A breadown of all things swimming: training, technique, visualization

1. The Swim
Training, Technique & Visualization

2. Today’s Presentation
● Training Structure
● Review of proper technique
● Swim Metrics

3. TRAINING

4. Training- How much how often?
For the Beginner: Swim often, swim as much
as you can. Get in open water before race day.
Frequency: 2-3 days per week. (2 to maintain
fitness/ability level, 3 to improve)

5. Pool Workout Structure
Warm Up Get the body warmed up and prepare for intensity.
Technique/ Drills: Can be before or after the main set.
Main / Quality Set: The work/ intensity and volume in the workout. The workout
has purpose or focus such as increasing distance or holding pace.
CoolDown: Easy swimming, get the heart rate back to normal.

6. Tools for Swim Training
Suggested Training Aids
● Pull Buoy
● Kick Board (most pools provide)
● Fins
● Paddles
● Tempo Trainer (Wetronome)
● Halo Bands
● Video Analysis

7. Supplemental Strength Training
Lats
Triceps
Core -
Stabilization
Glutes and
Hamstrings

8. How long am I going to be out there?!
We want to have a pretty good idea of this
BEFORE the race starts.
What is your target distance and what is your
target time?
Once we know this time for a reality check..
FIELD TESTING TIME - OUCH!

9. Sprint Distance
● 600m or .47 mile
● About 656 yards
● 26 lengths of a 25 yard pool

10. Olympic Distance
● 1500m or .93mile
● about 1700 yards
● 68 lengths of a 25 yard pool

11. Half Iron Distance
● 1930m or 1.2 miles
● about 2112 yards
● 84 lengths of a 25 yard pool

12. Field Test Metrics
●Speed Metrics
○ CSS
○ T100
●Efficiency
○ RPE
○ Stroke Rate - rhythm and timing

13. Efficiency - Stroke Rate
Ramp Test

14. Efficiency - Stroke Rate
Rate
Ramp Test

15. TECHNIQUE

16. What is the secret to swimming?
To Relax!!

17. Why is Technique so Important?
Water is ~1000 times as dense as air!
This makes efficiency and technique very important in swimming.

18. Primary elements of the Stroke
● Breathing, Body Roll / Rotation
● Head and Body Position
● Hand Entry, Catch, Pull/Push, Recovery
● Kick

19. What we aspire to look like in the pool
Jono Van Hazel

20. Breathing

21. Breathing - Drills
● Guppie breathing
● Breathing on your weak side
● Bilateral breathing
● 3,5,7 Drills
● Underwater to the midline then 3 breaths

22. Body Roll

23. Body Roll - Drills
● Side Kicking
● Kick 6 Right, 6 Left
● Bilateral breathing

24. Head Position

25. Hand Entry

26. Hand Entry - Drills
● WK - Kelly
● One arm swimming
● Stick Drill

27. Catch

28. Catch - Drills
● Otter Drill
● Poolside Pressouts
● 1 Arm Swimming

29. Pull/Push

30. Recovery
1 2
3

31. Recovery - Drills
● WK - Kelly
● Fingertip Drag

32. Leg Kick

33. Kicking - Drills
● Dryland Kicking
● Kick w/fins
● Start with 25’s
● 1 leg kicking
● Side Kicking
● Mixed sets (25 front, 25 back, 25 left side,
25 right side)

34. Symptoms of Stroke Weaknesses
● Poor Body Position
● Cross-over Entry
● Huge Kick
● Dropping your Elbow
● Scissor Kick
To name a few….

35. Visualizing common weaknesses in technique.
Video of Triathletes in the Wild
“Ladies and gentlemen: the story you are about to hear is true. Only the
names have been changed to protect the innocent.”

36. Upcoming Free Clinics
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38. Q & A