Planning on doing some swimming in the near future? Interested in running your first triathlon? Sprint Triathlons are a BLAST!! The distances are all completely achievable and it’s a great place to just “test” the waters on the sport. I bet you could all complete a sprint triathlon! The distances are usually 3 miles, 10 mile bike and 100 yard swim. You can do the bike distance on any bike you have…Hybrid, Mountain, or Road! I don’t recommend a beach cruiser for this, but, anything else would be fine. If you don’t have a bike, ask your neighbors.
Today’s topic is swimming. In years past, I only did one triathlon a year so I never really “trained” for the swim portion and this year, I’d like to add one or two more triathlons to my resume, so I contacted Raja (Olympic Distance Triathlete and also competing in California Half Ironman Distance this weekend) for some tips on training for swimming. I asked her all the “girlfriend” kinds of questions, so here goes…
Do you use any particular product for your hair? (I have spent some time coloring my hair and do want to ruin the color.)
I don’t use anything. I have heavily highlighted hair and it has never gone funny colors on me. Unless your hair is bleached blond, don’t worry about it.
What’s your favorite brand of goggles?
Because of my narrow face, I have to use goggles with attachable nose pieces. So, I prefer the TYR Velocity goggles which come with three nose pieces. I’ve also found that unless I’m swimming first thing in the morning, I have to wash the face cream and sunscreen off my face prior to putting on the goggles otherwise, I won’t get a good suction. I also have the TYR Nest goggles which are cool, too.
Do you wear a swim cap?
Don’t leave home without it. My hair is a disaster trying to swim. I can barely control it with a cap.
How long do you spend swimming and is it mostly freestyle or do you use other strokes?
Minimum of one hour, but, usually 1.5 hours. I go to masters swim workouts that has a coach so that I may be inspired get in the water and swim. Find a masters program, they should have a lane for more beginner swimmers who want stroke work. I do mostly free since that’s what I have to be good at, but do try to do some of the IM workouts, they really do help with endurance and strength.
I know NOTHING about swimming! In fact, I can barely breathe at the end of every lap.
Me too. Find a pool near you (mine is at my local high school) and they should have a masters coach that will give you stroke work. You can also contact Kevin Kostella, he’s got an online swim coaching business.
What is your favorite brand of swim suit?
I use Speedo Endurance. They’ve worked the best for me.
Thank you Raja! Good Luck this weekend!!
Additional Resources:
Triathlete Magazine Swim Stroke Article.
SwimPlan also offers free online swimming programs depending on your needs.
2 responses so far ↓
1 David // Mar 27, 2008 at 11:38 pm
I have been swimming for 30 years. There are several things that remain constant:
* Always warm up first before trying to swim fast
* Stretch
* Use isometrics and small weights to build muscle strength
* Endurance meaning time spent in the pool will increase your ability and speed
* Technique, Technique, Technique–One can always find better strokes, and choice of workout
* Intervals–Make sure that part of your workout you push yourself as hard as possible and then wind down
* Have fun when you swim. If you are not get out of the pool.
* Freestyle is limiting your overall swimming ability, try and use all strokes
* Flipturn, flipturn, flipturn,
* Kicking is one of the most underated ways to improve your swimming. You should always isolate kicking. It only makes your swimming better
* Breathing–If you are in sync with your breathing the rest of your swim will go well. If you are gasping to hard, slow down
* Use hand paddles every so often but not too often–it can strain your rotator cuffs.
* Mix up your routine each time you swim–always change it around
* Watch the clock. Make sure that you stay within your allocated time period, e.g. if you are swimming 4 x 200 stick with x amount b/t the routine
* Watch other swimmers, to see what to do and what not to do
* Have a cross sport–I walk and use the outdoor pullup bars, etc. to gain more body strength
* Don’t swim after you eat–not because its dangerous but because if messes up your workout
* Relax
* Don’t take too much time off from swimming or you will find that you have gone several months back in progress.
* Isolate your strokes–just use one hand for each type of stroke. I can swim freestyle with my right hand for as long as I want then change to the other hand.
Hope this helps.
2 MizFit // Mar 28, 2008 at 11:28 am
it does help and more with the PRODDING than anything else.
Im not lazy yet I get LAZY with the crosstraining with swimming.
I dont wanna take the time to change dry off etc.
no
more
excuses.
M.
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