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Triathlon: Improve 2012 Season: Focus on Winter Swimming
By Margie Shapiro
November/December 2011
Swimsuit season may have ended, but here’s a notice for triathletes: keep your swim gear out. The darkness and cold weather of winter make it an ideal time to work on your swimming (indoors, of course). Here are some suggestions on how to make good use of your pool time this winter:
1) Increase your swim frequency. Many triathletes complain they swim regularly during the year or go from race to race with minimal water time, yet their swim split remains the same. This phenomenon of stagnant swim performance may be true, but it could be that these triathletes have not given the swim training a fair shake. Swimming once a week, though better than not at all, will not likely yield speed gains. To see true progress, in general, a swimmer must hit the water at least three times per week, if not more.
Also, triathletes who do not see swim split improvements but do see bike and/or run improvements may not have considered how swim fitness affects the other two disciplines. If your swim split is the same, but your effort in the water decreases, you will see an improvement in your bike and run due to greater swim energy management
2) Focus on technique with regular drilling. I am the first to admit that I feel best about myself and my progress when I am doing workouts that yield measureable results–splits, times, and distances covered. But reducing overall swim yardage in favor of spending more time on technique really works. During the off season, spend 25% to 50% of your total swim time focused on technique. I do plenty of drills during every warm up and cool down, and sometimes between harder sets.
3) Maintain some speed work. Even though top-end fitness takes the back-burner, it is important to practice your speed throughout the year. Include some high-speed work at least every few swims, using 25- or 50-yard sprints in small doses. For example, if your entire swim lasts 2,000 yards, include about 200 to 400 yards of short but fast swims with plenty of rest between.
4) Include strokes other than freestyle. There is great benefit to using a variety of strokes during your swims, especially if you are increasing swim volume. Allowing the shoulders to rotate in the opposite direction and stretch out the chest in backstroke will help stave off rotator cuff problems. Breaststroke (with proper technique) helps to stretch out the hip rotators and provides a different angle for feeling the water with your forearms. I spend most of my non-freestyle time doing the backstroke because I have a history of shoulder problems.
5) Swim with other people. We are fortunate to live in an area full of great masters swim programs. Having a coach on deck to design workouts or give stroke feedback may make the swim less daunting. Swimming with other people can be very enjoyable and you are more likely to swim faster when surrounded by others.
6) Embrace the swim. I have to take my own advice here. Swimming is not my strength, but a positive attitude helps. I remind myself how much I enjoy improvement, and how much my improved swim has helped my bike and run. And, there’s no greater feeling than starting the day with a great swim workout. So suit up and hop in!
Margie Shapiro is co-owner of Potomac River Running stores where she coaches runners and triathletes through the =PR= Training Programs. A professional triathlete, she is currently on the USA Triathlon Project 2012 Team (for Olympic hopefuls) and has been a U.S. National Elite Team member (2007-08) and Elite World Championships Team Member (2007).
SIDEBAR: Sample Winter Swim Workout
300 easy swim (mix strokes if you’d like)
100 backstroke
3 x 100 easy (50 drill/50 swim) 10-20 seconds rest after each 100.
(My favorite drills include sculling, 1-arm swimming, fingertip drag, catch-up drill, shark fin, closed fists, etc.)
100 backstroke
6 x 50 alternating 50 kick (on side or roll kick) and low-stroke count easy with 10 seconds rest after each 50.
100 backstroke
3 x 100 (25 kick, 50 drill, 25 fast with perfect stroke); 15 seconds rest after each 100.
100 backstroke
1,000 straight swim, pushing every 4th 25 (or every 4th 50 in a 50 meter pool). Repeat this swim every few weeks and see how your time improves.
Cool down with 6 x 50 (drill/free/back)