Sprint Triathlon : Improving swimming time ???

Seres

Hey everyone
i am training for my first sprint triathlon but my swimming is my weak point , anyone give me some tips on improving my time?

Breathing : better every 2 or three strokes ?
Training : what type improve speed , a lot of short drills or long swims ?
Stroke : general tips ?

All tips welcome

911sc

Anything of interest in this thread?

tracto

First of all i'd say breathing every second stroke is the best in a race situation as you can take on a lot more oxygen and get into a nice rhythm, all of the top distance swimmers in the Olympics will be breathing every second stroke. However I wouldnt be surprised if they do a lot of bi lateral + swimming in training as it can help build a bigger aerobic base and gives you a more even stroke.

Its hard to give out general swimming tips without seeing you actually swim but the one thing i always say is to try to relax in the water, slow down your arms and concentrate one getting a good, full pull with each stroke (i.e stretch out, catch the water, bend your arm and pull back smoothly). Breathing seems to be the biggest problem for most beginners but slowing down the stroke should help matters.

Best bit of advice I can give you is to go along to some of the masters sessions and do the sets they give you, there'll be plenty of different standards and there'll be a coach there more than happy to look at your stroke. Belvedere in the mornings and Glenalbyn/Stillorgan in the evening are two places i know do good sessions. I'm sure if you search this forum you'll find much more.

Seres

thanks tracto , will try out those suggestions , pity i cant go along to the master sessions because i live down the country , roscommon , tried to get private lessions in the local pool but they dont give them to adults , sorry what did you mean by bilateral training ?

Kim30

Im the same im a weak swimmer. i find breathing is easier after every second stroke. because you settle into a breathing pattern better. somebody told me its good to drop your opposite hip to your stroke in the water and let your body glide a bit for each stroke - use the power of your last stroke to glide you forward. im not sure if this helps ( make sure it works for you before the race!!) best of luck.....

tunney

Train swimming every 3rd or 5th stroke.
Race swimming every 2nd

Don't drop your hip. You're hips should rotate but not because you drop your hip but because your pull is strong.

Don't glide in open water unless is pancake flat with no currents or waves.

Kim30

ok dont drop the hip and dont glide. can you tell me exactly how i should swim in a lake then please???????.......

Seres

why in training should you breath every 3 to 5 strokes , to be honest i prefer breathing every two strokes outright , is this a problem do you think ?

Seres

hey Guys

For Kim : got some tips for improving my swimming on this website http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=261
they seem good so i think i will try them in some drills over the next couple of weeks

Question : will it be more effective for me to spend my weekly pool time doing drills on improving my technique or should i try and work on my distance ( spend time swimmimg lenghts )

i have roughly 2-3 one hour sessions per week in the pool

messed_up

One thing I'd like to work on is emptying my lungs better before taking a breath. Any tips on smoothing out your exhalation? - I think I tend to exhale in little stages rather than one long breath.

tunney

Kim30 wrote: »

ok dont drop the hip and dont glide. can you tell me exactly how i should swim in a lake then please???????.......

You don't drop your hip to generate propulsion, your hip drops because you generate propulsion.

Gliding is a bad idea in rough waters, it its rough a short faster stronger stroke is preferred to a long slow gliding stroke.


Discalimer: I'm not a fantastic swimmer (24 for 1500m)nor a swim coach

tunney

Seres wrote: »

why in training should you breath every 3 to 5 strokes , to be honest i prefer breathing every two strokes outright , is this a problem do you think ?

In a pool yes, it is a problem.

Main reason being injuries. Breathing on the same side results in muscular imbalances which result in injuries. During a race its grand but day in day out. Its a bad idea.

From a technique point of view if you're only breathing on one side I doubt your technique is the best in general.

Kim30

thats ok thanks you have to be better than me! but many thanks for the tips. i just really should get training a bit more for my next triathalon