Joel and Swim Technique

Let’s talk swimming.  The “mass start, adrenaline rushing, elbows flying, hanging onto those feet in front of you so you don’t lose your position in the pack” leg of triathlon.  This is what determines your outlook for the longest leg in the race (the bike):  will you be chasing down those feet you couldn’t hold onto in the water, or will you pedal frantically knowing you are being chased?  Are you the type of racer who secretly enjoys a choppy lake because you know others will struggle more than you, or do you train just enough to make it through this portion of the race without losing too much ground, knowing you’ll make it up later?  Maybe you panic in the water. (Don’t worry- it happens more often than you know! If you are new to triathlon or swimming in open water/in a large group come up with a plan should you get nervous/tired.)   

Whatever end of the spectrum you find yourself on in regards to swimming, you are trying to maximize your endurance, power, and efficiency in the water.  I would argue efficiency is the most important and definitely the place to focus if you are new to the sport.  Refined swimming technique = less energy spent in the water.  This weekend I am helping with a swim clinic for local triathletes.  Today, I’ve recruited the newest member of our family, Joel David Kuck, to help me discuss proper swim technique. 

Head position: in line with the spine; don’t over rotate when breathing; as for breathing: don’t hold your breath, maintain a comfortable breathing pattern (typically every 2, 3, or 4 strokes)

Eyes: looking at the bottom of the pool when swimming, looking to the side when taking a breath; when sighting for a buoy lift your head just enough to see the buoy then turn your head to the side to breathe

Hands/Forearms: the main propulsive surface, fingertips initially pointing forward then down towards the bottom of the pool; maintain a high elbow position during your catch and recovery

Core: body rotation and alignment is key; body rotation is initiated at the hips; imagine a pole going through the top of your head extending through your feet- you rotate along that axis; you are on your side most of the time, not your belly

Legs/Feet: your kick should be natural, not forced- do not overpower your swimming with your kick; try to maintain an even kick

You will practice your swim technique through repetition during swim, drill, pull, and kick sets.  Here is the equipment I use in training and racing:

·         Goggles: http://trisports.com/spwovago.html

·         Kickboard: http://trisports.com/sptrki.html

·         Fins: http://trisports.com/zualswfin.html

·         Paddles: http://trisports.com/strokhan2.html

·         Pull Buoy: http://trisports.com/tyrpullfloat1.html

·         Swimsuit: http://trisports.com/tyr-durafast-diamondback-onepiece.html

·         Wetsuit/Speedsuit: http://www.aquamantri.com/the-wetuits

See you at the swim clinic this weekend.  (btw: Joel has inherited some amazing swimming genes- you'll be hearing about him in the swimming world when he gets a little bigger)

miss