» Getting More Out of Your Swim

During the winter months, we all know that base training is key.  Just because you are logging high yardage workouts in the pool doesn’t mean that this is the only aspect you need to focus on.  There are specific things you can do in the pool to help focus on technique while concurrently building a solid base.

Many people might neglect doing kick sets because they rely heavily on their pull during races.  True, kicking might not be the most important thing in a race; the benefits of a kick set goes beyond your swim.  Kicking will help build your core strength, which will help your running and your cycling.  I recommend incorporating a mix of butterfly kick and freestyle kick in your swim sessions.  A good example would be going for 5-10 x 100 kick, alternating fly and freestyle.  Give yourself 10 seconds rest in between and keep the effort consistent.  Remember that kicking doesn’t come from your knees!  It doesn’t matter how big your splash is, but how efficient your effort is.

While you are doing long yardage sets, drills are a key way to work on technique.  Fingertip drag, and thumb rub are great for emphasizing high elbows.  Keep in mind that you can also utilize these drills to work on the reach of your stroke.  Think about getting your arm out in front of you as far as you can, to grab to most amount of water. Think about DPS, “distance per stroke”, note that drills aren’t about speed, they are about being conscious of what your body is doing in the water.  To work on your pull in the water, try “flip-water”.  Pull through your stroke down to your waste, and flip your wrist to create a splash.  This will help develop the finish of your stroke; it should also help prevent your arms crossing under your body as you pull through.

Breathing exercises are also often neglected during workouts.  Try to work on hypoxic sets, breathing 3-5-7.  So on your first 25 breathe every three strokes, then every five strokes etc.  This will improve your lung capacity over the course of two to three weeks if done regularly.  Don’t try and go over 9 strokes, as you will most likely find yourself breathing once a lap.  An additional way to work your breathing is to never breathe in or out of your turns or try to not breathe inside the flags.

I am not saying these things are a must in your work out.  The next time you are doing a pull set, work in some breathing drills, or try to work in some technique drills during your warm up.  These small additions to your work out will help mold you into a more efficient swimmer, and maybe help in braving the swim in your next race.

Written by Chris Berg