NicoleIf you are one of the many triathletes who didn’t grow up with a formal swimming background, you might be similar to the many athletes I’ve talked to. They aren’t a big fan of the swim. They enjoy the sport, and they get through the swim, but they are frustrated.
The swim is the most technically demanding of the three triathlon sports. Water is 784 times as dense as air, so moving through it takes quite a bit of effort. The more drag your body creates in the water, the more work it is to get through it. Athletes are often frustrated with the swim because they are either causing too much drag or haven’t gotten the movement patterns of the stroke down, therefore aren’t able to propel themselves forward in an efficient manner. The newer swimmer usually deals with a combination of the two.
If your swim training is leaving you frustrated try a few of these things.
Get a video of you swimming. (Then watch it!)
You might not feel like you are crossing over, but the video doesn’t lie. Same thing with lifting your head to breathe. Video will always be honest with you. Granted, seeing yourself in the water often increases initial frustration, but it’s what you need to see what your major issues are so you can get on a path to correct them. If you have the opportunity to get in coached workouts with stroke correction work, do so! [Want a coach to review your video and give feedback? Contact me!]
Practice out of water.
Working on your high elbow catch? Practice the movement patterns in front of a mirror, in that way less dense medium of air. Trying to rid yourself of the crossover habit? Lay belly down on a couch with your shoulder just off the edge and single arm swim. If your hand hits the couch, you’re crossing over. Get your brain to train your muscles to move in the correct pattern out of water, they will be more likely to do them in the water.
Visualize.
Watch videos of good technique. [The Olympics are a great source for this!] Then get yourself in a quiet place, close your eyes, and visualize yourself with the perfect stroke. Visualize an awesome swim workout where you are relaxed, confident, and working hard. Visualize your perfect swim in a race. Visualize yourself happy with your swim rather than frustrated. Also think about what aspects of swimming are making you frustrated, and visualize those going away.
Strengthen your core and stretch.
Swimming ability is also dependent on range of motion. Those of us with tight shoulders, backs, hips, and ankles are going to have a tougher time moving through the water than those who are more flexible. Foam rolling, stretching, and yoga can help. The stronger your core is, the better you’ll be able to hold your body position to stay streamlined, and also use some of that strength to move you through the water.
Check your frequency.
If you are only swimming twice a week, you probably aren’t getting enough pool time to see improvements, depending on where you are starting from. Get to the pool as often as you can for additional short (15-30min) sessions where you are only focusing on technique, drills, and making sure you are relaxed in the water. And the more you swim, the more you might start enjoying it!
Be realistic.
I will never be a fast swimmer. But I can be a faster swimmer if I put in the work. I can’t get frustrated with my swim if I’m not stretching every day and working on my range of motion. But I know what my paces are and gauge my workouts appropriately. I love to get in the water, and the non-weight bearing exercise is a nice change from the pounding of running and the hunched-over nature of cycling.
So get out there and enjoy the swim!
Nicole
