• Is it more beneficial to use long strokes in freestyle?
• If yes, how can this be made possible?

What are Long Strokes?

Long strokes require arm extension and gliding after each arm stroke. This allows you to save energy while gaining more distance from each stroke, which is perfect for tri-athletes.

What’s Wrong with Short Strokes?

There’s nothing wrong with short strokes in themselves.  The truth is that they can even make you go faster. Unfortunately, a majority of the athletes especially the amateurs feel that this kind of stroke is not efficient enough to let them finish a ½ to 1 mile swim without draining their energy reserves for the 20-40mile bike race and the 5 to 10 mile sprint.

Comparing pool swimmers who take on 50, 100, 200 or 400 meter swims using an all out blast of energy or at least a controlled blast, to triathletes who swim longer distances and who have to finish a race that can be anything from 60 minutes to 10 hours is the common mistake.

Here’s How to Get a more Efficient Freestyle Stroke:

1. Train to kick sideways.

This technique will hone your balance in the water while improving your skill in extending and gliding at the same time. Utilizing fins can also be very helpful. Zoomers produced by Finis can be very helpful and come highly recommended.

2. Track the number of strokes made.

Every time you swim a lap, take note of the number of strokes that you need to to finish. Try to reduce the number of strokes…..while maintaining the same speed/time.

3. Incorporate golf.

No, I don’t mean the actual game, but instead a set of 6 x 50s. For every set, tally your strokes.  Then try to reduce that number for the next set.  Remember to record your times while you do this. Maintain your time while using a lesser number of strokes for every 50 – that’s the goal.  Swim golf is one of the three most important drills I incorporate into my triathlon training plans.

4. Clench your fists and swim.

Try swimming laps alternating having your hands clenched and with 1 to 2 lengths with your hands open. This will help you make use of your hips in order to swim and avoid using all your muscle strength going through the water.  It’s amazing how you’ll start to adapt your hand position when you’re fully conscious of how much power they can generate when used correctly.

5. Utilize the paddle.

Paddles enable you to perfect hand entry, glide, and pull all at the same time. Be careful and start slow with paddle use as you need to avoid shoulder problems.  You will be surprised at the fluidity of your movements after a few paddle workouts.

Happy swimming!

Terry

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Postures such as Downward Dog in yoga is a big help in improving one’s stroke, because it teaches the shoulders to properly support the body. By practicing the posture, a swimmer will know at what angles their shoulder hurts. In addition to that, another integral part in stroke technique is the proper rotation about the spine, while still using the arms to paddle through the water.

Downward Dog – while lifting one leg to the sky – is another pose that, if practiced correctly, will teach you to elongate the arm opposite the lifted leg, thereby strengthen the trunk and spine. This is the same position that is needed through the rotation of a free style stroke.

When doing this in the water, your position will make the stroke more efficient, and will also help in endurance, since a fuller breath can be taken. Furthermore, fatigue is lessened, since energy is not wasted due to inefficient breathing and poor stroke technique.

Reduce Post Workout Stiffness

Yoga postures focus on the suppleness of the spine, which helps in reducing stiffness in the spine. Excessive stiffness can be because of a number of reasons, especially faulty alignment of the body, and poor balance. Endurance training only worsens the stiffness of the vertebral column thus shortening the ligaments. Think of someone training for an Ironman who cycles near 250 miles, and runs 30 miles, or who swims 4miles each week.

Unfortunately, it is not enough to simply exercise for hours to loosen the spine. The three movements involved in triathlon:  swimming, biking and running are all linear motions. Swimming involves a greater range of motion than biking and running.  However, it still remains as a linear motion. The strokes involved do not provide the stretch, twist, bend and elongation that is necessary for the suppleness of the spine.

Proper breathing

Just like any other sports, proper breathing is essential during an athletic performance. There are many misconceptions with breathing and, one of the wrong common beliefs is that breathing harder and faster will help in getting more oxygen into the blood, thus generating the energy needed in sustaining the physical activity.

