Triathlon 101: Swim class notes

Class 2 swimming

Your ultimate goal is to maximize forward propulsion and minimize drag

Swimming is very technique based!

Aerobic fitness is only part of it

TRAINING

Pools:

About 4 EUR for entry

http://www.swimmersguide.com/ is the most complete listing I’ve found

Pool size isn’t really important

Mainz Mombach 7 days a week, 25m inside 50m outside

Kostheim (near Mainz Kastel) closed MON

Klienfeldchen closed WED

Bring 1EUR for lockers, shower shoes, shower first, putting the swim cap on before showering is easier

Lane etiquette: circle swim, keeping right, just like the autobahn, eye contact/hand gestures to people already swimming

Gear:

Goggles -- make sure they fit your face, consider the color/tint, prevent fogging by licking

Caps -- put it on dry

Training aids:

Swim Smooth

Total Immersion

Go Swim (drills)

Sprint pool swimming is different than open water swimming -- watching Michael Phelps on YouTube is not the best answer

Technique:

We watched Mr. Smooth to analyze stroke technique

Open Water Swimming

Swimnights Thursday nights starting in May

Sighting - practice in the pool too!

Picking up your head throws off your body position; use the "crocodile eyes" to minimize head movement

Sight as little as required

Do this in conjunction with breathing,

Landmarks are better than buoys

Interval sets will do you more good than a non-stop session

WETSUITS

Video of how to put on your wetsuit: http://www.youtube.com/watch?v=xEH0bWMyDnU

Help with buoyancy, not the same as surfing/scuba wetsuits

You will be faster with a wetsuit than without

Water temps for wetsuits -- up to 78 degrees, will announce race morning (Europe is generally always wetsuit legal)

Tri UK has wetsuit rental wetsuit 35GBP to rent for the season

Prices start around $200

Use plastic bags to get the suit over your feet and hands

Lube your wrists, ankles, neck, maybe armpits

Do not use vaseline -- instead use Body Glide or Pam

Don’t use your fingernails to pull up

Test your wetsuit in the pool, but make sure to rinse it out

Practice putting on your suit and don’t put it on too early on race day

RACING

You must wear the swim cap they give you at registration

Be ready and in the start area 10 min prior -- if it is a wave start, pay attention for your swim cap

If you can warm up in the water, do this! Get used to the water temp, look at the course, etc.

Start on the outside or back if you are nervous

Different types of starts -- in water, beach, other (jump off pier)

Also different ways to start -- mass (all racers together), wave (separated by groups), time trial (1 person every few seconds)
Swim courses can differ greatly. Some have multiple laps.

For the last 200-300m focus on kicking more to prepare yourself to run out of the water.

Exiting -- swim as far forward as you can, your HR will be super high

Drafting is faster than swimming alone. You can do this by following directly behind someone or off their hip. You are much more likely to make contact, so watch out.

Next class: Biking