May 2010 Swim CHAT with Coach Kevin Koskella

author : Tri Swim Coach

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Discussions on Ironman swim training without a pool and race pacing.

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[TriAya] Okay Kevin, I started a 30-week IM training plan today. Realistically I’m only going to be able to get in the water 1x, maybe 2x week ... (all OWS ocean). How should I ‘structure’ that workout and should I be making up the aerobic work in, say, cycling?

[Tri Swim Coach] How many days cycling are you doing?
 

[TriAya] It depends on the week, 3-5 but usually 3-4.

[Tri Swim Coach] Do you have any access to a pool?
 

[TriAya] Nope!

[Tri Swim Coach] It’s hard to get in REALLY good swim shape if ALL of your swim workouts are OWS - open water swims, but you can be okay. Here’s what I would do.  Cut out one bike workout every week or two. And since you don’t have pool access, and you want to improve your swim, you’ll have to get creative. So when you get in the water, do a LOT of stroke counting.

[TriAya] Really? Like per minute or something like that?
 

[Tri Swim Coach] Yes, or, per landmark. So swim a certain distance and count your strokes. Then count them on the way back. See if you can lower your number, or keep it the same but go a bit faster. So that’s one thing that will help.  The second thing is, like I said before, cut out one of your bike workouts...and replace it with some yoga.
 

[TriAya] Really?!

[Tri Swim Coach] For swimming you will need a strong core to maintain your energy. Having a strong core is huge for swimming ease...and speed. You can swim less and if you’re working your core in another way you won’t even notice it as much.  I’m actually working on a series of exercises that take five minutes that you can do before or after your swim that really help. But in the meantime, even doing a yoga class or DVD once a week is a huge help.

[Contradoublebassman] Any tips for keeping a certain pace in a race situation?  I tend to go hard and have burnt out before the bike.

[Tri Swim Coach] Actually, it’s similar to what I told TriAya! Count your strokes, even during the race. It will keep you focused on your own stroke, and have you swimming your own race, as opposed to trying to "race" others. You can make up any "mistakes" you may have made in your swim later in the race.

[Contradoublebassman] I train in a 50m pool; but the race was in a 25m pool so I think I just felt fast for my pace and just kind of kept going harder and harder, did well for my first tri of the year and of my life. but I've done mock races in open water where I've blew up.

[Tri Swim Coach] It’s easy to go out to fast in a tri swim. It’s important to start either to the outside or a little behind the main pack. Your goal is not to win the swim, it’s to finish with energy, and a smile if possible.

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date: June 29, 2010