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Step 1
Record your times for the freestyle 1000 meter and 2500 meter relay races. Use this value as your benchmark for your training. Determine your target competition time and the time frame in which you want to meet this goal.
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Step 2
Swim every day and focus on the fundamental skills of arm and leg strength. Each stroke works a slightly different muscle group, so be sure to rotate through them all. The purpose of daily swimming is cardio training, which is essential to achieving your goals in a triathlon.
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Step 3
Purchase floatation aids for the legs and a flutter board. Use these training aids to work only on your legs or arms in a freestyle swim. Alternative days of legs only and arms only lengths in addition to your freestyle lengths. These techniques improve your muscle memory and endurance.
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Step 4
Switch your training schedule around to keep it fresh and help you focus. Swimming practice is a solitary activity which can quickly become boring. Add mini races, games, contests and specific time goals to your routine to help keep your level of effort high.
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Step 5
Go to the gym and do weightlifting to build muscle strength. Practice yoga or meditation to focus on the mental aspect of training for a triathlon. Once the physical components are covered, your mental state will have a great impact on your success in a triathlon.
Comments
LoriMomof2 said
on 10/27/2008 I've trained for sprint through ironman distance triathlons. I found that incorporating drills into my routine especially helpful - not only for my stroke, but to curb boredom as well. I liked to do drills that worked on rotation, breathing and lengthening my stroke. I worked in 3 or 4 drills per workout at 50 - 100 yards each, a few times per session. I hope this helps.