I have decided to do my first sprint tri in 2 months. I am a Cat 3 road racer so the bike is not an issue. I ran all off season and just started again this week, so I will be ok on the run. It is the swim that I need to worry about. I have great endurance and think I could get by in a short 1/4 swim but I want to do me best.
My problem is that I do not know when I will have a chance to actually jump in the water or how often as riding my bike takes up most of my time. My question is what can I do out of the pool, such as weight training to improve on my swim time. Thanks for your time.
Shawn
Shawn,
I am a runner first, mtb'er second so I am in a similar position. I just started swimming a few months ago. The one piece of advise I can give is that nothing compares to actually swimming. You slowly start to develop a feel for the water and as you continually work on form, it gets much easier. I am not sure there are any out of water exercises that you can do in place of swimming. I am sure there are things to do to supplement but my suggestion would be just try to fit in a few swims. I can only fit in 2 swims per week but I try to make the most of those.
Good luck
Mark
A Vasa trainer is the closest thing, but it trains only the shoulkders and arms and neglects the torso mucscles, and of course it doesn't provide practice for improving your stroke. Since the swim is a relatively short segment in triathlon, it doesn't take a lot of volume, but developing the skills is much more importnt thn fitness and tht onhly happens in the wter. What bout riding toi the pool, doing 20 minute swim, and finishing the ride? If you did this once or twice week and a longer swim workout once a week you'd be fine for a triathlon swim. Ken
What's stopping you from getting some swim time?
Don't be so sure that riding or running endurance is going to translate to swimming endurance. And lifting weights or doing other exercises isn't going to improve your time if your technique sucks. Get in the water.
Good luck in your training.
thehitman
i agree with the hitman, getting reps in the pool is the only way i have found to be a better swimmer. my background is in climbing and trail running/backpacking. i can attest that even the considerable upper body strength possessed by climbers does not translate into swimming very well.
that said, lat pull-downs and crunches with a twist help, as well as straight leg raises.
its so hot now that pool time is very enjoyable.
geo
You are really lucky you can run and ride and probably fit. To improve your swim you have to learn to swim. Get invoved in a Master Swim Club get a little swim knowlege. Real Lavoie after training with me became a top marathon swimmer after getting some good swimming instruction, he never had instruction before. Dennis Morel the hockey referee became a distance swimmer after 6 mons of instruction and became the provincial champion of Quebec.
I'd have to agree with what everyone else has said. I'm in a similar boat to you - I was Cat 3, I ran in college, but in order to get better swimming, you do have to actually get in the water and swim.
Thank you everyone for your responses. I have now swam twice (2 days in a row) and I am glad that I did. I took KenM's advice today and rode 14 miles to the beach and swam. I need some work...I had the hardest time swimming a straight line. Sometimes I would end up making almost a 90 degree turn. What can i do to correct that? Also my breathing needs help. I think a made a lot of progress on my techinique today. One of my bike racing teammates is a local high school swim coach, so I plan to get some help from him.