SWIM, Bike, Run: How to Jumpstart Your Swim Training

When you set out to train for your triathlon, you will want to make sure you give each sport the attention necessary to ensure you perform at your best on race day.  Have you developed a solid training program for the swimming portion of the race?   How should you train for the swimming portion of the triathlon?

When you make your decision to compete in a triathlon, even though you may be in overall great shape or be a strong runner, you may have to work on your swimming.  How the body works together in the water as you swim is fundamentally different from the other two sports, and it may require additional time and effort to get where you want to be.  Here are some tips to help you along the way, as you carve out and execute your training program:

Start By Focusing on the Fundamentals

When you are just starting or just getting back into swimming, you should start your training regimen by focusing on the fundamentals.  This means focus on breathing and muscle memory in relation to the strokes.  When you compete in a triathlon, the swimming portion usually is in open water as it will be for TryCharleston, as you swim through a lake in Mount Pleasant.  This means there are no lanes and you will be swimming around other competitors.  Make sure you are used to the water and well adapted to ensure you remain calm and consistent on race day.   Perform a variety of exercises and make sure you try different environments to get comfortable regardless of the conditions.

Set Goals for the Swim Training

When you get started on swim training, it is a great idea to set target goals for not just speed, but breathing, stroke quality and efficiency.  When it comes to the swim portion you will definitely want to be confident and comfortable with your ability on race day, as you will be swimming in close proximity to other people.  It can be nerve racking, but if you have developed a confidence through your training regimen, it is much easier to perform under pressure.  Set goals and measure your progress to make sure you are ready for race day!

Develop Your Core

Having the right balance and posture are important in the water as they contribute to the overall efficiency of your swimming stroke.  Remember to develop a strong core and hips so that you maintain the right balance on race day.  Remember to include abdominal and hip exercises into your training!

Focus on Sprints & Endurance

As you build your regimen and execute your training, make sure you incorporate both short distance sprint training and long distance endurance training into your swim schedule.  It will pay off in the long run!

We hope this information has been helpful and informative.  Make sure you stay tuned for the next blogs where we will cover training for the run and the bike!  Most important, it is NOT too late to register to volunteer or participate as an athlete! Just go to www.trycharleston.org.


About trycharleston

A Triathlon that promotes health, volunteerism, tourism and charity in Charleston, S.C.
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