Swimming is a very technical sport. Compared to the other two elements of a triathlon, swimming has more small adjustments that can make a massive difference in your overall swim pace. Whether you are looking to perfect your form and find other ways to become a stronger swimmer, I have some useful tips for you.
Take a look at these top 7 tips to improve your swim:
1. Strength Training
Supplementing swimming with strength training will take your swim to the next level. By adding in strength training, you’re creating stronger muscles which will give you a more powerful, faster, and efficient swim. Check out 7 Best Strength Moves for Triathletes for the best strength moves to try during triathlon training.
2. Hand Entry
While you’re training and working on your swim stroke, focus on where your hand hits the water. Try to have your hand enter about a foot in front of your head, and then drive it forward and rotate. Be sure to enter with a “slicing” motion instead of dropping the whole arm in at the same time.
3. Head Position
It’s natural to want to pick up your head and look forward but ultimately it will slow you down. While you are swimming, focus on keeping your chin tucked, looking straight down. Try to keep only a small part of the back of your head out of the water. Finally, as you rotate through the water, try to keep your head stable and not to move it with the rest of your body rotating.
4. Improve Breathing Technique
Creating an even and steady oxygen flow during your swim will help keep your body calm. It’s important to focus on getting enough oxygen while never holding your breath. Incorporating bilateral breathing can improve your swimming technique, resulting in a quicker and more efficient swim. Take a look at 4 Helpful Tips to Learn and Improve Bilateral Breathing for more tips.
5. Start and Finish Strong
As with all aspects of racing, you want to make sure you’re pacing yourself while swimming. Try to avoid starting off too strong so you don’t tire early in your swim. Keep a pace that you can sustain throughout your swim. Even better, finish your swim stronger than when you started. You’ll feel stronger heading into the cycling and running portion of your race.
6. Practice Sighting
It’s helpful to practice sighting during your training efforts so you can easily sight during your race. While practicing your sighting, try to focus on doing it every 10 to 12 strokes. Once you feel more comfortable with your sighting, you can try to sight less frequently, perhaps down to 6-8 strokes.
7. Work on Your Weakness
Whatever you find most difficult about swimming, work on it. You’ll become the strongest version of yourself if you focus on your weakness and make it a strength of yours. Whether you need to work on sighting, breathing, or your actual stroke, keep working on it and soon enough you’ll see how much stronger you become at swimming.
These 7 tips will help you become a stronger swimmer which will in turn help you become a stronger triathlete overall. Whether you can improve on your breathing, sighting, swimming form, or supplementing strength training, each athlete has an area they can improve upon. By focusing on your flaws and making them your strengths, you can head out the water and onto your bike feeling stronger than ever.
Looking for more ways to improve your swim for race day? Contact me today to set up a free coaching consultation!
Train Right, Tri Right!
Coach MJ
