Most triathletes find swimming the hardest of the three sports. I am lucky that I feel very comfortable with the swim portion of a triathlon. What does being comfortable with a sport mean? Be comfortable with your surroundings, the waves and swells as well as other swimmers, and other factors. 

If you are a rookie to the sport or a new competitor, at this time of the year you should be looking into getting stronger, correcting any faults and rehabbing any issues, especially in the swim. The swim portion of a triathlon is the foundation of the event. You may decide that you want to finish the swim in the same time, but less tired, so you have more energy for the cycling portion or you are going to push and finish in a quicker time.

My Plan for the Swim

Swim 3-times a week for 4-6weeks minimum before the event: do 2 sessions (30-45 mins each) and a 45-60min session:

The short sessions should include drills.

Drills

• Kicking
• Finger-tip Drag
• Ear touch
• One-arm stroke
• Closed Fist
• Body Roll (initiating from the hip)

Sprints – done on the 1st of the shorter days

• Short lengths 25 – 150m reps 

Tempo – done the 2nd of the shorter days

• 300 - 1000m reps

Distance – done on the long day

• Up to 2x the event distance

What if you are not able to get in the pool? Find a rowing machine (a Concept 2 or Water-rower). Do a workout similar to the schedule of your day with a similar intensity. For example, 5x 150/10x50, this helps strengthen the posterior chain to counterbalance swim work while working the cardiovascular system.

Swim Strong!