to relax. There is no shame in floating on your back for a minute or two to compose yourself while you re-acclimate to your surroundings. The goal is to get more comfortable and better each day. YOU are capable. Just swim dang it!
Find a coach. There are many coaches who can help you swim better, more effectively. Please contact us if you are interested in formal plans to help you get started with your triathlon swimming journey!
Note: When you first start swimming it will be tempting to start swimming in open water. Never swim in open water alone, and only swim in open water when you are comfortable and confident that you can float on your back if you have a panic attack.
Stop Kicking. Kicking accounts for a substantial amount of energy. If you feel that you cannot go any further, slow down your kick and focus on breathing and arm movements. There will be plenty of time to improve and generate major propulsion from kicking. Just swim dang it!
Here is an example of a 8 week swimming training plan to prepare for a sprint triathlon (<600 yards swimming). All swimming is freestyle. If you cannot complete a workout, feel no shame, repeat the week. This is based on a 25 yard pool. As with everything, enter into any training program at your own risk.
Week 1 – Do this each day (3-5 times).
Workout 1 (400 Yards Total) 100 kickboard focusing on breathing with your head in the water. Then 8×25 yards with 60 seconds between each set. 100 yards kickboard cooldown.
Week 2 –
Workout 1 – Do this 2-3x (400 Yards total) 12 x 25 yards with 55 seconds between each set. 100 yards kickboard cooldown.
Workout 2 – Do this 1-2x (600 Yards total) 1 x 50 yards with 55 seconds rest. 16 x 25 yards with 55 seconds rest. 1 x 50 yards. 100 yards kickboard cooldown.
Week 3 –
Workout 1 – Do this 2-3x (600 yards total) 1 x 75 yards with 55 seconds rest. 16×25 yards with 55 seconds rest. 1 x 50 yards. 75 yards kickboard cooldown.
Workout 2 – Do this 1-2x (800 yards total) 100 yard kickboard. 4 x 50 w/60 seconds rest. 16 x 25 yards with 50 seconds rest. 100 yard kickboard cooldown.
Week 4 –
Workout 1 – Do this 2-3x (800 yards total) 1 x 25 warmup. 1 x 100 w/60 seconds rest. 6 x 50 w/ 55 seconds rest. 10 x 25 w/ 40 seconds rest. 125 yards kickboard cooldown.
Workout 2 – Do this 1-2x (800 yards total) Swim as far as you can and record the results. The goal is to try and get further each time. Then try and finish the rest of the 800 yards with 50 yard intervals. If you need to, you can mix in some 25 yard intervals.
Week 5
Workout 1 – Do this 2-3x (1000 yards total) 1 x 25 warmup. 2 x 100 w/60 seconds rest. 6 x 50 w/ 50 seconds rest. 12 x 25 w/ 35 seconds rest. 100 yards kickboard cooldown.
Workout 2 – Do this 1-2x (1000 yards total) Swim as far as you can and record the results. The goal is to try and get further each time. Then try and finish the rest of the 800 yards with 75 yard intervals (1 minute between). If you need to, decrease interval length.
Week 6
Workout 1 – Do this 2-3x (1200 yards total) 1 x 25 warmup. 4 x 100 w/60 seconds rest. 8 x 50 w/ 50 seconds rest. 8 x 25 w/ 35 seconds rest. 100 yards kickboard cooldown.
Workout 2 – Do this 1-2x (1000 yards total) Swim as far as you can and record the results. The goal is to try and get further each time. Then try and finish the rest of the 800 yards with 75 yard intervals (1 minute between). If you need to, decrease interval length.
Week 7
Workout 1 – Do this 2-3x (1300 yards total) 1 x 25 warmup. 2 x 150 w/60 seconds rest. 1 x 100 w/55 seconds rest, 8 x 50 w/ 50 seconds rest. 8 x 25 w/ 35 seconds rest. 200 yards kickboard cooldown.
Workout 2 – Do this 1-2x (1000 yards total) Swim as far as you can and record the results. The goal is to try and get further each time. Then try and finish the rest of the 800 yards with 100 yard intervals (1 minute between). If you need to, decrease interval length.
Week 8
Workout 1 – 50 yard warm up. Swim goal distance (400-600 yards). CELEBRATE!
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Disclaimer: It is strongly advised that each athlete consult his or her family doctor to assure that they are in good physical health, capable of performing the activities involved in strenuous training. As a new swimmer, it is strongly advised that you swim with others present (preferably a lifeguard) while also announcing your inexperience. You should NOT swim in open water by yourself. Statements above are tips/trick of things that are useful for us. If you are concerned, please check out packages and submit your contact information for a free consultation.