Triathlon Training: Improving your swim leg

We are in the middle of triathlon season which means maybe you have competed in some tri’s and are looking to improve your swim leg or maybe you are prepping for your first tri later on in the season.

Our ambassador Dave has put together his top tips on improving your swim technique to help you in the swim leg of your tri.

Dave is a triathlete on Victoria’s surf coast and has competed 2 Ironman’s.

Why improve your swimming technique?

One of the important elements of becoming a faster and more efficient swimmer is to study technique and apply it to your own swimming.

 

There is no wonder why those with an extensive swimming background are the ones who lead Open Water races and the first leg of triathlons, because their technique and efficiency in the water is well developed.

How to improve your swimming technique?

Try and train with someone who is faster than, or at least as competent as you. This will increase your drive to push yourself. It is a great way to boost moral as well. Training is tough at the best of times…let alone through the dark and gloomy months. Help each other to stay positive and keep up that competitive streak.

 

 Daves swimming tips and tricks 

To do this try focusing on these things:

  1. The hand being an extension of the forearm. Aim to have little flexion or extension of the wrist as this pushes water forward and creates unwanted drag forces.
  2. Finger spread. Studies have shown that relaxed fingers with a slight gap between each finger increases water turbulence and surface area of your pull.
  3. Palms facing backwards throughout the pull and push phase of the stroke. At the end of your high elbow catch your fingers should be pointing straight down, aim to keep your fingers pointing straight down through the pull and push phase. Think of your fingers as pencils drawing lines on the bottom of the pool. 

If you are finding nutrition an issue, now is the time to try different fuels. Make sure you train using them to see how your body reacts. Everybody is different and the same product won't necessary suit everyone.