Six Tips for Off-Season Swimming

This swimming post is the second article in what will be a multi-part series with off-season tips for endurance athletes. We started with off-season nutrition, and will get to cycling, running, and strength training in future posts.

The winter is a fantastic time to spend more time in the pool. Many triathletes skip the pool in the off-season and when they return have to put in a lot of work to get back where they were, rather than seeing season to season improvements in their swimming. While it might not always seem appealing to get in the water if it’s cold outside, it’s a great alternative, especially if you need a break from riding and running. Swimming is non-weight bearing so it can give your body some additional recovery with cardiovascular system benefits.

Here are six tips you can consider to keep your swim skills strong in the off-season.

Get in several sessions each week, but keep them short and focus on technique and power rather than doing long endurance sets.
As one session each week, watch videos of great technique. You can search YouTube or spend some time on swimsmooth.com.
Film yourself swimming (front/back, and sides) and find one or two areas for improvement. Major efficiency flaws such as crossing over on entry or during the pull should be easy to spot. Phone video these days works well, just make sure it’s okay with your pool, as some have no filming policies without permission. Underwater footage with a camera like a GoPro can provide additional insight into stroke mechanics.
Get a professional video analysis of your swim stroke, or take lessons with a coach.
Do dryland work to improve range of motion and strengthen your shoulders, chest, and back.
Learn and/or practice non-freestyle strokes. It’ll give your freestyle muscles a break and will likely give you a better feel for the water.