“How do you get fit for swimming?” This is a question that is always asked of me when I coach triathletes. There is no easy answer, but I like to educate triathletes on what “Swim Fit” means to those individuals and how it relates to the swimming world. I frequently get athletes who have an incredible V02 max and can run or bike amazing times, however, when they’re put in the water, it’s like they haven’t trained a day in there life. I like to equate being “Swim Fit” to a careful balance between technical skill and power. It is my assumption that 90 percent of all triathletes come from a running or biking background – most are non-swimmers. These training ideas are focused on the average triathlete, not the beginner nor the elite, but the other 80 percent of you. Here are my suggestions to becoming “Swim Fit”.

I usually prescribe a three cycle training routine for the typical triathlete who is going to compete in one to five triathlons during the spring to fall season. Typically, the first cycle starts in the winter (off-season). The second cycle starts after the New Year and ends just before the first triathlon. The third cycle is the in-season cycle, typically spring and summer.

The first training cycle is when you should swim the most including both in terms of yards and # of workouts. It is also the time you should work most intensely on your technique. You should swim easy long distances, but work intensely on drills and correct technique. There is no better way to become faster than to work on your technique. This is why those fast swimmers you see at the pool make it look so effortless when they are swimming - it isn’t their power or strength, it is their technique. Take some private lessons, swim in a coached workout, or even attend one of the many clinics that are offered around the state. Get some outside advice and work on your stroke technique. During this cycle you can swim up to seven days a week for one hour a day. Since it is out of season and you can’t run or bike ride very much, use this time to swim, swim and swim.

Cycle two is all about working on your pacing and speed (developing power). Don’t loose focus on your technique, but it is time to focus on intervals and pushing yourself to swim faster with good technique. For this cycle you should swim 2 to 4 times a week for an hour a day. Try to put a recovery day in between each workout day. One workout each week should be long distance with sprints at the end. A great sprint set would be 8 x 25’s as fast as you can go with 1 to 1 rest. A second workout for the week should be all short intervals (100’s and less) and should be swum at faster speeds than you would normally swim in long races. The third workout should be longer intervals (200’s up to 400’s) and should focus on stroke count and maintaining swim pace. Cycle two is more about quality than quantity. Remember, most of you will be spending more time running and biking to get ready for the upcoming season. Too much swimming will only burn you out.

The third and final cycle is the in-season cycle. This cycle is all about competing and being ready for the event. The biggest mistake I see triathletes making during the in-season cycle is giving into the feeling they should be swimming and training harder. Don’t do it! You will only over-train your body and make no progress. If you’ve put in the work during the first two cycles, the third cycle is about maintaining what you’ve developed all winter. You should only swim 2 to 3 times a week maximum. Think of swimming as an aerobic recovery to your bike and run workouts. The focus is similar to cycle two, but you add more drills and really maintain good technique. When you compete, remember to focus on having a strong, relaxed, energy efficient swim to give yourself the chance to focus on the bike and/or run. There is no quick way to become a better swimmer. Focus on all three cycles and you will soon be on your way to being “Swim Fit”.