Blog
How do I improve my swimming?
13th May 2016
It's one of the most common questions in triathlon, yet one of the most elusive to achieve - how do I improve my swimming?!
Unlike cycling and running, improvement often doesn't correlate with the training effort you put in. Trying harder can sometimes seem to make you slower! It's easy to get frustrated, and instead invest your training in biking and running where you see more obvious returns.
BUT speaking as a triathlete from a non-swimming background, it's definitely worth persevering! It may not sound much, chipping away 1 minute from my 1500m time each year... But add that up for 8 years, and you are getting towards the pointy end of the field! And who says you can't improve your own times more quickly?
While I learned to swim as a child, this was mainly so my brother and I wouldn't drown on summer holidays, growing up in Dorset by the sea! However we were only ever interested in swimming out to rocks and jumping off. The concept of swimming for speed never came up until I joined a triathlon club (Thames Valley Triathletes) in my late twenties. So here is what I have learned in the 8 years since then!
Swim regularly
- Consistency is key. Even if you can only swim a few lengths to start with, do this several times a week so you don't lose your feel for the water.
Join a club
- Commit by signing up to a club or swimming lessons - whatever your level. If you're new to swimming, adult lessons may be a good place to start - you will get individual attention to learn the stroke basics.
- Triathlon clubs usually cater for all levels of swimmer and everyone is welcome. While the emphasis is usually on fitness, you may also be able to get pointers on your stroke.
- Masters swim clubs are open to anyone over 18, although from personal experience you need to be of a reasonable level, i.e. able to complete hour-long training sets.
- Joining any club has the great benefit of training with others - it's more sociable, offers structured sessions, and motivates you to push yourself harder!
Never stop working on your stroke!
- This is the single most important thing I have learned. Fitness is temporary, but improving your stroke is a long term investment!
- The objective is to become as streamlined and efficient in the water as possible. Everyone's stroke is different - identifying what you need to work on is often where a coach comes in!
- This could be improving body position to minimize drag, maintaining a high elbow position under water through the catch and pull, or developing a more efficient kick.
- There are probably 10 different things any individual could improve about their stroke! But a good coach will pick out the most important two or three to work on.
- Often drills can help learn 'feel' for a movement. For example sculling drills to learn high elbow position, or kick drills with fins to learn balance and body position in the water.
- Tools like pull buoys, paddles and fins all have their place in technique or strength work, but should never be relied on. Too many triathletes kid themselves they can swim every set with a pull buoy because it 'simulates a wetsuit'. Yes, they both give buoyancy (which compensates for a poor body position), but swim better without a pull buoy and you will swim better in a wetsuit!
Find a coach
- The best way to improve your stroke is working with a good coach - preferably someone who offers ongoing feedback rather than a one-off session. Video analysis can be useful but not essential - the eye of the coach is the most important thing.
- There may be a good technical coach at your local club, but if not, look around. I currently drive 2+ hours to Loughborough every month, but it is definitely worthwhile!
Don't give up
- Finally, don't give up if you hit a plateau - improvement is never linear. And don't listen to doubters - who say you will never swim under X minutes... Use it as an opportunity to prove them wrong ;)
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