If you are out of breath, it is not because you are not breathing in enough but rather, it is because you are not breathing out enough. The reason why this happens is because ordinary breathing squeezes out very little volume of air from the apex of the lungs, leaving the base of the lungs almost inactive.

In yoga, proper and efficient breathing allows an athlete to experience a new level, and explore deep laces within them through their practice. Similarly in triathlon, if the athlete incorporates proper breathing techniques, he or she will discover new secrets in athletic practice and lead them to becoming more efficient athletes.

Proper Relaxation

There are a lot of people who practice yoga for relaxation purposes. Whatever is learned not only aids in everyday life but, also, in improving athletic performance. Relaxation is also essential for efficiency, recovery and rejuvenation of an athlete.

Sufficient rest is needed by any athlete to recover and become stronger. Tight muscles, emotional fatigue, and other detrimental effects are caused by too much training without enough rest. Relaxation can be done by taking a day off training or by a 30 minute meditation session or a nap.

Overall, yoga allows us to learn how to act, rather than be acted upon. We get control of our internal environment through a proper diet, proper mental state [through meditation], and relaxation. Proper posture, together with breathing and relaxation, will work hand in hand with proper diet and meditation/ positive thinking, and allow anyone to achieve more as a yogi and consequently, as a triathlete.

Yoga opens the doors and allows one the ability to fulfill and/or achieve his or her full potential.

Tri Trainer

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These factors can affect the outcome of any triathlon’s swim, but as long as you are able to focus on the controllable factors during the race, you can increase your chances of finishing the swim while still maintaining a strong form.

Being able to read and pace your personal energy is vital when it comes to controlling your race. While training, you need to focus on how you feel during workouts. Always pay close attention to the moments when you feel like the most energetic and, also, when you lose energy.

To make your training more effective, you need to include several full race simulations both in the open water and pool. This is so you can determine how your body will react under circumstances on a normal race because those feelings will be amplified on the race day itself. While the extra adrenaline will work on your advantage, it still must be used correctly.

Oftentimes, you run out of steam too early, which will cause you to finish your swim with no energy left for the rest of the race.

Shift Your Gears

Use your long swim in practicing shifting gears. You need to take note and count your strokes to get your average count. After every 200 yards, try picking up your pace but still maintain your average stroke count.

Break your race into four quarters so that you can maintain your energy throughout the swim.

First Quarter: During the start of the swim, try to gain a strong position while working to stay out of the way during the initial fight for the pole position. Other triathletes will be fighting to stay inside of the pack and the best thing that you can do is by going against the grain.

Start towards the outside of the pack and the moment you see you are getting closer to the first buoy, move your way towards the middle. In doing so, you will gain more by having enough open space.

Second Quarter: Once you get past the chaos on the opening part of the swim, make sure that you still conserve and pace your energy for the later part in the race. Get into a rhythm that works for you and, as much as possible, maintain a steady pace.

Third Quarter: This is the part where you kick into gear and this will be to your advantage because a lot of swimmers wait until the last part before they push their pace. You can gain a stronger position of you kick into gear as early as the third quarter. However, this doesn’t necessarily mean that it’s time to lay it all on the line because swimming faster is only a small part of the race, but blowing off all of your steam will hurt the final two legs of the race.

Fourth Quarter: Maintain rhythm and technique during the last part of the race. Use this time to grab plenty of air and conserve energy, because you will need it on your bike.

By employing the above techniques, you should be on your way to a strong and stress-free swim.

Happy swimming!

Terry

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A: Wearing a wetsuit on a race depends on the rules. The majority of age groups allow triathletes to wear wetsuits. In this case, you definitely should wear a wetsuit. Not only will you be able to withstand the freezing cold water on the swimming part, but it will also give you the advantage of buoyancy, which makes it easier for you to get through the water.

Q: Can I swim another stroke besides freestyle?

A: Yes you can, although freestyle is proven to be the fastest, and most common stroke used in triathlons. Beginners, on the other hand, may benefit from occasionally doing other strokes such as back stroke or breast stroke, so that they can regain their breath.

Q: Where should I line up at the beginning of the race?

