2019-06-01_220_Triathlon

TRAINING

86 / / June 2019

SWIM RACE PREPARATION

DURATION MINS COACH RICHARDSMITH

Hit your open-water race full of confidence

with this ultimate race prep session

MASTER THE

OPEN WATER

IN JUST 60MINS

o startyouropen-

waterracewellyou

needtobeprepared.

Thismeansrecceing

thecourseand

lookingatthetypeofwater,likely

conditions,layoutandsoon.Then

youneedtotrainyourskillsforthe

specificdemandsoftheswim- fast

massstart,sighting/navigationto

fastestlines,turns,pacing,drafting

andtransition1.

Youneedtodevelopaneffective

warm-uproutinethatincludes

acclimatisation,buildswim,key

sighting/turndrillsandshort,fast

startaccelerations.Ideally,you

wanttobetrainingintheopen

waterina group.Thiswillhelpyou

buildconfidencetoswimfastin

closeproximity,andenhanceyour

draftingtotakepaceoffothers.

Youneedtopractiseswimsin

whichyoustartfastbeforesettling

intoyourrace-paceeffort.If you

can,practisesighting,accelerating

intoa turnandturningarounda

buoywithothersaroundyou.

Attheendofyoursession,

practiseexitingthewaterand

undoingyourwetsuit,witha fast,

fullT1wetsuitremovaltofinish.

T

Practise transitions

Transitions = free speed!

On exiting, lift your

goggles on to your head,

remove your wetsuit

down to your waist. In T1,

pull your wetsuit down

to your ankles and

then ‘stamp’ out of it.

Practise

sighting drill

Efficient sighting

coordinated with your

breathing stroke is key

to fast, efficient open-

water swimming. Aim to

sight every 6-8 strokes

with minimal head lift.

Practise turns

Accelerate and try to

lead into each turn. Aim

to hold your line/position

by swimming strong

through the turn.

Accelerate and sight

out of each turn to

find clear water.

COACH’S TIPS OPTIMISE YOUR SESSION

JAMES

MITCHELL

Adapt for beginners

Practise over shorter distances increasing

the skill practice repeats. Try to practise

swims with a group to build confidence.

Adapt for Ironman

Increase the reps and distances slightly,

but focus on the skills and pacing/pace

changes, rather than longer swim intervals.

Note: Always check the

water conditions, temp and

safety requirements before

open-water swim training.

WARM-UP

30secs-1min rest after each rep

• 200m build swim, sighting
  every 6 strokes


• 
  

  200m drafted swim, change
  lead swimmer every 50m

  
  


• 
  

  2 x 50m as 25m head-up high
  cadence; 25m swim

  
  


• 
  

  2 x 50m as 6 strokes ‘crocodile
  eyes’; 12 strokes swim

  
  

MAIN SET

45 secs rest after each rep

6-10 x 100m as 25m fast, deep-water

start; 50m race pace; 25m easy.

Sight every 6-8 strokes. If you can,

do these swims in a group

• 6-10 x 150m sighting on buoys
  with turn at halfway.
  Practise turns in direction
  of race course

T1 PRACTICE

6 x 50m swim, accelerating leg kick,

exit water into T1 practice – goggles

up, wetsuit undone, pulled down, etc.

COOL-DOWN

10mins easy any stroke

THE SESSION