{"id":211,"date":"2018-06-21T16:35:56","date_gmt":"2018-06-21T21:35:56","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=211"},"modified":"2018-06-21T16:35:56","modified_gmt":"2018-06-21T21:35:56","slug":"my-swimming-sucks","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/06\/21\/my-swimming-sucks\/","title":{"rendered":"My Swimming Sucks"},"content":{"rendered":"

\"triathleteI love swimming.\u00a0 My first athletic language was swimming.\u00a0 Swimming opened doors and took me places I never could have imagined the first time I participated in a formal swim workout.\u00a0 So, I experience both a sadness and an excitement when I hear someone lament their poor swimming.\u00a0 Sadness because I would like that everyone shares my joy of swimming and swims proficiently; excitement because every person that asks me how they can swim faster is another opportunity to help someone improve their swimming.<\/p>\n

I always answer the \u201cHow do I swim faster\u201d question the same way:<\/p>\n

    \n
  1. Fundamentals<\/li>\n
  2. Technique<\/li>\n
  3. Frequency<\/li>\n
  4. Structure<\/li>\n
  5. Volume<\/li>\n<\/ol>\n

    Fundamentals<\/a><\/strong> \u2013 When someone attends a beginner swimming class, the first thing they are taught is the fundamentals of swimming \u2013 putting your face in the water WITHOUT goggles or a nose plug, blowing bubbles by exhaling out your mouth and\/or your nose, learning how to float, gliding, learning how to kick.\u00a0 None of those skills, by themselves, can be considered swimming.\u00a0 Yet, those very skills form the foundation upon which swimming is built.\u00a0 You wouldn\u2019t build a house without a proper foundation yet athletes that take up swimming later in life are often quite content to overlook the foundation.\u00a0 Are you having a hard time with your breathing?\u00a0 Maybe your legs are dropping and causing excess drag?\u00a0 Both of those problems likely can be traced back to lack of a fundamental skill.<\/p>\n

    Swim Technique<\/strong> \u2013 Swimming is a highly technical sport.\u00a0 Have you spent time with a qualified coach or instructor?\u00a0 If so, how frequently?\u00a0 A one-time lesson will get you started, but weekly lessons over several weeks will lay the foundation for a successful triathlon swimming career.\u00a0 If you are intent on doing it yourself, without coaching, here are some things to think about:<\/p>\n

      \n
    1. Know what your body is doing<\/em> \u2013 EVERY time I show an athlete video of themselves swimming, their reaction is universally, \u201cI didn\u2019t know I was doing that.\u201d The first step to improving is knowing what your body is doing.\u00a0 A coach\/instructor on-deck or video analysis can be helpful with this.<\/li>\n
    2. Know what your body <\/em>should be doing <\/em>\u2013 There are countless videos available online that demonstrate proper swim technique. Doing a simple internet search for \u201cfreestyle technique,\u201d will yield a plethora of articles and videos that may be valuable to you.<\/li>\n
    3. Know how to make the change from what your body IS doing to what your body SHOULD be doing<\/em> \u2013 Once you know what changes need to be made, you need to figure out HOW to make the changes. This is where a knowledgeable coach-on-deck remote video analysis by a coach is most valuable.\n
        \n
      1. Drills<\/strong> \u2013 I\u2019m of the opinion that triathletes do entirely too many drills and spend WAY too much time doing those drills. That isn\u2019t too say that drills don\u2019t have their place in a well-planned workout \u2013 they do.\u00a0 However, doing the wrong drill is more detrimental than doing no drill because not only will the wrong drill not fix the issue the drill was supposed to fix, it also takes away valuable yardage from the workout.\u00a0 Drills should ONLY be used when prescribed by a qualified coach\/instructor and then only for a limited period \u2013 generally less than a couple of weeks.\u00a0 Doing a drill because your friend did it and it helped or because you read on the internet it will help isn\u2019t a valid prescription for a drill.<\/li>\n<\/ol>\n<\/li>\n
      2. The ability to apply the necessary changes to your technique<\/em> \u2013 By successfully navigating the first three points, the self-coached swimmer can accomplish this with patience, perseverance, and multiple video sessions.<\/li>\n<\/ol>\n

