Thus far, I have completed two sprint triathlons: Callaway Gardens Sprint Triathlon and Emerald Pointe Sprint Triathlon. It seems that no matter how hard I train, my swim = epic fail. I dread the swim. I can have all the motivation in the world, but when it comes to swimming, I put it on the back burner. Running? YES! Cycling? YES! Swimming? YUCK! To me, there is no worse feeling than the dread of starting a race and knowing you have to swim a cold, long, violent trek across what feels like an ocean. It doesn’t matter if I am in the best shape of my life, I cannot seem to swim a 400m in less than 10 minutes. The only dooming thoughts that cross my mind in the water are: “I can’t breathe!” “Gasp!” “Air!” “I can’t breathe!” “I’m drowning!”
Assuringly, I am apparently not the only one who suffers from swimming = epic fail syndrome. For many triathletes, swimming proves to be the most demanding and the most difficult leg of the race. Running is natural. Cycling is like flying. Swimming is like…. drowning. However, there is no doubt that the swim leg is very important. The natural swimmers get the head start. My husband, who grew up a state ranked swimmer, tells me swimming should be more like gliding effortlessly than trying to aimlessly tread water to keep from drowning. I have tried to grasp and apply this concept. There is no doubt my form is not what it used to be, but I still can’t seem to get over the fear that swimming gives me. Don’t get me wrong. I love the water. I am what some would call a “strong swimmer.” I do move from point A to point B. I can also be fast for short periods of time. But I have not mastered the concept of effortless gliding, molding my body into the ultimate sailing machine.
So, unable to master this concept, I have, like a perfectionist, researched over and over again, tried and re-tried and tried again. Here is what I have come up with:
1. Your body is fastest when it is sideways. Therefore, when preforming the crawl stroke, you should emphasize and over emphasize twisting your torso and body sideways through the water with each reach of the arm. This will give you more room to breathe, and will make the stroke more effortless, conserving priceless energy.
2. Don’t freak out. Stay calm. When you freak out, breathing rate increases, inducing shallow breathing, allowing for not enough lung filling time. This will also tire you out even more.
3. After you reach, follow through by pushing the water with your hand down the length of your body before reaching again. You should keep a streamline position. This means not letting your arms and hands go outside of your bodily region.
4. The majority of the work should come from your abdominal muscles and hip flexors. These are stronger muscles and can endure much longer than arm muscles.
5. Technique! Technique! Technique! Start slow. Don’t keep pushing yourself if you are compromising form. If you practice using correct technique, you can work up slowly, and the gains will be much more than someone who is using incorrect technique.
6. Make sure you get comfortable gear that will aid you and not hinder you in the swim. Your goggles should not leak and should be almost uncomfortably snug.
7. Practice in open water; it is much different than swimming laps in a pool.
8. Practice, practice, practice!
Happy Swimming!
Allison Thelen
BS of Exercise and Health Science
