Swimming Tips for the Winter
Some quick tips on making the most out of your winter swim program
Flip turns or closed turns
Maybe you have been doing triathlon for a few years now or you are back in the pool as part of your winter cross training. It is time to start flip turning or closing your turns at the end of each length. Closing your turns allows you to maintain your momentum and control your breathing, something that you just can’t do when grabbing on to the side of the pool, taking a big breath and making the turn. How do you flip turn? With a little practice, breath control and timing. Don’t be afraid to ask for a little help from someone else in the pool who seems to be a natural at it for a few pointers. If flip turns just aren’t in it for you quite yet, or on lengths where your timing is a bit off to execute a flip, just keep your head in the water, touch the side wall of the pool (not the lip) and scoot your feet around. This closed turn will help you keep a little more of your momentum but more importantly require you to practice good breath control.
Get your kick on
This doesn’t mean grab a flutter board and start doing 200 repeats. Rather than benefiting your swim, you’ll probably just end up being better at pushing a flutter board (although there are some obvious benefits for cycling). Take a few moments to watch others in the pool and note how well (or not) they are kicking. Note the slower swimmers will often have a kick cadence that mimics their stroke, slow, long and drag inducing. Do a couple reps of 50 meter front crawl and focus on kicking small and quickly, at a cadence completely independent of your arms. Activate your core with a little back arch and some extra stretch in your stroke and picture your feet just breaking the surface of the water. You’ll find that your body will be a little higher in the water, and the improved hydrodynamics will pay off with extra speed.
Fix your breathing
When I first got back into swimming I found it very difficult to get enough air in and would often struggle to breathe. Bilateral breathing drills helped but I would still find myself gasping. Swimming requires controlled exhalation in order that you can breath deep and re-fill those lungs. Try this escalation set, and in between breaths, slowly exhale into the water, trying to empty your lungs in the time between strokes.
50m front crawl breathe every stroke, 50 bilateral, 50 breath every 3 strokes, every 4, every 5, every 6, every 7, every 8, every 9. At 9, you should be up to one breath per lap. It is important not to hold your breath and for this drill and to bring the pace down to medium-slow. It is all about the breathing.
Test yourself
Every month, at about the mid-point of a workout in the pool, do some testing. Front crawl, 100m all out, 200m all out and 400m all out. Write down your times using the lap clock or your watch for reference and check back in each month. If you are sticking to your program you will either see your pace times reduced or it will become easier to do/less stressful. Or both.
Learn butterfly
Finally, learn how to butterfly. Or breast stroke. Or back stroke. Bring some variety to your training, use some different muscle groups and just break up your workout a bit.
Happy Swimming! If you want some help with any of these drills, join me at the St. Lawrence Pool for a swim.
Paul