A: It is more advisable if you stay at the back and to the outside. Unless you’re really strong of a swimmer, starting in front of the pack will only get you clobbered. Of course, the last thing you would want to do is lose energy just by fighting against this.

Q: Should I use a heart rate monitor?

A: If you are more used to using a heart rate monitor when training, it will be to your advantage to use it at certain points in the race. In transitions, it will be better if you keep your heart rate from getting out of control.

When it comes to swimming, it will be impossible for you to find a way to look at your watch and keep track of your heart rate.

Q: How often should I “sight”?

A:  In triathlons, the first thing that you need to do is to determine how many buoys there are and learn the course. This will limit the instances where you need to pop your head up and see where you are going. It will be much better if you find a buoy that you could focus on when lifting your head up. Otherwise, checking every six to eight arm cycles is enough.

Q: How often should I breathe during a race swim?

A: Don’t focus on this too much if this is the first race you have participated in. Breathe when you need air, even if it means doing it every two strokes. As you progress, you can always train to breathe bilaterally. This will help you in navigating and swimming in a straight line.

Good luck!

Terry

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Self-Diagnosis?

There is no way that you can do self-diagnosis and correct, by yourself, any flaws in your stroke. Even professional athletes and Olympians still rely on their coach for this kind of correction.

Master swim coaches are the best stroke analyzers, and they can provide their analysis both within the context of any group workouts, or even on one on one training sessions.

Film Yourself

Another great way of receiving stroke analysis is by attending a weekend triathlon or swim camp in which some of them even offer videotape of your stroke and their analysis on it. You can also videotape yourself while doing strokes and send it to an expert coach for analysis.

There is no way of becoming a better swimmer by employing the same tactics that you always use in becoming a better runner. By getting in shape in the water, it means building up your yardage and working harder.

The only way that you can improve your swimming, is by improving your technique and efficiency. The best thing you can do is cut out your marathon swim sessions and, instead, focus and improve your technique.

Good luck!

Tri Trainer

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Those who work up the courage to attend a Masters workout often complain of feeling isolated. These disillusioned triathletes come away feeling that Masters workouts are no place for novices.

The truth, however, is that only 20% of those working out with a Masters team are training for a competitive triathlon swim or some other competitive swim event. The remaining 80% of participants are merely interested in improving their fitness levels.

Therefore, even if you are used to training solo, and the idea of swimming with a Masters team slightly intimidates you, mull it over anyway. Both beginning and veteran triathletes can reap the benefits of Masters swimming.

Here are 10 things you should know to help you get the most out of training with a Masters team:

1.   Being on time is crucial. Show respect for the coach and your fellow athletes by arriving on time.

2.  It is okay to be a beginner. As a matter of fact, the coach and most of the other swimmers will realize it, and will be eager to help out.

3.  Different groups have different goals. Know what you expect to achieve with a Masters team in advance and articulate your goals to the coach. Most coaches are agreeable to working with swimmers of all levels. If not, there is bound to be another team in your city that matches your goals more closely.

4.   Questions are your friends. Asking questions will help you learn the basics, so do not hesitate to ask them. Within the first week, you should know how to read the clock and also understand lane order.

5. Rest Up. Training for a triathlon swim is challenging, so make sure to get plenty of rest. Be courteous and move to a slower lane if you cannot keep up in your lane.

6.   Keeping a positive attitude is essential. It will make your training sessions seem less taxing.

7.   Learn to swim the proper patterns. In most pools, there is line in the center of the lane. Always staying to the right of the line allows all swimmers to share the lane comfortably.

8.  Be sociable – it’s not just for the Internet. Take the time to introduce yourself to your lane mates before beginning your workout. Remember, training for a triathlon swim takes time, and knowing your fellow swimmers will ensure a more pleasant workout experience.

9.  Refrain from being a “lane hog”. If someone touches your foot to pass, keep swimming to the right or stop at the next wall and let them. Even the best swimmers get passed at times, so do not take offense.

10.   Remember your goal. Remember, according to the website at USMS.org, the goal of the Masters swim program is to help you improve your fitness level and/or train for specific goals while promoting a healthy lifestyle through the fellowship of like minded individuals.

