How to Swim for a Triathlon
Triathlons are exhausting competitions that involve swimming, cycling and running in succession. A standard triathlon requires you to swim nearly one mile continuously before advancing to the cycling event. Beginning triathlon athletes need to build up the stamina to swim long distances in open water. Being comfortable in the water is paramount for athletes who lack much swimming experience. Training involves improving your technique, increasing the distance you can swim at full speed and lowering any anxiety you have while in the water.
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Instructions
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Practice your relaxation in the water by submerging yourself underwater in the pool and swimming around a bit with your eyes open. Go up for air when necessary and then go back down. Lower yourself to the bottom of the pool and lay on your back looking up. This will reduce the anxiety you will experience from the hectic environment of a triathlon where there is splashing, shoving, kicking and bodies all around you.
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Increase your swimming distance gradually by practicing interval training three days per week for a six-week period. During week one, swim 300-foot laps four times, 150-foot laps four times and finally 150-foot laps again for four times. Take four to 10 breaths of rest between each lap. For week two, add a 600-foot lap at the beginning and then repeat week one's routine. For week three, add a 1,200-foot lap at the beginning and skip the final four laps of 150 feet. For week four, switch the first two laps from 1,200 feet and 600 feet up to 1,800 feet and 900 feet. For week five, swim 3,000 feet then four laps of 300 feet and finally four laps of 150 feet. For week six, swim 3.600 feet then three laps of 300 feet feet and three laps of 150 feet.
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Improve your freestyle swimming technique by having a swimming coach or an experienced triathlon athlete observe your stroke. Inform him what you desire your technique to look like so he can see if you're accomplishing your goal. A triathlon is not solely a swimming event so striving for perfect technique is not necessary. Practice lifting your head higher out of the water than usual to accommodate the open-water environment of a triathlon where you will need to identify buoys and landmarks to stay on course. Using less leg power and more upper body power will help you conserve energy for the cycling and running sections of the triathlon.
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Tips & Warnings
Practice some of your drills in a wetsuit if your triathlon allows them and you plan on wearing one.
References
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