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Training Information
> Winter Training Tips and Information
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> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
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> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
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> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
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> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
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> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Triathlon Swimming

Triathlon swimming is different from pool swimming or competitive swimming.  Open water – waves, wind and lack of clarity make significant differences between pool swimming and Open Water Swimming.  A majority of you swim time should be spent doing longer continuous swims.  The remaining time should be spent on stoke drills, traditional intervals and open water swims – including dry and wet starts, and finishes. 

The race doesn’t start until you get on the bike.

Learning to Swim

Overcoming fear – water is a foreign environment to us.  Fear is a natural reaction to being in water.  Open water may increase this reaction in some people.  With proper instruction and practice this fear can usually be overcome.

Dealing with anxiety and hyperventilating – even the most experienced swimmers will experience some anxiety at the start of the triathlon swim.  This usually leads to hyperventilating and an inability to swim properly.  This too can be overcome with proper instruction and drills.  Some athletes may experience anxiety and hyperventilate at the beginning of each triathlon season.  This is usually due to swimming exclusively in pools.

Overcoming natural movement instincts – proper swimming technique and especially triathlon swimming technique is not a natural movement.  Our natural instincts are counter productive in the water.  It takes practice and time to overcome these instincts and learn proper technique.  Even experienced swimmers need time to adjust their technique to triathlon swimming.

Dealing with crowds, wind, etc. – the major difference between pool swimming and triathlon swimming is the crowds and the effects of open water.  For some reason, most triathletes believe that they must swim on the perfect line from the start to the turn-around buoy.  This of course means there are a large number of people attempting to swim in the exact same line.  Triathlon swimming becomes a contact sport!  Finding the “proper” line from start to the turn-around buoy is a key to success.  Then, dealing with the wind, waves and rough water is another major difference between pool swimming and open water swimming.  If you are used to breathing on your right side and the buoys are on your left, or the wind is blowing from the right, or the waves are breaking from the right, you are going to get a mouthful of water every time you attempt to breath on that side.

Breathing – breathing while swimming is usually the most difficult part of swimming technique.  During triathlon you have the added difficulties of wind, waves, other swimmers and the need to sight.  Again, proper technique, the ability to bi-laterally breath and practice will provide the skills necessary to breath properly during triathlon swimming.

Sighting – in a pool you are able to see the bottom of the pool and the wall.  When swimming in open water it is usually impossible to see more than a couple of feet in front of you.  It becomes necessary to sight – look at the buoys used to mark the swim course – while swimming.  Learning to do this without breaking your technique and rhythm is a key skill.

Relaxation – one of the two keys to triathlon swimming is relaxation.  The ability to swim long distances and remain relaxed is a key to successful triathlon swimming.  Unlike competitive swimming in a pool, you will need to learn to conserve your energy and relax during your swim.  It is possible to swim long distances surprisingly fast and keep your heart rate extremely low.

 

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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