From the article: 10 Steps for Swimmers to Improve Open Water Swimming
The swim leg of a triathlon is not the most important leg, but it needs to be good enough to get you to the bike and the run. What do you do to get better at the swim leg of a triathlon?
Better Triathlon Swimming
- I love all the pointers, but the hypoxic training has been extensively shown to produce absolutely no benefit to speed or endurance. http://jap.physiology.org/content/94/2/733.full
- —Guest Dave
Some alternative thoughts
- A few alternative suggestions from a former competative swimming coach: 1) spend more time on your kicking, not less. If you are new to swimming, build your conditioning by training at least 2:1 or even 3:1 "kicking-only" laps to swim laps. Your legs are the strongest part of your swimming "machine". Build them up and you'll see improvement in your biking and running endurance as well 2) to each their own, but reconsider the entry point for your hand. Water is thicker than air, thus harder to push through. Its basic physics. Find the entry point that works for you. The point is that you always want your hand pulling AS SOON as it hits the water - pushing doesn't get you anywhere 3) To faciliate less head movement when breathing, try to find the natural "trough" that occurs in the water as you pull your arm down your side. With your head in the right position, you can actually breathe as your body rolls naturally with the arm movement and reduce head movement almost completely.
- —Guest Leale
Efficient Freestyle free DVD
- Thanks to one of Mat Luebbers articles, I stumbled upon a free DVD that Vasa was offering. Karlyn Pipes-Neilsen is the coach on that DVD and she presented 5 very useful, easy to understand tips on that DVD. At the time, I did not use any swim bench from Vasa, but was able to apply her tips in my swimming at the pool and lake. It made a huge difference in my efficiency. Then I watched it again and decided to buy a Vasa. Now I apply Karlyn's tips in the water and on my Vasa and wow, I feel turbo charged for the first time ever. So get that free DVD and use her great tips to improve your freestyle.
- —Guest William Burnett
You only do it once.
- Don't do as I do. Wetsuit on. Hat on. Goggles on. The watch over top of wetsuit so I can keep eye on time, great idea. Zoom into T1 ripping off wetsuit only to find watch has locked the left sleeve to body and I lose x minutes getting sleeve back on , getting the watch off etc etc. Like I said, you only do it once. How we laughed.
- —Guest Dave at Swim Log
Adjust for open water
- 1. Technique, technique, technique. Drill all parts of stroke for efficiency. 2. 1 exception. :) Use a 2 beat kick vs a 6. unless you are a seasoned swimmer, kicking will use a lot of energy. Use it for balance and streamlinnig. 3. learn bilateral breathing (both sides) if sun or waves are on one side, being comfortable breathing the other side is key. 4. practice sighting. search for video. 5. the last 50-100 yards increase your kick. You need blood in your legs or you will fall over when you stand. (happens every race) 6. play swim golf. count strokes for 50 yards and add time in seconds. Try to lower this number. It balances speed and energy. Work on efficiency (technique) to lower number. 7. Practice changing directions in the deep end without touching a wall. 8. practice standing and treading water starts with a group of people in the lane if possible. 9. If not a strong swimmer, start in the back and to the outside of the pack to avoid fighting for position. 10. relax. :)
- —TriBob
5 distance tips
- 1. Push hard off the wall 2. Tight stream-line. 3. Lengthen your stroke 4. Pull. - Freestyle pulls should be S-shaped. Do not let your arms cross to the opposte side of your body. Pull Hard. 5. Breath shallow. - Do not let your body turn with your head. Bearly get your mouth out of the water.
- —Guest jajajajajal