Swimming is generally the most challenging of the three disiciplines of triathlon for a variety of reasons, mostly because it is the one sport that the fewest people do. Yet once you find a groove in the pool it can be the most rewarding. It is a great core workout and easy on the joints! It certainly helped me trim my waist after my second child…
Don't be afraid to get in the pool. Make friends with the lifeguards. They generally have great swimming knowledge and are very willing to help you learn! When I started swimming 4 years ago I could not swim 1 full lap. Last year I swam Peaks to Portland, based pretty much on swimming an average of 2 days a week and what the lifeguards at the South Portland pool and fellow swimmers taught me.
Unlike biking and running, swimming is more about form and less about what distance you log. Get in the pool, get comfortable and here are some great tips for starting out:
Swimming 101
Swimming is all about learning to relax while focusing on technique and form. Think of one or two things at a time. If you get too many techniques or pointers going at once, your stroke will fall apart. Find your favorite song and sing. Count how many strokes it takes to get across the pool. Should be around 18-26 depending on arm length. Enjoy the swim…
Body position
- Balanced
1. Swim downhill
2. Streamlined- like a torpedo
- Body rides high in the water with hips up
- Swimmer rotates from side to side along axis (spine) – belly button toward side of pool
- Picture a tube just below the surface of the water. You want your body inside that tube as flat as possible
Head position
- Neutral head position
- Head should be kept still with eyes looking forward & slightly up.
- Body rotates around the head
- The water should hit your head between your hairline and the top of your head.
- The further into the water you position your head the more your hips will pop up. Play with it.
Breathing
- Breath taken after body rotates to the side
- Keep head as close to the water as possible/ small air pocket if rotating at proper time= no mouth or nose full of water
- In an open water swim you will find that you need to rotate more to breath to avoid waves or chop.
- Practice alternating side breathing, right to left side. Every 3-5 strokes
Kick
- Flutter kick starts at the hip, not knees
- Ankles are relaxed and feet pointed
- Flutter is breaking the surface of the water
- Fins are a great way to help your legs find the rhythm. Make sure to kick without as well.
Entry/ catch
- Hand enters the water in front if shoulder, pinky slightly rotated
- Hand extends forward, rotate your body and stretch with that forward arm to get the fullest extension.
- High elbow
1. Hand anchors below water
2. Elbow must not drop
3. Like pulling over a barrel or keg
Pull pattern
- Body moves over the anchored hand- which stays stationary
- Maintain high elbows with palm facing body
- Keeping midline: keeping right hand on right side of body and not passing your nose
- Pull under the body 90-100 degree angle
- Finish pull to thigh
Recovery – above the water
- Hand leaves the water followed by the elbow
- High elbow above the hand
- Hand & elbow should be relaxed – spaghetti arms, this is the recovery portion of your stroke
- Arms – aren’t in total opposition or windmills.
