Swimming for triathletes

Swimming is an ongoing problem for many triathletes. While most of us appreciate high training volumes, swimming training often feels more like the salad among sports. That doesn't have to be the case! This comprehensive guide will take you by the hand and show you how to optimize your swimming training, avoid common mistakes and deliver yourself confidently in open water. It doesn't matter whether you're just diving into a triathlon adventure or want to beat your personal best performance.

Why the right swimming training is so important for triathletes:

Swimming in triathlon is clearly different from pure swimming. Most triathlons require a quick swim followed by a slightly reduced pace. This is about getting away from the hustle and bustle when you start swimming and then throttling it down to the most efficient pace possible. If you are unable to swim at a fast pace at the start, the scuffle at the start will cost you a lot of time and energy. In order to maintain a high base pace efficiently afterwards, it is particularly important to maintain good water conditions, very little leg action and efficient breathing. These specific requirements of Swimming in triathlon require targeted training. A inefficient swimming style costs energy unnecessarily, leads to frustration and can cost valuable time and placements in competition.

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The most common swimming training mistakes made by triathletes (and how to avoid them):

Based on experiences with our athletes and from our own races, these are the typical mistakes in swimming training for triathletes and even more important: our solutions!

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1. No or pointless technique training: More than just “paddling”

The problem: Many triathletes swim permanently at one pace instead of relying on structured programs. When swimming for a long time, the quality of the movements usually suffers. Technical exercises are neglected or carried out half-heartedly.

Why you should incorporate technical exercises into your swimming training: Inefficient technology creates unnecessary water resistance, costs energy and prevents progress. Because of the high density of the water, you can barely compensate for poor swimming technique with fitness skills.

Integrate Technique training in EVERY swim session. Reduce the intensity of your workout if it helps you to consciously concentrate on individual movements. We recommend that you not focus on all technical aspects at the same time, as this can quickly become overwhelming and usually does not lead to progress. In regular periods of time, choose one or two focal points (e.g. water position, arm pull phase, breathing) and work specifically on them.

Waterlevel:

Exercises such as a bathtub (to feel a horizontal position) or the Superman Glide (to train your balance) help you improve your water situation and reduce water resistance.

Focus arm band:

The unicolate (alternating with left and right) promotes a feeling for the print and thus also improves your intermuscular coordination, i.e. the cooperation of different muscle groups, over the course of the move.

Breathing focus:

Practice the lateral breathing with focus on exhaling underwater. Make sure your head doesn't get too high as you inhale. A head rotated too far worsens your position in the water, disrupts your rhythm and causes resistance.

Additional tip:

External feedback is invaluable when it comes to learning the right swimming technique as a triathlete. A Swim training specifically for triathletes can teach you the right technique or correct mistakes right from the start. Video analytics Your swimming technique can also help.

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For a detailed Instructions for correct Kraultechnik and for specific exercises, we recommend reading our article on the subject

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Here you can also find an actionable explanation of Proper breathing while swimming for your triathlon.

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2. Lack of variety: Stop monotonous continuous swimming

The problem: Continuous swimming at the same pace primarily improves basic endurance, but barely improves swimming speed and technique. In practice, it is even noticeable that these monotonous sessions damage the technology in the long run and the athletes are not making any progress. In addition, varied swimming training is much more fun.

To do this, structure your swimming training with various series. Vary the distances (25m to 400m), the intensities, the break times and maybe even the type of swimming.

• Basic endurance: Longer intervals in a row (e.g. 400m) at the most relaxed pace possible. We would recommend this to advanced users, as you should keep your technique clean.
• Economization on the threshold: Medium intervals (e.g. 100m) at the desired competition pace with short breaks. You should be able to stay here with a subjective effort of 5-7/10 and maintain consistent times.
• Sprints: Short intervals (e.g. 25-50m) with maximum effort and longer breaks. On the one hand, this serves your maximum speed, which helps you to raise your other speed levels and optimizes your ability to get out of the hustle and bustle right after the start.
• Swim arms and legs in isolation: With a pull kick, you can swim arms and legs in isolation. This helps you to train the parts of swimming separately.

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3. No additional stable/flexibility training: The basis for a good water situation

The problem: Neglect of core muscles and swimming-specific mobility.

Weak core muscles result in poor water conditions (sunken legs, increased resistance). Restricted mobility in shoulders and chest hinders efficient arm movement and increases the risk of injury. Good mobility in the shoulder area will significantly help you learn the right crawl technique.

Incorporate 20-30 minutes of stabilization and flexibility training at least twice a week.

• Trunk stability: Exercises such as plank (various variations), lateral support, Superman, Russian Twists strengthen the core muscles.
• Mobility: Stretches for shoulders, chest (such as stretching on the wall), and upper back improve your range of motion. Swimming-specific stretching exercises Such as the “door frame stretch” for the chest are particularly valuable.

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4. Relying on swimming aids: You are using them to address prejudices

As triathletes, swimmers often ridicule us. The classic stereotypes include not only the watch on the wrist, but also the constant use of paddles and pull buoys.

The problem: Excessive use of pull buoys and paddles masks technical deficiencies.

Pull buoys conceal poor water conditions and inefficient footwork, and you also take away the opportunity to learn the symbiosis of rotation around the long axis, arm pull, breathing and leg stroke. Paddles change the feeling of water and can lead to shoulder problems if used incorrectly. In competition, these tools are prohibited anyway.

Use swimming aids in a targeted manner, but keep the overall type of swimming in focus

• Pull-Buoy: Can be useful for focusing on the arm pull, but shouldn't be used permanently.
• Paddles: They are suitable for strengthening arm muscles and raising awareness of water resistance, but require good technique and should be used with care.
• fins: They can help improve leg stroke feel and increase speed, but should not replace actual technique training. You can also reduce the difficulty of certain technique exercises.

Swim regularly without aids to get a feel for your body in the water and improve your natural water situation.

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5. No training in open water: A triathlon takes place in open water

If you train exclusively in the pool in your preparation for the triathlon, you risk an unpleasant surprise in the race. Open water places completely different demands on your abilities: waves, currents, limited visibility, orientation problems and contact with other athletes can severely impair your performance. The wetsuit also significantly changes the swimming experience.

We therefore recommend that, weather permitting, to integrate regular open water sessions into your training planto be as prepared as possible for your triathlon.

• Orientation: Practice targeting buoys or other landmarks. Swim in a group to practice pack navigation.
• Adapting to conditions: Get used to open water to get rid of your fear of it. This will keep you relaxed even under competition stress.
• Wetsuit: Work out in a wetsuit to get used to the changed feel and the extra buoyancy. Pay attention to the limited arm range of motion and adjust your technique if necessary.
• Physical contact: Swim close together with training partners to get used to the contact in competition.

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Your way to a better swim section in triathlon:

Improving your swimming performance in triathlon is a process that requires time and frustration tolerance. Be patient with yourself but be consistent in your training. Focus on the Quality of your movements, care for Diversification in your units and don't forget the important role of core stability and mobility. And as soon as the opportunity presents itself: Jump into open water!

With this comprehensive guide, you have applicable tips for your Swimming goals in triathlon to achieve. Use the tips, integrate them into your training plan and watch how you feel safer and faster in the water. The first part of your triathlon doesn't have to be a hurdle anymore.