Triathlon Swim Session (Week 2)

My Swim training in the NAC with Activ Multisport this week was tough, especially on the triceps. The session was good for upper body and core strength. I wasn't too good at it myself as my legs sank quite a bit as I tired out. It's a good wake up call though and I'll just have to keep practising to get better. Using the snorkel is really great for focusing on keeping your head still while swimming, this is very important if you want to swim well. Enjoy!

Warm up

200m front crawl using snorkel

200m kicking with arms out in front using snorkel

Main set

Front Crawl with snorkel and legs crossed, 32 x 25m with 5 seconds rest. (Try to concentrate on stretching your body out straight on your glide and then getting a good long arm pull)

Warm down

Back crawl 100m

Triathlon Swim Session (Week 1)

Swim set from my training with Activ Multisport on Monday in the N.A.C.  It can be easily scaled down for newer swimmers. Focus on doing the easy intervals easy and the fast ones fast. I know it sounds obvious but  many swimmers (like me) push too much on the easy parts and then can't do the fast parts properly. I will post up a new one every week.

Warm up
400 m front crawl, 4 x  75 m easy 25 fast
400 m with flippers with kick board

Main set
500 m easy 20 sec rest
4 x 25 m fast with 5 sec after each 25 m
400 m easy 20 sec rest
4 x 25 m fast with 5 sec rest
300 m easy 20 sec rest
4 x 25m fast 5 sec rest
200 m easy 20 sec rest
4 x 25 m with 5 sec rest
10 0m easy 20 sec rest
4 x  with 5 sec rest

Warm down
Back crawl / breaststroke mix

Importance of Proper Swim Training

Many triathlete's ask for tips on swimming. Well, the first thing to do is sign up for some proper structured lessons. Once a week is fine, you can always do your own sessions during the week as well. Stick with the lessons though, it will benefit you in the long run, this is why.


For new swimmers:

• You will develop more quickly than training by yourself or with "youtube coaching"
• Technique is really important. It is important that a swim coach looks at your stroke and gives you feedback on how to improve it.
• It's really hard to know what your doing right or wrong when your swimming as you cant see yourself.
• Coaches will give you drills to practice by yourself that will help you improve.

For swimmers with a good stroke:

• Swimming laps once a week with a group or club is a great way of having varied sessions that you might not plan by yourself, anyway, it's nice not to have to think about it.
• Here you will get varied sets to do that will develop aerobic fitness and swim strength.
• You will also do drills that will help you become a better swimmer technically. Some common drills use pull buoys, flippers, snorkels as well as rotation and breathing drills.
• Swimming with other swimmers is social and competitive, this makes for really enjoyable training.

The Smoothest Swimming Technique In The World? Jono Van Hazel