You might be a young person in the best shape you’ll ever achieve, or you may be approaching that mid age where you want to ramp up your training to knock off that buck list competition. What competition you ask? A triathlon.
When it comes to a triathlon, one of the most challenging components will be the swim portion. That is what this article will aim to cover. In particular, swim training for beginners and establishing proper swim workouts for triathletes are a make-or-break point for success in this segment of the competition. Now, let’s dive into some tips and tricks of the trade for some help with achieving swimming success.
The “Why” of Triathlon Training Swim Workouts
It must be noted that triathlon training swim workouts can’t be ignored or taken to lightly, regardless of the distance. This portion of the race may not be a strength; thus, it makes training for it that much more important.
Triathletes need to establish a minimum upper body base according to the swimming distance. For a shorter distance, the level of swim training for triathletes can be rather lean, and it can be mostly focused on form. The need for training the stresses on the body become more imperative as the distance increases.
Moreover, if slack allowed on the swim workouts, this particular segment of the race will be that much more difficult. Inclusion of proper swimming workouts for a triathlon race will result in better performance and reduce incidents of injury.
All athletes certainly want to avoid injury when in water.
Triathletes’ Beginner and General Swim Training
Start off on the right foot, or leg, with a proper perspective and approach to training. This section will be dedicated to beginner and general swim training to get a triathlete on the right path from the beginning.
Building a Warm-up Base
A beginner swim workout for triathlon should be very basic and not overreaching. If an athlete is very green in the swim skills, a simple approach is to go about 50 meters at a time. Essentially, this will break down to going from one end to the other end of a standard pool. This base can be built till the athlete can achieve a standard “warm up” distance at about 200 to 300 hundred meters without stopping. A general rule of thumb is to increase the distance by 10 percent week-in-week-out.
The next element will be to incorporate drilling. If the first triathlon aiming is distance greater than a sprint, drill exercises will be needed. If the race is a short distance, drilling can be minimal. Longer races will need a consistent drill of 4 by 50 yards once a week. It breaks down to four repeats of a 25-yard sprint, followed by 25-yard easy swim. Again, this should be done once a week at minimum for a distance that’s longer than a sprint race.
A Simple Triathlete Swim Example
Now let’s do a quick break down of a triathlon swim training plan. Here’s an example over a two-week cut out period:
- Week one:
- Workout one: Warm up. Drill set 4 x 50 yards.
- Workout two: Warm up. Main swim of 600 years total, 3 x 100 yards at moderate pace and 2 x 150 yards steady.
- Week Two:
- Workout one: Warm up. Build up with a 4 x 50 yards, going faster each 50 yards.
- Workout two: Warm up. Drill set of 6 x 50 yards.
This is a basic approach that can be built upon with gradual increases. Round out each workout with a cool down of 100 to 200 yards to keep lose and avoid injury.
It can’t be said enough, swim drills for triathletes will always make a great difference in race day performance.
Formulating and Managing Swim Workouts for Triathletes
The formulation of a swim work out for a triathlon should be based on the athletic ability. An athlete that is starting out can formulate their own sprint triathlon swim workout plan since it’s a short distance. On the other hand, a longer distance will need some careful planning. Athletic ability aside, there are a few guidelines that every triathlon athlete should follow.
You’ll want to start off with managing your frequency. A beginner can make due with 2 or 3 sessions a week. A triathlete can start by focusing on form and breathing. These two elements can really slow a swimmer down if not properly done. Also, form will be critical in learning the ability to grab air with minimal effort.
Once proper form is gained, at least at a basic level, the sighting skill can be incorporated. One good way is to find a spot ahead to draw attention too. In a pool, if could simple be a tile on the wall, and a tree or some other outdoor object can be used in open water. The goal is to gain control and direction. Going off course will lead to extra distance swam and energy lost.
Lastly, some equipment can be used by really novice to swimmers, but use of such tools sparingly, with the intent to not use them at all. Do all this with gradual increases and measurements to ensure the most progress.
Concluding on Triathlete Swimming
Rounding out the conversation on swim workout for triathletes, it’s important to remember that nothing is impossible with a bit of planning and execution. Start off slow with short swims and get a feel for the water. A pool is the best place to start in order to gain an understanding of distance in water, but the move to open water should not be delayed.
Be sure to follow the basic guidelines when starting out. This will ensure increased your ability to reach that triathlon swim goal. Furthermore, triathletes that are very new to swimming, scared of water, or just unsure, remember that a coach may be an option you may want to explore.
In any case, get out there a start logging yards to be able to finish that triathlon. And, don’t forget to drill. Lastly, here’s another article to further assist with swim training.
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.