I need a few good workouts to help me with my triathlon training. I feel confident in the bike and run, but my swim is still iffy.
Any specific workouts would be great
Thanks!
Hi, It is quite difficult not knowing how much you swim. You should concentrate on developing good technique before you worry about distance or time. To do this you should set assign some time each time you swim to complete some technique drills. A good tool for this is a ‘pullbuoy’ which will allow you to relax on the surface – issolate your legs and concentrate on your arms. Focus on slowing down your arm rotation and getting a full stroke from front to back. Keep the kicking simple, straight legs and steady. The main point of the kick is to keep your legs near the surface not for propultion. Example drills…
2 x 25m Single arm swim. non-swim hand out front on a kick board. Slow complete action on the swimming arm.
2 x 50m catch up. non-swim hand out front. Wait for swimming hand to touch extended hand befor eswitching over.
2 x 25m zip ups. Push swim hand all the way through to your thigh under water and then keep with elbow high and hand on surface of water and next to your body as it goes back to the front hand.
4 x 25m stroke counting – Try to swim each length with less than 20 strokes counting both arms. Stroke and glyde. You aim should be to get down to 17 strokes.
Once you are comfortable with some relaxed swimming add in some repeats to build endurance. For example 6 x 20 in 35 seconds or 6 x 50m in 70 seconds including your rest time. The first three should not be too difficult but the last three you may struggle to have any rest time.
Good luck.
July 26th, 2010 at 9:13 pm
Try this:
start swimming laps at a pool and every lap increase your speed a little bit
after a while you should be at your full blown sprint and that sprint speed is about what you should swim your TA at.
also try some sprint 50s
hope i helped
References :
im a competitive swimmer
July 26th, 2010 at 9:41 pm
Hi, It is quite difficult not knowing how much you swim. You should concentrate on developing good technique before you worry about distance or time. To do this you should set assign some time each time you swim to complete some technique drills. A good tool for this is a ‘pullbuoy’ which will allow you to relax on the surface – issolate your legs and concentrate on your arms. Focus on slowing down your arm rotation and getting a full stroke from front to back. Keep the kicking simple, straight legs and steady. The main point of the kick is to keep your legs near the surface not for propultion. Example drills…
2 x 25m Single arm swim. non-swim hand out front on a kick board. Slow complete action on the swimming arm.
2 x 50m catch up. non-swim hand out front. Wait for swimming hand to touch extended hand befor eswitching over.
2 x 25m zip ups. Push swim hand all the way through to your thigh under water and then keep with elbow high and hand on surface of water and next to your body as it goes back to the front hand.
4 x 25m stroke counting – Try to swim each length with less than 20 strokes counting both arms. Stroke and glyde. You aim should be to get down to 17 strokes.
Once you are comfortable with some relaxed swimming add in some repeats to build endurance. For example 6 x 20 in 35 seconds or 6 x 50m in 70 seconds including your rest time. The first three should not be too difficult but the last three you may struggle to have any rest time.
Good luck.
References :
http://www.mad-tri.com