July 2008 Swim Training Chat with Coach Kevin Koskella

author : Tri Swim Coach

comments : 0

Discussions on being a slow, beginner swimmer, swimming on your side, snorkels, private lessons and ocean swims.

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[charlotte hobbs] I am just a beginner triathlete and very slow swimmer - what are some basic things I can do to improve my time?  I can complete 500 meters in about 12-15 minutes - my 14 year old niece can do 500 m in 6 minutes.

[Tri Swim Coach] Ok, you're problem is likely due to swimming too flat in the water.  Your 14 year old niece likely has some hip rotation when she swims so, the first thing you will want to do is incorporate hip rotation. Start off with just a basic drill of kicking on your side, with one arm out in front.

[charlotte hobbs] I try to think about rolling but it is difficult to tell if I am doing it correctly.

[Tri Swim Coach] Point your belly button towards one of the walls as you kick. Just kicking flutter (freestyle) on your side. See Beginner Swim 101: Learning to Swim on your Side - Lesson 1

[charlotte hobbs] I just looked at the video and read the article. I will add the side drill. Should I include the side drill in each practice? If so for how long? Any other key drills I should do for increasing speed?

[Tri Swim Coach] Start with that drill, 15 minutes or whatever you can stand. Feel free to use fins (like Zoomers) on that drill.

[charlotte hobbs] What are Zoomers?

[Tri Swim Coach] They are the shorter-style fins.

[charlotte hobbs] Can you use snorkel in sprint triathlons?

[Tri Swim Coach] I've heard yes, and I've heard no. I think you should email the race director to make sure.

[charlotte hobbs] If training for a sprint on September 14th - what is the longest swim to do without breaks?

[Tri Swim Coach] Longest swim? I would definitely do your race distance, and tack on a couple hundred extra yards for good measure.  But, keep in mind, the technique is the most important thing. 

[charlotte hobbs] Would you advise spending money on private coach for swimming or just read more and do the drills - I went to a few masters practice but no coaching was really given.

[Tri Swim Coach] Yes! Hiring a coach is a good investment...I have a few listed on my site at www.triswimcoach.com/findacoach.asp or ask around at your pool.

[charlotte hobbs] If I did hire a coach how frequently should I have a lesson?

[Tri Swim Coach] Well there should be some time to practice in between lessons. I usually space them out about a week.
 

[PirateGirl] Ok...I'm thinking of the La Jolla RW swim for my first ocean swim. Any tips for a first time ocean swimmer? The waves make me most nervous...from a motion sickness standpoint. I take non-drowsy Dramamine for all my OW swims, so hopefully it's enough.
 

[Tri Swim Coach] Tip #1 would be to do lots of ocean swimming in preparation for the race.

[PirateGirl] Heh...can't. I'm in Tucson, AZ.

[Tri Swim Coach] Waves are usually not an issue in La Jolla cove, lucky you.

[PirateGirl] I have lots of OW experience in lakes. Just not ocean.
 

[Tri Swim Coach] Well that's good, LJ cove is only slightly more wavy than a lake. Work on counting your strokes and stretching out. Nice long strokes for the open water.

[PirateGirl] I've heard there's a bit of current on the way back for the 1 mile course.

[Tri Swim Coach] Only a slight current...and it depends on the day.

[Tri Swim Coach] Also, practice bilateral breathing (every 3 strokes). It comes in useful in the open water, especially the ocean.

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date: August 8, 2008