How to Train for the Tri Swim

The swimming leg can be a daunting prospect for any aspiring triathlete, but the good news is that training for the swim can be a very pleasant experience. Ceejae Miller, a biokineticist in Cape Town, Hilda Visagie, a beginner Triathlon Coach with Embark Tri in Cape Town, and STeve Attwell, head triathlon coach at Embark Tri have some advice for beginners starting swimming training.

Miller advises that someone with no previous training experience should start training slowly, and the starting distance should be realistic in order to ensure adherence to training. She also recommends at least one full day of rest a week; more if you’re feeling run down.

Visagie and Miller agree that swimming training should occur two or three times a week for beginners. “But as the level of competition rises,” says Visagie, “certainly five times a week would be a requirement.” She adds that swimming is the discipline in which it is the quickest to lose fitness so regular training is essential

An indoor pool is a very convenient place to start swimming training as it can be a comfortable and controlled environment. For instance, the pool at your local gym may be heated so weather need not be a factor in your training. “In the beginning, until you’re comfortable, the pool is a great place to train,” says Miller. “But when you’re more comfortable it’s important to get into open water because swimming 2km in a pool is very different to swimming 2km in open water or even the sea.” Visagie agrees that pool training is necessary for building strength, speed, endurance, and stamina, as well as improving technique.

The most important aspect of swimming training for the beginner swimmer/triathlete, says Visagie, is being able to swim the entire distance without stopping. Therefore the initial goal of swimming training is distance more than speed. “When you’re feeling more confident, your coach can help you to analyse your stroke to increase your speed,” says Visagie. Speed and endurance workouts in your swim programme are essential.

When it comes to planning your schedule, remember to include long slow swims until you’re able to cover the distance easily. Then increase your speed and include open water swims. Miller says that you need to swim at least 1km per session and Attwell says it’s a good idea to join a swim squad to get comfortable with swimming in a group environment.

To avoid overuse injuries that can plague beginner swimmers – these often affect the shoulders, neck, and back – you should also consider practising a stroke other than crawl (freestyle). Visagie also says that practising other strokes challenges your core in a new way and can help you build up strength for your main stroke.

Backstroke or breaststroke can be important on race day as well. “You might just need backstroke or breaststroke if, for instance, your goggles are kicked off or you’ve swallowed water and need to recuperate,” says Visagie. This is another reason that open water swims are an important aspect of swimming training: getting used to how to cope with various scenarios that don’t arise during pool training. Miller recommends backstroke or breaststroke for warm ups and cool downs.

In addition, pool toys like buoys, fins, and paddles are great for improving results in any swim programme. Used properly, they can improve technique or even build strength. “Plus,” says Visagie, “they can make a 3km swim a lot more fun because they add variety.”

Thanks to Embark Cape Town for the photograph.

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