If swimming is your Achilles heel in a triathlon, then it is most probably because of the poor technique. However, here are some swimming workout, which make it quite easy to learn the right technique.

     Brainwork

     Requiring plenty of concentration, the goal of this swim workout is to maintain a steady pace while achieving high technical proficiency. It may sound simple but maintaining a steady, sustainable, non-stop effort throughout the distance can be a challenging task. While initially it may be difficult to achieve, but the target speed is race pace or slower, while maintaining the same speed over the distance.

     Sample Workout

     Try for a non-stop, steady sustainable effort for a 750-meter swim, done every 2 to 3 weeks. Initially try to restrict these efforts for short distances. You will see that as your fitness levels increase, you will feel stronger at the end of the swim, even though your time remains the same. This is an indication of an increase in technical proficiency so needed in a triathlon. With time you can add 100m to 300m to these swims.

     Technique Golf

     The technique golf workout routine helps in reducing the stroke count by varying the speeds from slower to faster than race pace, while you experiment with stroke rates and stroke distances. With its rules similar to that of golf, it is a fun way to improve your swimming. With time and experience, triathletes usually move to a narrower stroke range and towards race pace.

     Sample Workout

     This has to be done every week and involves swimming for 10 X 25 meters and a 15-30 seconds rest in between. Athletes need to count stroke for each length and add stroke count and time in seconds. The aim is to decrease total time for each 25 or 50 meters within a workouts.

     Race Simulation

     This workout is designed to stimulate a rapid race start, a moderate tempo during the middle meters followed by a slightly higher pace at the end.

     Sample Workout Read more »