Good luck!

Terry

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Training normally means just one thing: mile upon mile (or kilometer upon kilometer) of swimming, running, and cycling.

Evaluate It

At first glance that method might make sense, but looked at more critically, there’s good evidence to suggest that time-consuming endurance training is much less helpful for swimming-and may even hurt your performance

As a result, you may want to reduce the distance of the weekly training volume you thought you would require for a credible swim leg.

Reason one would be that the swim comes first in a triathlon. A lot of competitors are finished with the quarter-mile or half-mile swim in 20 minutes or less in a sprint triathlon.

But you may not be dismounting your bike until ninety or even more tough minutes have passed, and many new triathletes will still be out there on the running course 2 hours or even more after they started.

Fatigue

When is a serious energy shortage most likely to develop? Obviously it’s later in the race.

So cumulative fatigue-and the need to train yourself to resist it-is clearly much greater in running and biking compared to swimming. Think also of the limited work your swimming muscles do compared to your cycling and running muscles.

The swimming event is the shortest part of the 3 events, it typically lasts just one-third to one-quarter as long as the running and cycling events.

Technique

The 2nd reason to cut back on your swimming training time is the fact that swimming, when compared with running and cycling, is essentially an unnatural activity, in which practice without instruction can be unhelpful.

More training distance in water is a total waste of time for most people, compared to running or cycling, where mechanical efficiency is so much higher, and more training distance does make a good difference.

You are more likely to practice your mistakes than refine your technique. You are not becoming a far more efficient swimmer; you are just improving at swimming inefficiently.

Triathlon swimming is about efficiency.

It is how easily you finish the swimming event, and not how fast you finish it. Saving energy might be the most essential thing that you can do in the water in order to help your overall finishing time, because you’ve got a lot of work ahead once you’re back on land.

Standing behind the starting line on race day, think about what you are about to do in the water after the gun goes off as merely a way of getting to the real race start, the bike. Triathlon swimming and triathlon swim training must be more about race management than about racing.

Good Luck!

Tri Trainer

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Regularly count your strokes. Your best measure of efficiency is how many strokes you take getting from one end of the pool to the other. As fatigue increases and efficiency falls, your stroke count may go up by thirty percent, or higher, as you diligently tell your nervous system to lapse into inefficiency.

Practice stroke elimination. Make efficiency, not distance or speed, your objective. Set a stroke-count target of 10 percent less compared to your norm. For example, if you usually take twenty-two strokes per length on endurance swims or repeats, set a new limit for yourself of just 20.

Instead of how fast you can finish, or how tight an interval you can manage, see how far into the swim or set you can hold that count. (Note: You should swim easier, not harder, on your lowest count; do not strain to bring it down.)

Streamline yourself with skills. Work on getting your nervous system used to efficiency-promoting skills that make you swim like a fish when you’re not counting strokes. These would take a lot of work in order to be comfortable, for the reason that none of these skills comes naturally, however they produce good results.

These three skill drills will make an immediate difference:

• Hang your head. Head-spine alignment is really important to efficient swimming. During training, release your head’s weight in order to find its most natural position and do not hold it up. Look directly down, not forward. Let your opponents do all the looking during the competition, and just follow the swimmers ahead of you, limiting your peeks forward to once every twenty strokes.
• Lengthen your body. A longer body line allows you to swim faster and easier since it lessens drag. Concentrate on using your arms to lengthen your body line instead of pushing water back. Like sliding into a mail slot, slip your hand and forearm into the water.
• Move like water. Water rewards fluent motion and penalizes rough or rushed movement. Pierce the water; slip through the smallest possible hole. Swim as silently as possible. During the race, make it your ultimate goal to be the quiet center of any pack you’re in, stroking slower and with much less splash compared to all the flailing arms around you.

Swim less, drill more. If you still find yourself not able to decrease your stroke count to a consistent twenty strokes for every twenty-five yards (about 23m) even with your best efforts, then it’s better for you to do more drills and less swimming.

Your stroke inefficiencies are extremely stubborn that each lap you do makes them more permanent. The only way to break those bad human swimming behaviors, and build new fishlike ones, is to spend more time doing drills than conventional swimming.

