Triathlon swim training is an important part of an athlete’s training regimen, whether he is competing in a sprint, Olympic, or Ironman distance race. There are many different ideas about which specific training program an individual should follow for optimal results. Most fitness experts agree, however, that the following tips should help triathletes improve their results in the swimming portion of the race.
Many triathletes find the swimming portion to be intimidating. If it has been a while since an athlete has gone swimming, it may be helpful to first become comfortable with being in the water. One should not assume that she does not need to train for the swim. Typically the first part of the race, a bad swim could seriously affect an athlete’s overall performance.
One tip most trainers recommend for triathlon swim training is to use interval training. If an athlete only practices swimming the full length of the race at a steady pace, he may not be getting all of the benefits of interval training. Long, moderately-paced swims to build endurance should be paired with shorter lengths at a sprint pace. Swimmers should also try to keep rest periods between sprints as short as possible.
On the other hand, it is equally as important to complete the full length of the race a few times before race day. If the race takes place in a pool, pool swimming is adequate; if the race occurs in open water, one should also practice in a lake or ocean. Swimming the entire distance will help an athlete pinpoint when he feels strongest and weakest, allowing him to know what to expect.
Technique training and drills are often considered other important parts of triathlon swim training. Many triathletes prefer to train themselves to use their arms more so than their legs to save leg strength for cycling and running. Practicing stroke and kick techniques during training can significantly save energy on race day.
During triathlon swim training, it may be helpful to swim with a buddy. Not only is this idea a safety measure; it also challenges both swimmers to perform well. It is generally easier to slack off when training alone, but a buddy may help push and cheer on his fellow athlete.
Simulating transitions can be another helpful part of triathlon swim training. If the race takes place in open water, an athlete may need to practice getting out of a wetsuit as quickly as possible. Regardless of where the swimming portion occurs, triathletes may benefit from timing themselves changing for the next event. Then, they can try to cut that time down during training. Furthermore, getting into and out of the water could make an athlete feel more prepared during the race.
