STRUCTURE YOUR SWIM TRAINING PROGRAM

September 2018 ยท 3 minute read

There are typically two varieties of people who seek out out swim aid for their triathlon swim (and become Tri Swim Coach subscribers!):

A) Newbie. This person hardly swims. They have not completed a race but or have carried out one but floundered. They may sink when making an attempt to kick on their facet. Or they might not be capable to swim at all!

B) Advanced Novice/Intermediate: This man or woman has accomplished a number of races but feels like they don’t “get” the swim portion. They come to feel like they do not have the endurance and really feel wiped out right after a long swim.

Equally A & B sorts must invest some time on the basic drills: kicking on your facet and shark fin drill. These will help to increase your balance in the water, which ALL of us, as humans, need to have to perform on.

Nonetheless, A-kinds must commit far more time on these basic drills. Keep training till you feel more well balanced in the water. Use Zoomers fins at initial. Get a total thirty day period to master these drills if you have to just before moving on to more superior drills and swimming sets.

B-varieties must shift on to much more superior drills following doing work on the fundamentals for a week or two. The focus need to change to Fist drill and Fingertip Drag to further improve stroke approach. At this stage you can start mixing in some swimming.

Here’s a basic sample instruction program for each and every kind:

A-Type Triathlete (Beginner)

14-7 days instruction strategy for next race.

Months 1-two: Facet kicking and shark fin drills (no swimming!)

Weeks three-4: Follow the a lot more sophisticated drills with some swimming blended in (75% drills, twenty five% swimming)

Weeks 5-6: Drills combined with swimming (50% drills, fifty% swimming), whilst building yardage slowly and gradually.

Months seven-10: Perform on creating up yardage, and on some interval instruction (75% swimming, 25% drills)

Weeks eleven-twelve: Proceed to develop yardage, and operate on intervals (eighty% swimming, twenty% drills)

Months thirteen-14: Taper. Again off depth and yardage (80% swimming, 20% drills)

B-Kind Triathlete (Advanced Newbie/Intermediate)

twelve-7 days training plan for up coming race.

Months 1-2: Begin with basic harmony drills and shift to far more advanced drills, gradually adding in swim strokes (80% drills, twenty% swimming)

Months 3-six: Develop yardage. (seventy five% swimming, 20% drills)

Months seven-10: Peak education. Hold building your yardage, and decreasing your intervals. (ninety% swimming, ten% drills)

Weeks 11-12: Taper. Back off yardage and intervals. Concentrate on method. (ninety% swimming, 10% drills)

Keep in head, in no way sacrifice strategy for pace! If you come to feel your stroke is slipping or if you are not prepared to progress to the subsequent level, maintain hammering the drills! There is no hurry!

The over are extremely generalized education ideas. Miami Swim Week will have to be the judge and adjust accordingly for your degree and your goals.

The impending interactive log solution will support manage your prepare even more, but you can start now with the plans and drills in the Full Guidebook.