May 2008

Conquer The Swim Leg

It’s all in the Technique

For many of us the swim leg of a triathlon is the most daunting. Open water, weeds, mass starts... However, the swim can easily be turned from a weakness to your strength so you leave the water near the front of the pack.  Unlike cycling or running, where hours of endurance training are needed to improve; with swimming it’s all in the technique.

Whether you’re getting ready for your first triathlon or need to overcome anxiety about the swim leg; check out the video below with accompanying photos and notes from swim experts SwimForTri that highlight the key areas where you can improve your speed.

The video shows a perfect swim stroke technique, there are some specific points to take note of; you may want to watch the video a few times:

Length of the Stroke

• The swimmer is extending their lead arm towards to the wall. By rotating through the hips and shoulders he can stretch out the reach of the lead arm to make his body as streamlined and efficient in the water as possible.

Timing of the stroke

• The timing of the stroke is integral, whilst the swimmers lead arm is stretching out down the pool, his opposite arm recovers over the water with a high and relaxed elbow. The recovery arm then enters the water well past the head as the opposite arm begins the catch and pull phase under the body.

Body Rotation and Extension

• Pay specific attention to the body rotation and extension achieved with each stroke.

Keep Body High in the Water

• Note how the swimmers body stays high in the water. This is important as it eliminates any unnecessary frontal resistance whilst moving through the water.

Position of the Head

• The position of the head is relaxed, with very little vertical movement throughout the stroke.

In the Underwater Footage

• Pay special attention to the catch and pull phase, watch how the fingers point to the bottom of the pool and the palms face backwards.
• The elbows remain high through to the finish of the pull phase and exit past the hips.
• A strong paddle is created with the hand and forearm – work on perfecting this to drive yourself through the water as efficiently as possible whilst the body goes through its rotation.

To get a real advantage over your opposition, perfect your technique by heading to Swim For Tri for a one on one video analysis with their top rated coaching team in one of the two endless pools located in The City or Canary Wharf.
www.swimfortri.com

OPEN WATER – TOP TIPS

Swimming in open water is different to a pool! With no lane markings, a mass start and a course set out with buoys that are difficult to see whilst your swimming, it is important to practice for these conditions.  If you aren’t able to get to open water here are some drills to help you prepare in a pool, so get your friends along to practise them too. 

Swimming straight

750 or 1500 is quite a long way – so better not to add to it by swimming off course. Therefore swimming in a straight line is important! In the pool practice swimming directly above the black line in the middle. Try closing your eyes for a few strokes and see if you are staying over the black line. Focus on a straight arm pull to correct any straying offline.

Three abreast sprint

In a mass start you need to be able to swim next to others. You need some friends and a free lane to practice a race start. All start swimming at the same time to simulate a pack race start. Watch out for errant elbows and hands! If you do get knocked, compose yourself and get back into your swim as quickly as possible.

Chain-gang swimming

This drill brings together drafting skills, speed work and getting used to swimming in close confinement.  Again in a group, the first swimmer starts with the second swimmer following close behind on the first swimmers feet and so on. The last person pushes off and sprints down the centre of the lane and passes the others to take the lead. Continue this format till everyone has had a turn at the front.

Sighting practice

This skill is termed ‘crocodile eyes’. Use it to check you’re on course periodically through the race without loosing your rhythm or stopping. After taking a breath, lift your head so your eyes are just above the water line. Take a glance and then resume normal technique. In the pool swim five strokes normally, then on a breath raise your head for five strokes and lower head on another breath.

Swim For Tri also hold pool based squad training sessions and open water fitness and technique sessions in London and Roydon Lake. For full details check out:
www.swimfortri.com

Based in London, Swim For Tri is a swim technique and coaching concept brought to you by the brother and sister team of Dan and Keeley Bullock. They share over 30 years experience of competitive swimming, coaching, teaching swim lessons and direct involvement with the sport of Triathlon as competitors and coaches. Recent accolades include the 220 Tri Coach of the year and London Region Tri Coach of the year awards.
Find further details about all our courses at: info@swimfortri.com

OTHER ARTICLES IN FIT FOR SPORT:

Make sure you check out the article from sports psychologist Dr Victor Thompson, ‘Overcoming Race Day Nerves ’, to smash your triathlon fears and have your best race yet.