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Warm-Up Builds Swimming Technique. By Jaime ... I just began working with a new-to-the-sport triathlete. He is so ... The key in triathlon is to complete the swim in a fast time, but to not get out of the water totally “blown-up.” ...
The start of an open-water triathlon swim. Associated Press PhotoI just began working with a new-to-the-sport triathlete. He is so enthusiastic and just wants to learn the sport.
The primary sport for this 23-year-old has been tennis, which he played through college. He has come to the realization that he might have to take a few steps backwards in order to progress. Learning to swim seems to be the greatest challenge for him.
The key for both is technique. To a strong athlete there is nothing more frustrating than to watch a smaller less athletic-looking person swim effortlessly lap after lap after lap.
The first thing that I have done is to convince them that we don’t have to swim thousands of yards right away. My goals is to create a smooth stroke along with proper body position through the water. If the body can be comfortable and streamlined in the water, all the energy can be used to propel the body. The key in triathlon is to complete the swim in a fast time, but to not get out of the water totally “blown-up.”
To begin their swim workouts, I always have the athlete complete a smooth and controlled warm-up. This will include performing numerous drills through the warm-up.
100 yds. of the catch-up drill. This is when you don’t begin the next arms stroke until the other arm is completed the entire stroke.
100 yds. of the “fingertip drill.” This keeps the fingertips skimming across the surface of the water on the recovery portion of the stoke. This is designed to keep the hand low to the water and the elbow elevated.
The rest of the swim workout is determined by the phase of the training program. When the workout calls for a fast or race pace set, I recommend to not go all out from the beginning of the set. I prefer to build into each set.
For instance if the set calls for a fast 25, build through the first 10 yards and then get to that all out pace. Use the build to focus and reinforce the form and technique of the stroke.
Jaime Dispenza has been a triathlete for 13 years and is a USA Triathlon and USA Cycling certified coach. Contact him at jmedispenza@gmail.com.