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Beginner Triathlon

Ken M.
Ken M. Sendmail

Swimming Tips

asked about 1 year ago | Report

Hey Triathletes,

I have competed in several sprint tri's and I really have ambitions of competing in longer tris but my swimming is really bad. I mean I can barely make it in the pool, so I am petrified of OWS.

I swim about 50 meters and I am done. I end up walking and swimming a little and then walking again. I just learned to swim last year and even though I frequently go to the pool I can not increase my swimming endurance. I can't float. I cannot backstroke or side stroke. I know I am sounding really negative, but I am trying to be realistic. I have never been able to float so that isn't an option either.

Does hiring a coach make sense? I had a coach who was able to get me to where I am now. I have read books on Total immersion techniques and I just can't picture myself being able to do that right now. Any suggestions?

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6 answers

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  • Joe H.
    Joe H. Sendmail

    you'll get better results with someone watching you and seeing what things you're doing wrong. check www.usms.org for a masters swim program near you

    answered about 1 year ago |Report

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  • Kolbeinn K.
    Kolbeinn K. Sendmail

    1. Try swimming with frog-legs. Most swimmingpools should have a pair
    2. Try swimming by focusing on different parts, using for instance a cork in your hands and only using your feet.
    3. Don't be too fast. When you are learning its not about doing everything really fast, both in terms of speed and also in terms of doing all movements very fast. Slow down and focus on geting the correct movement in your legs and your hands. Let yourself float on a bit between each stroke. Like you see this guy doing: http://en.wikipedia.org/wiki/File:Breaststroke2.gif
    4. Keep your fingers closed
    5. When swimming remember to finish each stroke, taking your hands all the way forward before pushing them back and starting the next stroke. Too often people take very short strokes. The key is to finish with the hands straight before drawing them back. Don't be too fast in this. Take time to really focus on these movements when swimming. Do it slowly. We did a lot of this when I training. Focusing slowly on the movement and finishing each stroke.
    6. One of the biggest problems people face is with their feet. They sometimes lack movement. Take a cork and swim only with your feet. This is very helpful in focusing on them and how you move them. Both in freestyle and breaststroke
    7. Practice on land! I know it may seem stupid but practicing the movements on land slowly and making sure you've got them correct will help you a lot. Again, focusing on finishing each stroke completely with your hands straight, and floating slightly before drawing the hands back to start the next one. Do this both standing up and lying on your belly (or back).

    So basicaly: Finish each stroke, don't do everything too fast - Go slowly and really focus on each movement, train different parts of the swimming, practice on land, keep your fingers together

    Good luck

    answered about 1 year ago |Report

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  • Sharon S.PRO
    Sharon S. Sendmail

    floating is overrated. focus on controlling your breath - and when you breathe - while swimming. I think a lot of newbie swimmers run out of steam because they're concerned about being submerged and unable to breathe when they think they'll need to, then their HR spikes, and they exhaust themselves. A coach is good idea to teach technique, but it sounds like you're just uncomfortable in the pool and that might just take some time.

    answered about 1 year ago |Report

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  • Mike K.
    Mike K. Sendmail

    My first 10 or so sprint tri's I used breast stroke because I could do it forever and actually wasn't much slower than a lot of folks struggling with an inefficient freestyle stroke. Then I came across the Total Immersion swim technique. It's designed for distance swimming and will teach you to work more efficiently rather than harder. I swear by it. If you follow the drills, it will work. I have convinced many others. It's based around building muscle memory - gradually teaching yourself the mechanics of the stroke in parts through drills until it's second nature. So much more can be gained with a longer, efficient glide than trying to pull harder (plus you just tire yourself out). Check out some of the books and videos at www.totalimmersion.net. There are certified trainers who teach this method, but you can self-teach. Now I am training for a half iron and have already practiced at 2km with no problems. Good luck!

    answered about 1 year ago |Report

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  • Brooke H.
    Brooke H. Sendmail

    Ken im having the same problem apparently i take to much air in, i hold my breath to long and i hit the water like a thug and sprint

    answered about 1 year ago |Report

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  • Philip
    Philip Sendmail

    Your swim description sounds a lot like mine. I started trying to teach myself to swim back in June '10. I started going to the pool 2 to 3 times per week and doing 1/2 laps, then full laps, then 2 laps at a time. Suddenly in Nov'10 it just happened all at once and I found that I could swim about any distance I wanted to without stopping. I'm not sure where the endurance came from, but I've suspected it had something to do with having just completed an intense training cycle for running. Cutting my running mileage by 2/3rds may have created extra energy for other things. I'm still a sub standard swimmer and am skeptical of open water swims, but I have developed the confidence to go the distance for sprint tri's in pools.
    Also, I recommend a weights routine if you don't have one. I'll send you a friend request. I suspect you will have great success as a swimmer and that I might be able to learn something or catch some good vibes.

    answered about 1 year ago |Report

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