Triathlon Swimming Made Easy: The Total Immersion way for anyone to master open water swimming (PDF DOWNLOAD). Be the first to If you're already a triathlete, but a weak swimmer, you can make swimming the best part of your race. Congratulations on purchasing Freestyle Made Easy (FME) Drill Cards. This recommend our Freestyle Made Easy DVD. Our book Triathlon Swimming Made. Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming [Terry Laughlin] on soundofheaven.info *FREE* shipping on.
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Triathlon Swimming Made Easy: How ANYONE Can Succeed in Open Water Triathlon Swimming Made Easy can turn ANYONE into a beautiful, Fishlike. Swimming Made Easy: The Total Immersion Way for Any Swimmer to Achieve Fluency, Ease, and Speed in Any Stroke · Read more. With Triathlon Swimming Made Easy, we promise you can make swimming the best part of your race. By adopting the Total Immersion approach to swim training .
An in-line skater, cross-country skier, or speed skater's powerful quads can do little good if the rest of the body isn't stable and positioned for the push. Are you in the base, strength or speed phase, phase of your training plans. Watching my swimmers push off the wall, I could see that the tightly streamlined ones traveled a looooong way before they began stroking. Slice your hand into the water fairly close to your head, then extend it just below the surface. Several other of my triathlete friends have used the Total Immersion program with excellent success.
Cycling and running performance are primarily dependent on your cardiovascular fitness your traditional fitness level.
Your triathlon swimming performance is dependent on a combination of cardiovascular fitness and how well you are are able to reduce drag and maintain propulsion i. Technique will set the limit on where your fitness will take you. The Swim Goals of A Triathlete. Swimmers fitness and performance is based on finishing the set distance as fast as possible.
No matter what the energy cost. When they come out of the water or touch the wall, they are done. As a triathlete your race has only just begun when you come of the water. Swimming fast only to fall apart on the bike or run is pointless. Efficiency is king.
You have to be efficient through a triathlon swim — finishing as fast as you can building up as little fatigue as possible. Mountaineers that climb Mt Everest all start at Base Camp. The Death Zone starts ft. If a climber spends too much time above ft they risk certain death. Your body is only capable of maintaining its pace in the Death Zone for a very limited amount of time. Common Complaint One: Common Complaint Two: I swim consistently at 2.
If I push it I can break 1: I want to be stronger and faster in the water, but with a smooth and efficient stroke. The training you do must be progressively increased in order to bring about progress.
Training at your Threshold Pace which should be tested and adjusted every weeks ensures that your body is progressively being forced to work beyond your comfort zone. This is how you get faster while maintaining a smooth and efficient stroke.
Advantages of Swimming At Threshold Pace.
Using your threshold pace you will develop your awareness of how to pace correctly no more starting too fast and dying early!
Your Training Pace: The simple test to determine your goal time. There are a variety of methods to find your threshold pace. Each method will give you similar numbers. How to complete a CSS Test: Take your and times and plug them into the CSS calculator linked in the bonus section. Interval Training: How to create highly effective workouts. Once you have established your CSS Pace you can get as creative as you like with how you use it to create your workouts.
Unlike a majority of your bike and run workouts, your swim workouts should be primarily interval based with short er swims with rest periods between each swim. While you should do long, continuous swims from time to time, most of your workouts should be centered around a set of intervals. An interval is a set or series of short er distances repeated a specified number of times over, broken up with periods of rest.
Interval distances can each be the same length or vary in length. After completing the set interval distance you will rest before starting the next interval. Rest times can be tweaked and adapted but as a general guideline, for a CSS set we rest 10 seconds for every you swim.
Say you are training for a Olympic Distance Triathlon and plan to do a m workout. Instead of doing a continuous m you could do one of the following interval sets:. Both workouts equal to m and both will help you prepare for your Olympic Distance swim far more effectively than swimming a straight m.
If you looked at either of the m sets I wrote out and felt intimidated, do not fear. The beauty of CSS Pace training is that you can scale and adjust your workouts to your needs. This makes it highly personalized and specific to your needs. Before starting a CSS Pace set you always want to make sure you are warmed up. A good warm up will ensure that you:. Not warming up is a rookie mistake you want to correct. From time to time I will have my triathletes do a Race Pace swim without a warm up.
Every time I do, they come back to me with quotes like this:. Not the case. I finished in the same time as my last test but, my shoulders sure felt the burn earlier on. Shows how little I really know and how import the warm up is. Quite the eye opener. You must get a good warm up in at the start of you workout!
Hitting a Threshold Plateau: If you have been consistently training at Threshold pace but still feel like you are stuck at a plateau, there is one of 3 reasons why:.
Retest your Threshold Pace. Work off your new pace and see if you break through the plateau. Swim a minimum of 3x per week for a month and see if you break through the plateau.
Already doing that? Add an extra swim workout every week. Remember, technique will set the limit on where your fitness will take you. Making the best use of your time. Combining great technique with solid swim fitness is your key to triathlon swimming success.
But how much should you be doing of each? Focus on technique in the off season or in the early part of your season. As your priority race gets closer the amount of time you spend on technique will get smaller as your training sets get bigger. Here is how to best go about splitting your workout time between fitness and technique based on where you are at in the lead up to your priority race for the season. These are very rough guidelines and will be heavily dependent on where you are in your progression as a swimmer and what your goals are.
Two things should be clear to you looking at these guidelines:. Regardless of your triathlon swimming ability. Open Water: Growing Unshakable Confidence. For a variety of reasons, a majority of your triathlon swimming training will happen in a pool.
This is not a bad thing. Practicing in the pool is practical. It is also more effective when you want to develop your technique and build your swim fitness.
