It’s well known that a triathlon is comprised of a three-component race: swimming, biking, and running. The swim portion is the first part of the race, and it can sometime be a scary part. The best way to get over the swim portion of the race is by practicing swimming drills. By factoring in swimming drills into a training block, the imbalances, whether mental or physical, can be mitigated.
This post will serve to aid triathlete’s that are either new or developing in the sport. In particular, the focus will be on beginner level triathlon swim sessions and training blocks. Let’s get started.
Swimming Drills for the Triathlon Newbies
Those new to the triathlon sport will need to establish a training base for the swimming leg of the race. Ideally, a newbie will start out with a sprint race to gain a feel for what a triathlon is about. The training does not be intensive and exhausting, but it is better served by concentrating on form. The form and approach to swimming will lead into a smooth finish of the swim portion of the race.
When it comes to triathlon training swim workouts, the drilling element will be needed at every level of expertise. What’s more, the drilling aspects for new comers should focus in drilling in good swimming habits while build the endurance to finish the race.
Basic Considerations for Swim Drilling
The implementation of swimming drills for triathlon swim training must consider a few basic elements. If a beginner misses these basic considerations, the dills may turnout to be ill served or even detrimental.
Training Purpose of Drills
The first, and possibly the most important consideration, is the purpose of the drills. Each drill session needs to have a training goal in mind. Swimming drills for a triathlon should have a goal in mind. For new swimmers, the focus should be basic technique and form.
Drilling should not really be seen as swim workouts for endurance. It should be seen as a drill to address areas that need improvement and to build proper habits. This can be said of all drills.
Establishing Swimming Form
Another really important aspect of drilling is the consideration and adherence to form and technique. The training days that are drill focused will not be about speed only. There will be instances in the pool where the proper positioning, stroke and cadence need to be carefully examined and assessed.
When this is really taken into consideration, awareness in the pool is gained and developed. Awareness while swimming will lead to better performance and results.
Integration and Safety
For a sprint triathlon swim training plan, there are two imperative considerations that are more operative in nature.
The first of these two is integrating the drilled swimming techniques with the normal swim flow that will be carried out during the race. This ties into the purpose of the drilling as mentioned above. The goal is to gain overall improvement via the drills that are implemented.
Furthermore, the execution of swimming drills should have safety in mind. The drills will create a situation where clear and intent awareness is needed. Drills are essentially accounting for the pressure of the race; thus, the triathlete needs to use the drill to build the calmness that is needed to overcome the pressure.
A Few Drills for Reference
This last section will aim to provide some example drills used for a sprint triathlon swim training plan. The drills presented here serve as a short sample for beginners, and they for reference purpose only. Whit that said, here are three drills that can be used as starting point for formulating a swimming drill training plan.
Drill One: Kick on Back
This drill is designed to build body positioning awareness and strengthen kicks.
Start out by floating facing up. Arms are extended overhead. Legs are extended straight out. Kick the legs out at the hip in a smooth relaxed manner. Focus on keeping the body flat with the surface of the water.
Drill Two: Single Arm Freestyle
This drill is designed to enhance timing and body rotation while establishing balance.
The drill is simple. Swim with one arm while keeping the other arm extended next to the body. Rotate the body with each stroke, and keep the body lined up and a balanced with the head in line.
Drill Three: Catch Up
This drill further helps with timing and incorporates coordination.
Start out by putting both hands forward in a “freestyle” coast. Then, stroke with one hand while keeping the other hand forward past the head. Alternate to the other hand when the hands meet, and keep the hand that was just stroking through forward.
Swimming Drills in Short
When it is all said and done, the swimming drills will help a beginner get ready to tackle the swim portion of a triathlon. The skill level will come with time, and the confidence levels will increase with each drill that fosters improvement. As with any sport, consistency is key, but it is only key if it is measured. Track progress, set goals, and master the skills. It takes shear honesty and post drill analysis to achieve the desired outcomes. Lastly, there are some instances where it can’t be done alone, and if needed, the triathlete can employ a coach to ensure the right training path is taken.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.