How to Train for Swimming in Your First Short-Course Triathlon

"The swim is the shortest part of the race, but it can be the most intimidating because of the open water and the crowds at the start," says triathlete and television reporter Kim Hunter.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Shoes
• Running Socks
• CO2 Cartridges
• Aerobars
• Bike Pumps
• Spare Tubes
• Sports Bars
• Sports Drinks
• Sports Gels
• Swimming Caps
• Swimming Goggles
• Wet Suits
• Road Children's Bicycles
• Spare tubes
• Sports drinks

1. Allow six weeks for the bulk of your most intense training.

2. Get the right equipment. This includes a good pair of goggles and a wet suit, if the water temperature is below 75 degrees. A cap is usually provided in the race.

3. Practice at least once wearing your wet suit.

4. Practice in open water once or twice before the event.

5. Give yourself two to three months of swim practice if you are not in swim shape.

6. Swim at least two days per week. Swim a minimum of the race distance each day, building up to at least 1 1/2 times the race distance.

7. Devote at least one workout a week to speed and one to endurance. This will prepare you for taking off in the race, when everyone goes fast. Warm up first, then do intervals: swim 100 yards in, for example, 90 seconds, 10 times.

8. Cut back in training the week before the event.

Tips & Warnings

• Do other strokes besides freestyle, if you are comfortable with them. This builds strength, helps prevent injury and adds variety and overall fitness.
• Seek out a masters swim team (over age 19), or another group or even individual, to make training easier and more enjoyable.
• Consult an experienced or professional triathlon coach.
• Read up on the event, and speak to experienced triathletes.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.

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on 11/22/2005 Don't forget that there won't be a wall to push off of every 25 or 50 meters in the race. Don't push off the wall in your pool training to help simuate the race.

on 11/22/2005 When training in the pool if you can learn to breath on both sides it will help you swim straighter in the open water. You lose the same amount of energy breathing on both sides, so your body is more balanced and you'll swim striaghter.

on 11/22/2005 When training wear two swim suits. The extra weight will help with muscle endurance and prepare you more for the extra weight from the wet suit.