So your ability to transfer what you do in the pool into open water will determine how successful you are. But there are subtle adjustments that you must make and practice in the open water to ensure success on race day. The easiest way to swim the shortest distance. Swimming a straight line is the easiest way to improve your swim time on race day.
Increasing the frequency of your sighting strokes is the easiest way to make sure you stay on course.
As a guide you should be practicing to sight ever strokes during your race swim. This can vary on conditions and your experience but the range will cover most AG triathletes. Frequent sighting will help you swim straight, guaranteed. Recall the technique section where we talked about how lifting your head causes your legs to sink which results in extra drag.
If your sighting technique is not correct, the more you sight, the more susceptible you are to sinking hips and working against extra drag.
Sighting is a technique skill that you must practice regularly during your pool and open water swims. Here is how to sight correctly and stop your hips from sinking:. Lift your head only as high as necessary to sight — think of how a crocodile peers above the water. Only your eyes need to come up, not your whole head. Do not breathe while looking forward. Separate your sighting and your breath. Sight forward then turn your head to the side for a breath.
Sight then breathe. Arch your back while lifting your head so your legs and feet stay up near the surface to limit your resistance. Swim With People: If you want to transfer your speed from the pool to open water you have to learn to deal with swimming in a crowd or a pack.
If you swim by yourself, choose the busiest lane to complete your workout in.
Or purposefully swim at the busiest time of day at your pool. It will frustrate you and irritate you, but you will learn to deal with it before it happens on race day. If you swim with a group, practice swimming side by side, or in a line behind each other. Get comfortable being in close proximity to other swimmers. The more practice you can get with swimming in a crowd the better prepared you will be on race day.
To help prepare my triathletes we will race an Open Water Swim Race in the weeks leading up to their race. We treat these races as open water training days. Time and results are not important, but the experience gained is invaluable. Open Water Practices: Fail to prepare, prepare to fail. How you deal with any of these variables will come down to how experienced you are with them. Experience comes through practice.
The more you practice in open water, the better you will get at handling the variables that you will face in triathlon swimming. The simplest way to prepare: Your Wetsuit: Most triathletes LOVE their wetsuits. But swimming in a wetsuit can feel very different to swimming without one. The first time you put yours on ever or after a long break it may feel a little weird.
Your highest priority when looking for a wetsuit is comfort and fit. Your wetsuit must fit you correctly! A poor fitting wetsuit will:. A few things to consider when buying a wetsuit: You should be able to breathe deeply in and out. Without it altering or restricting the movement of your chest. Finding the best fit for your body and your stroke mechanics before you buy is so important. And by test, I mean actually swim in it. The brand or suit is a minor detail in comparison to fit.
Today, most of the suits in the mid to upper end offer similar benefits buoyancy and warmth. Your priority is finding what works best for your body and stroke. Once you have your suit, your need to get in enough practice time prior to race day. You must be completely comfortable in it. Swim Confidently: I have a client that comes from a very competitive marathon running background.
She was struggling with people bumping her during the swim start in each or her races. One day I asked her how she dealt with the massive crowds that fill narrow streets at the start of most marathons.
She told me she simply picks her line and runs it with confidence, if she makes contact with someone, so be it. From that day forward she approached her triathlon swim starts the same way. She picks her line and swims it with confidence.
Contact is bound to happen, but she can handle it, and so can you! The Fundamentals of Triathlon Swimming. I started swimming 10 years later than every one I was racing against. Is your goal to: Fix your technique and build up your swim fitness? Close the gap between you and your competition in the swim? You can read it and re-read! The PDF version also includes: Jump To A Section: Simply defined, good swimming technique is your your ability to: To reduce resistance you must focus on being balanced and aligned.
All this means is that your head, hips heels need to line up with each other — like this: They tend to hold their heads too high and allow their legs to sink too low — like this: To get into this position you need to: This usually requires you to lower it.
There should be no wrinkles in the back of your neck. Your goal is to have your hips break the surface of the water. Feel the wind on your butt! Just enough to raise your legs up to the surface of the water and stop them sinking. This is a highly inefficient way to swim. Aside from the additional power, rotating also: This Must Be Good! Why Not Download It? If you have limited flexibility in your shoulders this recovery style may not be possible.
The catch sets up an effective pull. To drive yourself forwards with the most propulsion there are a couple things you should focus on: The best cure for fear and anxiety is exposure.
Here are more practical pieces of advice related to breathing you can use: If Not, Do It Now! Think of your swim speed like Mt Everest. I receive emails like this at least 5 times a week. This issue is that common.
Warm up adequately in the pool so you are ready to swim fast. Complete a m time trial starting from a push not a dive and record your time Rest as much as you need after the This should be long enough to fully recover from the and be ready to give an all out maximum effort on a m time trial. Complete a m time trial starting from a push not a dive and record your time. Example Threshold Sets: Instead of doing a continuous m you could do one of the following interval sets: Warm Ups: A good warm up will ensure that you: Are comfortable in the water Have redirected blood to the muscles you are using minimizing your risk of injury Set up good stroke habits Not warming up is a rookie mistake you want to correct.
Every time I do, they come back to me with quotes like this: If you have been consistently training at Threshold pace but still feel like you are stuck at a plateau, there is one of 3 reasons why: The intensity level of the warm up should be in zone The idea is to acclimate to the water temperature and include stroke drills.
Squat Racks: Everlast Heavy Bag Starter Kit: Swim Parachute: Cycling Equipment: Running Shoes: GPS Watches: Who is Swim Workouts for? How is this Guide Broken Down? How are the Workouts Structured? Drills and Endurance: