Training for a distance swimming
event is very different from
training for a run or cycling
event. When training for a
marathon, for example, you
would start out with short
runs, and gradually increase
your mileage each week as
you build up endurance. You
may work on sprints to increase
speed, but overall the goal
is to run further or for a
longer period of time to get
ready for the event. When
training for an open water
swim or triathlon, you must
do much more than just swim
more laps each time you hop
in the pool.
First of all, you have to
understand that racing any
distance over about 200 yards
consists of using a combination
of aerobic endurance and anaerobic
endurance. Aerobic means 'with
oxygen.' During aerobic work
the body is working at a level
where demands for oxygen and
fuel can be met by the body's
intake. Anaerobic means 'without
oxygen.' During anaerobic
work, involving maximum effort,
the body is working so hard
that the demands for oxygen
and fuel exceed the rate of
supply and the muscles have
to rely on stored reserves
of fuel. Anaerobic training
is generally attained at around
75% of maximum heart rate.
Interval training is used
to describe the system of
multiple repeat swims used
in most swim training programs.
An example is a set of 10
repeats of 100's at 80% effort
with 10-20 seconds rest between
swims. The best way to improve
aerobic endurance is through
short rest periods. The most
effective aerobic fitness
training occurs when a swimmer
begins the next repeat with
their breathing and heart
rate still considerably elevated
from the previous swim. This
condition causes physiological
systems to remain overloaded
for the entire set of repeats,
including both the rest and
work periods.
Example of a typical aerobic
set:
10 x 100's on 1:40 interval
This means swimming ten 100-yard
swims within 1 minute, 40
seconds, including rest. If
you finish the 100-yard swim
in 1:20, you get 20 seconds
rest. If you finish in 1:35,
you get 5 seconds rest.
Anaerobic fitness is also
an important part of your
training, although it should
not be emphasized often when
preparing for an Olympic distance,
Half Ironman, or Ironman-distance
triathlon. Effective anaerobic
fitness improvement is done
in two ways. One is short
sprints at race pace with
short rest periods, which
allow your body to become
used to lactic acid buildup.
The second is through speed
work: short sprints with plenty
of rest.
Examples of typical anaerobic
training sets:
1) 20 x 25's on :25
2) 20 x 25's on 1:00
In set #1, you are training
your body to finish a race
strong, with lactic acid buildup.
This type of set should not
be done more than once per
week. In set #2, you are building
up your speed. For distance
athletes, this is only needed
about once every 2 weeks at
the most.
Keep in mind that no training
should be done at the expense
of technique! There is never
a point where you should cut
drills completely out of your
workout. If you are a true
beginner, take a few lessons
before you begin your training
program. With the right instructor
this can be one of the most
valuable things you can do
in training for a triathlon.
If you need help finding a
coach in your area, check
out our directory at http://www.triswimcoach.com/tsc/findacoach.html.
About the Author
Kevin coaches masters and
triathlete swimmers in San
Diego, CA. He operates the
website www.TriSwimCoach.com,
a resource for future or current
triathletes needing help with
the swim. The site features
a free email newsletter offering
tips and articles on triathlon
swimming. Kevin has also written
an electronic book titled
"The Complete Guide to Triathlon
Swimming" which is sold on
his website www.triswimcoach.com
in downloadable form.
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