10 Simple Tips to Improve Swimming Performance for Triathlon

1. Aim for efficiency. Don’t waste time trying to turn every triathlete into Kieren Perkins.
2. Swimming is a technique-based sport. Avoid the temptation to increase swimming volume before developing a good technique.
3. Work on the three “R’s” of swimming: Rhythm, Relaxation, Range
4. Teach accurate pacing and stroke counting as a matter of priority
5. Develop the triathlete’s efficiency in Band Only Pull.
6. In the early phases of teaching, emphasise breathing, Particularly Exhale.
7. For every lap swum with equipment, swim two laps without. Equipment is not a short cut.
8. Make sure your triathletes take a share of the lead in training and leave 5 – 10 seconds apart in their lane.
9. Work on flexibility in ankles and stability in abdominals and shoulder blades
10. Incorporate quality drills in every practice.

Think Inside to Out, Central to Peripheral, Big to Little

A few ideas for triathlete swimming training:

In long sets, sprint first 50 metres, then back off to a relaxed rhythm. When you race, you are often required to go out fast as the wave of competitors fights for position

• Teach pacing, then pacing plus stroke count.
• Do deep water pack starts with many people in the lane once a week.
• In the triathletes have a home trainer or rollers, do swim – bike work regularly.
• Do non – stop swimming (no turns) if no ocean or lakes are available.
• Develop feel through fist drill etc.
• Do sets with and without goggles and with and without wet suit.
• Regularly swim one hour for distance, but holding a set rhythm (either strokes per lap or strokes per minute)
• Incorporate drills into swim sets
• Monitor intensity of training as a priority over volume.

The intelligent coach bases his or her training program around the recovery abilities of their athletes

Wayne Goldsmith