Swim Training Focus for Time Crunched Triathletes
For a time crunched age group triathlete, the swim is the most difficult of three disciplines to make progress on. Unless you have a lap pool in your backyard, getting swim workouts in can be incredibly difficult. The amount of time invested into getting a 60 minute swim in can be nearly 2 hours total as you factor in travel, showering, changing into work clothes, etc.
The age group athletes who make the biggest improvements on the swim are usually getting in the pool 4-5 times a week. And if you can only swim once or twice a week, it can be demoralizing to not see much progress. However, here are a few tips that can help you make the most of your limited swim time.
Focus on Form. Form = fast. The fastest, most confident swimmers all are able to hold good form as they fatigue in a race. As you focus on form, remember to start with balancing your body in the water, getting good hip rotation, reaching through your armpits, and relaxing your arm through the recovery phase. If your form starts to fail, pause for a bit at the wall and then get back after it. Quality is always better than quantity.
Swim lessons. This goes with the focus on form. If your time is limited, then it is important to make the most of your limited time. Working with a coach who can point out flaws in your form and help you fix those flaws is well worth the money. We provide swim lessons utilizing the Endless Pool in our Dallas store, and it is my favorite place to give swim lessons because I can quickly help an athlete make a form adjustment unlike in open water or a lap pool.
Use a snorkel… a lot. Again, this goes with the focus on form. (You might be noticing a theme here.) A snorkel, like this one, eliminates the need to turn your head to breathe and thus allows you to focus entirely on improving your swim form. I ask my athletes to use their snorkel during all warm-ups, kick sets, drill work, and sometimes on longer intervals.
Practice open water swim skills. Fast pool times don’t make necessarily make fast open water times. Open water swimming is more about skill than about pool fitness. Practice your sighting, drafting & group swimming (if you can), focus on improving your rhythm and effort while maintaining good form.
Incorporate Strength Training. You may not be able to get to the pool more than 2x week, but you can incorporate swim specific strength work in about 15 minutes every few days. Use stretch cords like these with a bench or yoga ball to work on engaging your lats through the catch & pull. And incorporate planks, including side planks with rotation, to develop a strong long body that maintains taut in the water as your rotate along the axis of your spine.
Even if your swim time is limited, you will still be able to make gains in the water. It may take a little longer, but progress will come! Happy training!
Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.