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how can i improve my swim?
krazycal
Posts: 45
in General Chat
Hi
Im a junior (13 years old) and im taking up triathlons. Ive resently done a training day and found my swim really let me down. I've got a fairly good technique but my upper body strength/endurance is rubbish.Any tips/exercises would be greatly appreciated.
Krazycal[:D]
Im a junior (13 years old) and im taking up triathlons. Ive resently done a training day and found my swim really let me down. I've got a fairly good technique but my upper body strength/endurance is rubbish.Any tips/exercises would be greatly appreciated.
Krazycal[:D]
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welcome to the world of tri.... the thing with any sport is to build up strength gradually... with triathlon swimming technique is everything... keep building up the distance you swim every week... add roughly 10% to the distance each time... if you can get in three times a week that'll be good to. At least twice for any progress tho... within a month or two you'll notice a big difference in your strength..
good luck and most of all enjoy!!
Jazdog
stick with it and you will acheive great things
madnurse (phil) [:D]
Krazycal[:D]
it's good to hear that you're keen at a young age, i'm sure you'll start getting some great results,
at 13 you've still got a lot of growing to do, that's in size and strength, it's important to not overdo the weight training, your muscles may be able to take the weight but you dont want to risk damaging joints. concentrate on technique and the strength will come, i'm quite a big strong lad but some of the girls in my swim club who are half my size can kick my arse!! they use technique instead of strength.
is it possible for you to maybe train with a tri club? there are soem great clubs with lots of junior members, i'm sure if you put your general area here, someone will know a local club.
good luck and just enjoy your training and racing
fatmatt
Good advice from fatmatt.. I played rugby at your age and we stayed well away from weights... to be honest I don't do much weight training.. I prefer to get sport specific strength... (basically lots of swimming) - don't try and rush things...thats how you get injuries...
Tri or swim club would be a great idea if you've got one nearby!
Jazdog
To reiterate what has been said, don't spend time or efforts on weights sessions. Wait 'til your bones have grown fully.
Do use your body weight as this is self limiting. Pressups, chins, situps, squats, lunges. Maybe try and find a circuit training class; you use minimal weights but it really works your cardio system and builds speed, recovery and strength.
DAvid
this is basically front crawl that involves holding something in you right hand out in from of you while your left arm completes a full stroke. When both arms are infront of you swap the object to your left had and complete a full stroke with your right hand ... and repeat...
Pyramid...
just like it somes complete sets of distance / speed / rest increase or decreasing one
so
4*50 with 30s rest between each
3*100 (30s)
2*150 (30s)
1 *200 (30s)
and back again
you could vary the speed (4*50 @ 1min / 50 the 3 * 50 at 55s / 50 and so on) or rest depending on what you wanted to achieve...
[:D]
then move on to practicing swimming with your head up every 6-8 strokes as you will be doing that in any open water swim triathlon (you will realise that you need your back muscles a lot more by doing 'waterpolo' style swimming). you might also want to do a swim set with swim pedals and pullbouys as well. this will definitely improve your strength. hope this helps. happy training.
good luck again
oh and if we are in the same race, don't embarrass me!!!
fatmatt
Swim pedals? Would these be te same as fins or something I have yet to encounter?
sounds way better..
David
krazycal[:D]
http://www.trisports.com/strokhan2.html or
http://www.all3sports.com/product_info.php?pName=tyr-mentor-hand-paddle
they increase the resistence, hence, you will have to apply more power on each stroke. swimming pedals are a very useful tool to improve your strength in swimming. i use them in most of my swimming sessions.
getting lots of good advice her krazy...
Paddles are helpful in building up strenght but you need to have a base level of strenght and swim stamina before you use them so you don't damage your shoulders...The extra pressure from using paddles puts a lot of stress on your shoulder joints and can be painful...
If you decide to use paddles (I would recommend not yet for all the reasons people had told you not to lift weights) then get small ones with lots of holes in them.. this'll reduce the amount of pressure but give you enough to build some strength... work on your base endurance and strength first tho... its the best way in the long term... and lets face it triathlon is for the long term...
jaz
Tested by World Champion swimmers, the Mentor is unanimously championed as a must for your training arsenal.
[*]Constructed of lightweight PVC foam for added flexion.
[*]Entry/exit holes designed to maximize water feel.
[*]"Alluvial Wing" design helps reduce shoulder stress.
[*]Convex palm dome fits natural swimming hand position.
[*]Wrist strap placement aids in proper stroke recovery.
[*]Multi-hole strap design for custom centering on hand.
Krazycal[:D]
I dont know if I was lucky but it only cost me the fee to get in the baths !
Try your local authority
Radiostar10
phil (madnurse)