For the following month or two, try doing a minimum of sixty percent of your distance in stroke drills and see how your stroke reacts. Drills must constitute no less than 25 % of your total workout time even when you reduce your stroke count to twenty strokes for every twenty-five yards.

Good luck!

Tri Trainer

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Learn open-water skills. This suggestion goes for everyone. But if your swim background comes mainly from pool swimming, then you’ll need to experience open water. Dealing with waves and navigating a race course are skills that pool swimming cannot teach you.

Focus on technique. Even veteran swimmers have to constantly develop their efficiency in the water. If you have developed bad habits, for example a lazy stroke in one arm, or a flutter kick that churns up water, now is the time to improve in those areas. Remember, you’ve got to bike and run soon after a swim, therefore the more efficient you are, the better off you’ll be.

Become a land lover. Do not give all of your time and energy to training in the pool. Swimming comprises the shortest part of a triathlon. Majority of your time ought to be spent on biking and running.

You may integrate many types of exercises into your schedule, each fulfilling a unique and specific objective. You should base your mix of swim exercises on your current swimming capabilities.

For instance, if you’re still learning to swim the front crawl correctly, then concentrate on technique drills.

There are countless different drills that you can do in the pool, but here are general descriptions of the three major kinds of swim exercises.

Interval training. These are sets of moderate to high intensity short swim laps, having a short, timed rest in between. In most sports, interval training is a key element to developing aerobic capacity and increasing stamina. In swimming, it can also help your technique.

Set distance or timed swims. These can be a set number of laps without stopping or a predetermined time close to whatever you might experience during a race. The primary purpose of this is to be able to build stamina, however, it’s also essential that you should use appropriate technique all throughout.

Drills. Drills must take the majority of your time spent for swimming if you are a newbie in swimming. Each drill focuses on a certain aspect of proper swimming method.

Good luck!

Tri Trainer

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Practice in the Pool

There are various approaches to prepare for open-water swimming in a pool. These exercises and activities consist of the following:

• Sensory swimming focuses on one specific sensation (such as feeling balanced).
• Stroke eliminator swims checks on your stroke efficiency.
• Longer swims use greater stroke efficiency for consistency.

To have greater stroke efficiency, try these stroke exercises:

Hang your head. Head-spine alignment is vital to efficient swimming. During training, release the weight of your head to find its most natural position, don’t hold it up. Instead of looking forward, look directly down. In the event: Let your opponents do all the work of looking; just follow the swimmers before you, limiting your peeks forward to once every twenty strokes.

Lengthen your body. A longer body line enables you to swim much faster and easier because it lessens drag. Focus on making use of your arms to lengthen your body line rather than pushing water back. Slip your hand and forearm into the water as if sliding it into a mail slot.

Move like water. Water rewards smooth movement and penalizes rough or rushed motions. Pierce the water; slip through the smallest possible hole. Swim as gently as you possibly can. In the race, make it your ultimate goal to be the quiet center of any pack you’re in, stroking slower and with much less splash than all the flailing arms around you.

Train in Open Water

Do some swimming in a lake or the ocean before the actual event. It will enable you to get accustomed to the absence of convenient guides like lane lines. You’ll figure out how to navigate using on-shore landmarks.

For your safety, swim together with an experienced partner or with a group, or you can have a canoe or kayak escort, or in water you know well. Keep close to shore in cold water. Hypothermia (lowered body temperature) could compromise your coordination and judgment.

When the water makes you feel very cold, it is very best for you to put on a wetsuit.

Practice the same technical points you have been practicing in the pool and don’t just swim. The plan is to smoothly transition from your pool training to an open water race, so make it an open-water practice. Swim downhill, reach forward with a weightless arm, roll your hips from side to side, and so on.

You can’t count laps out there? No problem. Count the number of strokes instead. Do this approach for a hundred strokes or even more. Not having walls can in fact make it easier because your rhythm is not interrupted. And you’ll find it is easier to groove your stroke.

Good luck, and swim safe!

Terry

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