As a professional triathlon coach, I’ve seen countless athletes struggle with the swim portion of their race. This is not uncommon for those who start swimming later in life. Whether you’re training for an Ironman or looking to improve your performance in shorter distance triathlons, improving your swim and becoming more “swim fit” can lead to a better triathlon overall performance. In this guide, we’ll explore four essential keys to elevating your swim during the off-season, setting you up for success in your upcoming races.
Why Focus on Swimming in the Off-Season?
Many triathletes tend to neglect swimming during the off-season, especially when there’s no immediate race on the horizon. However, this approach can be detrimental to your overall triathlon performance. A strong swim not only gives you an edge in the water but also sets you up for a better bike and run. Here’s why:
- Energy Conservation: An efficient swim technique means you’ll use less energy in the water, leaving more in the tank for the bike and run. This means you will be more fresh and less wasted for the bike and run.
- Improved Cardiovascular Fitness: Regular swimming enhances your overall cardiovascular capacity, benefiting all three disciplines without the additional pounding or eccentric contractions on the legs. .
- Mental Confidence: Starting the race strong can give you a psychological boost that carries through to the other legs of the triathlon, especially when you’re feeling more fresh starting the bike.
Now, let’s dive into the four keys that will transform your swim this off-season.
Key 1: Refine Your Technique
The off-season is the perfect time to focus on your swim technique. Without the pressure of upcoming races, you can dedicate time to breaking down your stroke and rebuilding it for maximum efficiency.
Action Steps:
- Seek feedback from a triathlon coach or experienced swimmer.
- Incorporate technique-focused drills into every swim session that you should work on. Examples include:
- Catch-up drill to improve arm coordination and timing
- Fingertip drag to enhance proper arm recovery
- Single-arm drill to focus on rotation and catch
- Use underwater video analysis to identify areas for improvement. When you see yourself on video you are able to make the connections faster.
Remember, even small improvements in technique can lead to significant time savings over the course of an Ironman or 70.3 swim.
Key 2: Increase Your Swim Frequency
Consistency is key when it comes to improving your swim. During the off-season, aim to increase your frequency of the days you swim to maintain and enhance your feel for the water.
Recommended Approach:
- Novice to Intermediate Triathletes: Increase from 2-3 sessions per week to 4-5.
- Advanced Triathletes: Consider incorporating double swim days, with a technique focus in the morning and endurance or fast swimming work in the evening. Ideally, technique drills would come first when you’re most fresh.
Sample Week for an Intermediate Triathlete:
- Monday: Technique and drills (45 minutes)
- Tuesday: Endurance swim (60 minutes)
- Thursday: Speed work and intervals (45 minutes)
- Friday: Recovery swim with technique focus (30 minutes)
- Saturday: Long, steady-state swim (75-90 minutes)
By increasing your swim frequency, you’ll develop a better feel for the water, improve your endurance, and make technique changes more permanent.
Key 3: Amplify Your Strength Training
Dry-land as it’s called to swimmers or strength training is crucial for improving your swim performance. A well-designed strength program can enhance your power in the water, improve your endurance, and help prevent common swimming-related injuries.
Focus Areas for Strength Training:
- Core: Planks, Russian twists, and dead bugs
- Shoulders: Rotator cuff exercises, shoulder press, and lateral raises
- Back: Pull-ups, rows, and lat pull-downs
- Legs: Squats and lunges for powerful push-offs
Advanced Techniques:
- Incorporate swim-specific resistance tools like paddles and pull buoys in your pool sessions.
- For advanced triathletes, try swimming with a band around your ankles to isolate upper body strength and improve your catch.
Remember, the goal of strength training for swimming is not to bulk up, but to develop functional strength that translates directly to improved performance in the water.
Key 4: Push Your Limits with Quality Sessions
While technique work is crucial, don’t forget to include high-intensity sessions in your off-season swim training. These workouts will improve your speed, stamina, and mental toughness – all critical components for Ironman training and racing.
Strategies for Quality Sessions:
- Find a Fast Group: Train with swimmers or triathletes who are slightly faster than you. This will naturally push you to new levels of performance.
- Interval Training: Incorporate structured interval sessions, such as:
- 10 x 100m at race pace with 15 seconds rest
- 5 x 200m descending (getting faster each rep) with 30 seconds rest
- Time Trials: Regularly test yourself with time trials to track your progress. Start with something as short as a couple of a 100’s or 200’s and work up to 1000- 1500m as you build your endurance.
- Technique Under Fatigue: Focus on maintaining your best technique even when tired. This skill is crucial for the latter stages of an Ironman swim.
Putting It All Together
Improving your swim during the off-season requires a balanced approach. Here’s a sample week that incorporates all four keys:
- Monday: Technique session with drill work (Key 1)
- Tuesday AM: Strength training (Key 3)
- Tuesday PM: High-intensity swim session (Key 4)
- Wednesday: Rest or cross-training
- Thursday: Endurance swim with technique focus (Keys 1 & 2)
- Friday: Strength training (Key 3)
- Saturday: Long, quality swim session with a faster group (Keys 2 & 4)
- Sunday: Recovery swim or rest
Remember, consistency and repetition is crucial. Stick to your plan, but also listen to your body and adjust as needed.
Conclusion
As you head into your off-season swim training, keep these four keys in mind: refine your technique, increase frequency, amplify strength training, and push your limits with quality sessions. By focusing on these areas, you’ll set yourself up for success in your 2025 triathlon season.
Whether you’re training for your first sprint triathlon or aiming to finish an Ironman, a strong swim foundation will elevate your entire race performance including your bike and run splits. Embrace the challenge, stay consistent, and watch as your improvements in the pool translate to faster times and more enjoyable races.
Remember, every stroke brings you closer to your goals. Now, let’s dive in the pool and make 2025 your best triathlon season yet!
William Ritter
William Ritter, from Tyler Texas, enjoys working with athletes that are looking to improve their performance in triathlon or running. He specializes in coaching triathletes and runners of all abilities. Ritter’s coaching is extensive and focused on the individual athlete, blending the art and science of coaching. Ritter is the Head Coach at Fly Tri Racing with over 14 years of coaching experience and 27 years of competitive experience. Coach Ritter is a USA Triathlon Level II Short & Long Course Coach, USA Triathlon Level 1 Youth & Junior Coach, USA Track & Field Level II Endurance & Youth Coach and USATF Cross Country Specialist. Including a TrainingPeaks Level 2 and Power Certified Coach, Ironman U, Tri Sutto Coaching Certified, USA Triathlon, Cycling Coach.
