Triathlete Dad

So do I. A strong swim has three benefits to any triathlete:

Efficient swimming can shave minutes off your triathlon time.

Swim training carries improved fitness that benefits the bike and the run portions of the triathlon.

Swimming is a full body work out that’s easy on your joints. Gives your body a break from the pounding of the run.

Swimming is all about technique.

Poor technique can wear you out before you even get to your bike. Before my first Ironman, swiming was my weakest link. In fact, in my first triathlon 15 years ago, I swam with my head out of the water for the entire 1/2 mile. Before the IM, fishing and water skiing were my adventures with water. Swimming the Ironman’s 2.4 miles is much different than swimming to get the tow rope behind a ski boat. (In triathlon, the shortest distance race is a swim portion of 800 meters or about 1/2 mile.)

Training for the triathlon swim adds about 3 extra hours of training every week, not even counting the travel to the pool or lake. That’s the main reason why I stuck to duathalons (run/bike/run) races for 8 years.

I’ve improved a lot since then. Here’s how I improved my swim time:

Get swim lessons from a professional, and start swimming. I started swimming 2 days a week, 20-30 mins, and built from there.

Get a good Wetsuit, and get out of the pool and get into open water. There’s a huge difference and you don’t need that transition on race day.

Join a Master Swimming Program: It takes the boredom out of the swim. Peers push you and provide suggestions.

Have someone video tape you swimming. Tape a good swimmer swimming. Study the tapes and make adjustments.

Once you’ve learned your flaws, focus on swimming drills that correct the flaw. Don’t just keep swimming with poor technique. It will be harder to correct, the longer you do it wrong.

Swim early. I hit the pool at 5:45 a.m. 3 days a week. The endorphin rush will make the rest of your day incredible. (Especially when you stop by Caribou and get a dark roast and a chai latte for your honey and bring it home to her in bed.)

More places to learn:

Total Immersion

Swimming technology research.

Tags: ironman, swim, training, triathlon //