Last Updated on October 5, 2021 by admin
In this article, we will provide advice, drills, hacks and tips as an introduction to swimming training for triathletes.
As the first leg of a triathlon, swimming for less experienced triathletes can sometimes become a struggle.
- However, with some regular practice, most triathletes can ensure that they reach transition one with enough strength and energy to be competitive during the remainder of the event.
Pool versus open water
Many triathletes learn to swim competitively in a pool.
- However, swimming in an event in open water can differ from a pool, in many ways. This includes,
Mother nature
Whilst swimming in open water, triathletes usually have to deal with all that mother nature can bring to bear, such as sun, wind and rain.
- It can also include the condition of the water, such as its clarity, temperature, currents, tides or waves.
Swimming in A Wetsuit
A wetsuit
Triathletes may have to get used to swimming in a wetsuit.
- Designed to keep out the cold, most wetsuits are tight-fitting and increase buoyancy, which can change the triathlete’s body position in the water.
Goggles
Triathletes swimming in open water should use goggles that are specifically designed for open water use.
- These tend to have wider lenses that make it easier to sight.
- Some open water goggles have lenses for use on either sunny (tinted) or cloudy days (clear).
Navigation
In the pool, swimmers have lane ropes and lane marking tiles on the bottom of the pool to help them navigate.
- However, when swimming in open water, triathletes need to be able to ensure they are swimming in the correct direction, without such navigational aids.
- Therefore, they should learn how to swim while lifting their head out of the water to help them navigate.
- This is called sighting and is a key open water swimming skill.
Crowding
Open water training and competitions are usually conducted in close-packed groups of swimmers.
- For some novice triathletes, this can a little while to get used to.
Drafting
Drafting is an open water swimming technique, where two or more swimmers align in a close group to reduce the overall effects of drag, usually by swimming in the lead swimmer’s slipstream.
Turns
Unlike a pool flip/tumble and touch turns triathletes may be required to turn in open water around a marker buoy.
Starting and finishing
Unlike a pool start from a starting block, most open water swims begin with either a dive from a deck or a pontoon or a running start from the shore.
Open water training drills in the pool
For a triathlete to become proficient at open water swimming it may be useful for them to start practising open water swimming techniques in the pool.
- Listed below are some of our favourite open water, pool drills for swimming training for triathletes.
Swim in your wetsuit
One of the first things a triathlete should perform in a pool training session is to practice swimming in their wetsuit.
- It’s usual for a wetsuit to give the triathlete extra buoyancy and restrictive movement.
- Therefore, they should spend some time adapting to its feel.
Get used to your goggles
Triathletes should use their pool training sessions to get used to their open water goggles
Breathing drills
A common fault with less experienced triathletes is they swim and breathe with their head out of the water.
- By lifting their head, triathletes naturally drop their hips into a position which significantly increases drag* and makes their freestyle stroke less efficient.
*Drag: The resistance caused by the swimmer’s head, body or limbs, as they move through the water
Related article on freestyle breathing drills: an introduction
We have produced a related article on freestyle breathing drills: an introduction. Which you can view by clicking this link: freestyle breathing drills: an introduction.
Counting strokes
Stroke counting is monitoring the number of strokes it takes for a triathlete to complete a given distance.
- Stroke count is largely influenced by a triathlete’s technique.
- The more technically efficient the triathlete, the longer their distance per stroke and therefore, the fewer strokes they will take to complete a given distance.
- This can help the triathlete focus on their swimming technique.
- Enabling them to monitor how efficiently they are swimming.
- Stroke counting can help the triathlete to swim at a high level of consistency.
Related articles on stroke count and stroke rate
We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. Which you can view by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.
Water polo freestyle
Introduction: This is a simple but effective drill to help swimmers develop their sighting skills.
How to perform this drill: The triathlete should perform freestyle for one length of the pool, with their head fully out of the water.
- Raising their head will lower their legs in the water and shorten the triathlete’s stroke.
- This should ensure that when performing this progression there will be plenty of resistance to overcome.
- The triathlete should ensure that they keep their head upright and as still as possible, to ensure maximum resistance is achieved. (see diagram above)
Regular/file draughting drill
Introduction: This is a great drill to introduce triathletes to draughting in the pool.
How to perform this drill: This drill is best performed in a group of 3 or more swimmers.
- Swimmers should start this drill by swimming in a file, one swimmer behind the other.
- Down one side of the lane, with the lead swimmer, swimming at race pace.
- The remaining swimmers should be drafting as close to the swimmer in front without touching their feet.
- After 100m the lead swimmer should stop swimming and move to the side of the lane
- Allowing all the other swimmers to pass them and then re-join at the back of the file
- This will allow the new lead swimmer to pick up the pace.
- The set finishes once every swimmer has had the chance to lead the file.
- The number of repetitions can be gradually increased over time.
- For example,
- Starting at 1 x 400m
- Then progress to 2 x 400m
- Then 3 x 400m and finally 1 x 1200m
- Where the swimmers take the lead 3 times without the group taking a rest.
Related article on how drafting can make you a faster swimmer
We have produced a related article on how drafting can make you a faster swimmer. Which you can view by clicking this link: how drafting can make you a faster swimmer.
Open water safety
Triathlons can take place in a variety of different bodies of water, including the sea, a lake, a river, a dock etc.
- It’s important that before competing in an open water event, triathletes should practice in similar conditions.
- For safety reasons, triathletes should ensure that they do not train in open water alone.
Related article on how to swim safely in open water
We have produced a related article on how to swim safely in open water. Which you can view by clicking this link: how to swim safely in open water.
Open water swimming equipment
Swimming training for triathletes in open water swimming can require some specialist swimming equipment.
- This includes wetsuits, open water goggles and other items of protective clothing such as synthetic rubber caps/hats, socks, gloves and/or vests.
Recommended Swimming Equipment
We have provided a recommended swimming equipment page, that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: recommended swimming equipment
Joining a club
For many, the most effective way of swimming training for triathletes is to join a club.
- Many triathlon clubs conduct their own specific swimming training sessions, usually with a qualified swimming coach.
- Some older triathletes join a swimming club’s master’s section for swimmers over 18 years old.
- They usually run swimming training sessions with a qualified swimming coach.
Related article on how to become a master’s swimmer
We have produced a related article on how to become a master’s swimmer. Which you can view by clicking this link: how to become a master’s swimmer.
Takeaways
In this article, we will provide advice, hacks and tips as an introduction to swimming training for triathletes.
- As the first leg of a triathlon, swimming for less experienced triathletes can sometimes become a struggle.
- However, with some regular practice, most triathletes can ensure that they reach transition one with enough strength and energy to be competitive during the remainder of the event.
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to all of our blog posts.
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
- To access any article simply click on the attached page link: swimming resource library
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- For information regarding our portfolio please follow our link: Swimming publications
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange