Hi all you endurance athletes!! I hope the new year is treating you well. I've been seeing a lot of you in the pool these days, and hearing lots of talk about swimming struggles.
One of the things I would like to emphasize to all of you is that swimming takes practice. In order to get better at swimming, you must swim!! And if swimming is not something that you feel comfortable doing, you should be swimming more than once a week, even if it's just 20 or 30 minutes each time!!
As you jump into the pool, it's good to remember a couple of things. First of all, swimming requires technique that might not come as easily as, say, running or cycling! It's not natural and can be very scary, you know, with the whole face in the water thing!! One thing you should definitely avoid is swimming in a way that is not correct. The problem with doing that is you will start to ingrain bad swimming habits into your muscles, and then it's really hard to break those habits.
A great way to begin to work on swimming technique is drills. I usually swim about 3 times a week, and at least two of those swims have a lot of drills, usually between 800-1000 yards. I'm not saying you need to go to the pool today and swim 1000 yards of drills, I'm just showing you that even though I've been swimming for several years, I am still working on perfecting my technique through drills.
The beauty of swim drills is that they break down the stroke into tiny portions, so you can concentrate on just one part of the stroke without worrying about all the other stuff. I have two drills for you today that are great for everyone, but especially beginners. Both of these drills focus on balance and body position in the water.
The first drill is the side kick drill or side balance drill. Here is a great video that explains how to do it.
Once you begin to feel comfortable swimming several lengths on each side, you can move on to the 6-kick switch, which is still focusing on body position, but starts to bring in the idea of rotating from side to side as you swim. Here is another video of that one.
Feel free to use fins for each of these drills, as they tend to make them a little easier so you can really focus on the purpose of the drill, which is body position.
A workout I might suggest to incorporate these drills is:
Warm-up: 100-200 yards
Main Set:
Drill #1 - Side Kick - 25 yards on right side, 25 yards on left side, 50 yards swim - repeat all 2-3 times.
Drill #2 - 6-Kick Switch - 50 yards drill, 50 yards swim - repeat all 2-3 times
Cool- Down: Swim nice and easy 100-200 yards.
This workout would give you between 600 and 1000 yards total.
If you have any questions please shoot me a comment or an email. Stay tuned for some more triathlon training news that the North Area Family YMCA is offering in the very near future!!
Wednesday, January 27, 2010
Friday, January 1, 2010
News for the New Year
Happy 2010!! Sorry the blog has been so quiet, but, to make up for it I have a lot of triathlon training news for you aspiring triathletes.
Registration is now open for IronGirl Syracuse. Click here to register.
Registration is now open for the Green Lakes Triathlon, 6/19/09, for Syracuse Greater YMCA members only through 2/1/09. Click here for more info.
Now that you are all registered, let's talk training!!
There is going to be triathlon-specific training at all three area YMCA branches beginning this week.
Registration is open for Triathlon Swim Clinics, which begin 1/4/09 at North Area Family YMCA, East Area YMCA, and Downtown YMCA. There are three levels being offered and are free to YMCA members and $95 to non-members.
Here are the times/levels being offered at each branch:
North Area Family YMCA:
Level I - not comfortable in water: Tuesdays 4:40-5:40 p.m.
Level II - can swim 50+ yards, stroke drills: Tuesdays 6:40-7:40 p.m. and Wednesdays 7:20-8:20 p.m.
Level III - can swim 200+ yards, endurance drills: Saturdays 11:00 a.m.-12:00 p.m.
East Area Family YMCA:
Level I - Wednesdays 8:30-9:30 p.m.
Level II/III - Mondays 8:30-9:30 p.m.
The above clinics are by registration only and are free to YMCA members and $95 for non-members.
There are also some opportunities that require no registration:
North Area Family YMCA:
Masters Swim: M/W 8:30-9:30 p.m., Sun. 8:15-9:15 a.m.
Coached Swim: M/W/F 3-4 p.m.
East Area YMCA:
Masters Swim: Tue. 11:45 a.m.- 12:45 p.m., Th. 8:30-9:30 p.m., Sun. 8:15-9:30 a.m.
Endurance Swim: Tu/Th 7:30-8:30 p.m.
Running Hydro (registration required): M 9:15-10:15, Tu/Th 4:15-5:15 p.m.
Downtown YMCA:
Masters Swim: Th. 4:30-5:30 p.m.
Endurance Swim: Sat. 7-8 a.m.
Fluid Run: Tu/Th 7:30-8:30 a.m.
There are also a number of cycle classes that are being offered as a "brick" class either before or after a swim. For a complete schedule you can pick up the Y Tri Training Schedule at your branch at the front desk.
If you have any questions, please feel free to email me.
Okay, ladies, no excuses!! It's time to get going! I know many of you asked for some sort of training schedule. For a typical sprint triathlon, you would usually do about 12-15 weeks of scheduled training. In the next few weeks, I will try to get that up for you!!
Happy training!
Registration is now open for IronGirl Syracuse. Click here to register.
Registration is now open for the Green Lakes Triathlon, 6/19/09, for Syracuse Greater YMCA members only through 2/1/09. Click here for more info.
Now that you are all registered, let's talk training!!
There is going to be triathlon-specific training at all three area YMCA branches beginning this week.
Registration is open for Triathlon Swim Clinics, which begin 1/4/09 at North Area Family YMCA, East Area YMCA, and Downtown YMCA. There are three levels being offered and are free to YMCA members and $95 to non-members.
Here are the times/levels being offered at each branch:
North Area Family YMCA:
Level I - not comfortable in water: Tuesdays 4:40-5:40 p.m.
Level II - can swim 50+ yards, stroke drills: Tuesdays 6:40-7:40 p.m. and Wednesdays 7:20-8:20 p.m.
Level III - can swim 200+ yards, endurance drills: Saturdays 11:00 a.m.-12:00 p.m.
East Area Family YMCA:
Level I - Wednesdays 8:30-9:30 p.m.
Level II/III - Mondays 8:30-9:30 p.m.
The above clinics are by registration only and are free to YMCA members and $95 for non-members.
There are also some opportunities that require no registration:
North Area Family YMCA:
Masters Swim: M/W 8:30-9:30 p.m., Sun. 8:15-9:15 a.m.
Coached Swim: M/W/F 3-4 p.m.
East Area YMCA:
Masters Swim: Tue. 11:45 a.m.- 12:45 p.m., Th. 8:30-9:30 p.m., Sun. 8:15-9:30 a.m.
Endurance Swim: Tu/Th 7:30-8:30 p.m.
Running Hydro (registration required): M 9:15-10:15, Tu/Th 4:15-5:15 p.m.
Downtown YMCA:
Masters Swim: Th. 4:30-5:30 p.m.
Endurance Swim: Sat. 7-8 a.m.
Fluid Run: Tu/Th 7:30-8:30 a.m.
There are also a number of cycle classes that are being offered as a "brick" class either before or after a swim. For a complete schedule you can pick up the Y Tri Training Schedule at your branch at the front desk.
If you have any questions, please feel free to email me.
Okay, ladies, no excuses!! It's time to get going! I know many of you asked for some sort of training schedule. For a typical sprint triathlon, you would usually do about 12-15 weeks of scheduled training. In the next few weeks, I will try to get that up for you!!
Happy training!
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