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9. Work Those Lungs. Mix in some hypoxic training sets into yourworkouts. For example, do a set of 4x100's breathing every3-5-7-9 strokes by 25, with 15 seconds rest in between each 100.Your lungs will thank you for it towards the end of the swimpart of your race!
As technical as the sport of swimming can be, it is tough tonarrow down the answer to the often-asked question, "what shouldI concentrate on?" So, I came up with a "top ten" list of stepsto improving your swim for a triathlon. These aren't necessarilyin any order, but should go a long way in helping you achieveyour goals, whether you are a beginner or trying to go pro.
5. Training Intensity. The best way to measure your trainingintensity is to count your heart rate immediately after [link widoczny dla zalogowanych] eachswim. You can estimate your heart rate by counting your pulserate for six seconds immediately after each swim. Add a zero tothis count, and you will have your approximate exercise heartrate per minute.
2. Head Position. Keep looking straight down when swimmingfreestyle. It's important to keep your head down with only asmall part of the back of your head [link widoczny dla zalogowanych] out of the water. [link widoczny dla zalogowanych] Also, asyou rotate through the water, try not to move your head with therest of your body rotation.
4. Kick. Try minimizing your kick as you train for swimming.Most people will kick extra hard to make up for lack of balancein the water. Minimizing your kick will allow you to improveyour balance, as [link widoczny dla zalogowanych] well as conserve energy.
8. Keep the Feel. If swimming is your toughest sport, it isimportant to "keep the feel" for the water, and get in the waterat least every other day (no, showers and baths don't count!)This way, your body maintains its kinesthetic awareness of beingbalanced in water.
7. Habit: Keep your arm from crossing over. One of the mostcommon bad habits I see in swimmers is the arm crossing over tothe opposite side on the pull. Breathing on your left sideresults in your right arm crossing over, breathing on your leftside results in your right arm crossing. Often times thishappens when one goes to breath, but sometimes it's [link widoczny dla zalogowanych] caused justfrom over-rotating. To avoid this, make sure your head isn'tmoving with the rest of your body, and try to pull more in [link widoczny dla zalogowanych] astraight line (still bending the elbow) and ending the pull onthe same side you [link widoczny dla zalogowanych] started (i.e. right hand slices into thewater, pulls back and hand ends [link widoczny dla zalogowanych] up near right hip).
1. Hand Entry. Slice your hand into the water right about atyour goggle line, and drive it forward. Many swimmers attempt toget as much "air time" as possible by reaching the hand outbefore entering into the water, but it is actually moreefficient to go through the water with your hand as [link widoczny dla zalogowanych] you [link widoczny dla zalogowanych] rotatefrom one side to the other.
6. Master's Swimming. Move to a slower lane to work on strokeimprovement. If you belong to a masters team, don't feel thatyou always need to keep up with your lanemates at every workout.Masters teams typically have many people with many differentswimming goals. It's important to do your own thing! Rememberthat technique comes before all else and if this meansswallowing a little pride to make improvements, just think ofhow much faster you will be for this in the long run.
3. Pull. In freestyle, your hands should pull all the way backpast your hips. The last part of the stroke before recovery(arms coming out of the water) should be an acceleration behindyou, and not up out of the water.
10. Work Your Weakness. In the sport of triathlon, most coachesagree that you should spend the most time working on yourweakest [link widoczny dla zalogowanych] of the three sports. For many of you [link widoczny dla zalogowanych] this will beswimming! Within swimming, the same concept applies. Spend themost time working on the weakest part of your stroke. Ifbalancing on your side is an issue, do some kicking drills onyour side. If moving your head is a problem, focus on headposition most of the time. Whatever it is, you will gain themost by spending your pool time improving on that weakness.
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