        Frequency<\/strong> \u2013 Because it is so technical, swimming has a bio-mechanical component that is directly related to how frequently you touch the water.\u00a0 Your \u201cfeel\u2019 for the water will increase and decrease in direct proportion to the number of days in the water and away from the water. \u00a0\u00a0All my athletes who swim 4-5 times per week make larger gains than those who only swim 2-3 times per week.\u00a0 That isn\u2019t solely related to volume.\u00a0 Athletes that weekly swim 4-5 x 30-minutes will consistently experience larger gains than those that swim 2-3 x 60-minutes per week, even though the swimmer doing fewer workouts may be swimming higher overall volume.\u00a0 The athlete swimming less frequently spends the first part of their workout with poor technique as they reacquire form while the athlete swimming more frequently has good technique immediately upon entering the water.\u00a0 Even getting in the water and swimming only a few hundred focused yards can make a difference.\u00a0 Frequency matters!<\/p>\n

        Having trouble getting to the pool a couple more times a week?\u00a0 Plan a ride or a run so it ends at the pool and do a 500-1,000-yard abbreviated swim workout.\u00a0 For most athletes that will typically only add 15-20 minutes and your swimming will thank you.<\/p>\n

        Structure<\/strong> \u2013 There are two different ways you can structure your swim workouts \u2013 long continuous swims or intervals.\u00a0 Intervals help you maintain proper technique by providing intermittent rest breaks that allow you to recover so you don\u2019t fatigue.\u00a0 Interval workouts can be broken down into two different formats \u2013 10 x 100 w\/20\u201d rest or 10 x 100 @ 1:45 send-off.\u00a0 The 10 x 100 w\/20\u201d rest allows you to swim at whatever pace you choose and still get 20\u201d rest.\u00a0 The 10 x 100 @ 1:45 send-off set requires you to swim at a specific pace to get a rest interval.\u00a0 Having a set rest interval is good during the base phase.\u00a0 If you continue to use a set rest interval for the entire season you\u2019ll be a swimmer that can swim a very long way, but you won\u2019t swim very fast.\u00a0 Using intervals with a specific send-off will build endurance while increasing your speed.\u00a0 The most effect swim workouts are achieved by using your swim threshold pace<\/a> to determine a specific send-off interval.<\/p>\n

        Volume<\/strong> \u2013 The final piece to the \u201cbecome a faster swimmer\u201d puzzle is volume. \u00a0You should strive to build to a volume equal to 1.5-2.0 times your \u2018A\u2019 race swim distance 3-4 times per week.\u00a0 Ideally you will swim your maximum volume during the 6-weeks immediately before you begin the taper for your \u2018A\u2019 race.<\/p>\n

        Develop a Love for Swimming<\/strong> \u2013 if you dread swimming, if you despise putting on your swim wear and getting into the pool, if you must force yourself to do a swim workout \u2013 you will never reach your potential as a swimmer.\u00a0 Learn to love swimming.\u00a0 Swimming isn\u2019t your enemy.\u00a0 With just a little bit of focus on the right areas, you can become a proficient triathlon swimmer and turn your weakest discipline into your strongest.<\/p>\n","protected":false},"excerpt":{"rendered":"

        I love swimming.\u00a0 My first athletic language was swimming.\u00a0 Swimming opened doors and took me places I never could have imagined the first time I participated in a formal swim workout.\u00a0 So, I experience both a sadness and an excitement when I hear someone lament their poor swimming.\u00a0 Sadness because I would like that everyone … Continue reading “My Swimming Sucks”<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[25,18],"class_list":["post-211","post","type-post","status-publish","format-standard","hentry","category-swimming","tag-fundamentals","tag-swimming"],"yoast_head":"\nMy Swimming Sucks - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Use these simple tips to turn your mediocre swimming into powerful triathlon swimming.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bscmultisport.com\/blog\/2018\/06\/21\/my-swimming-sucks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"My Swimming Sucks - 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