Triathlon Training: Swim Focus

Triathlon season is coming to an end. A few more weeks to go for some and then it’s the ‘triathlon off season’.

For many, this is the time for a break and a change from a swim, bike, run routine.

👉 Some people take time off away from training altogether.
👉 Some abandon structure and do a bit of what they fancy.
👉 Some try to press on and try and maintain structure and fitness.

Do you know what you’re going to do?

Focus On Your Swim?

When the triathlon training starts again properly, you’ll be back in the routine of two – maybe three – swims per week. These swims will probably focus on much of the same thing you’ve been doing this season.

Instead, use the off season to do a ‘swim block’ and take your swimming up a level – so when the structured triathlon training starts again you are starting your swim with better technique and you are faster & more efficient in the water.

“Use the off season to do a swim block to take your swimming up a level”

Why?

“Why a swim focus?” I hear you ask.

✅ Allows your body to rest and recover from a season of demanding bike & run sessions – whilst still maintaining or improving cardiovascular fitness.

✅ Off season means low volume training – which generally gives you more time to fit in an extra one or two swims per week.

✅ You will see a big difference in your swim by increasing the frequency of your swimming.

✅ As your races will all be next year, you can go to the pool and focus on your swim weaknesses or limiters without the pressure of hitting times or getting through challenging main sets.

Sound like something you’d like to do?

Off Season Swim Ideas

Here are some ideas you might like to try.

1 – Frequency Challenge

In the first four weeks of your off season, swim five times per week. That’s 20 swims in 4 weeks. If you’ve only been swimming twice per week over the last few months, you will notice a significant improvement if you ramp up that frequency.

2 – Volume Challenge

In the first four weeks of your off season, swim 40k (or 50k, or 60k). Again, if you’re used to swimming 20k per month, a big ramp in volume will see a shift in ability and performance.

3 – Technique Challenge

For each week of your off season, focus on one aspect of your swim technique that needs improvement. For example, week one could be improve your posture in the water. Week two could be concentrating on the catch. Week three could be not over-rotating. Have a specific focus without pressure of pace or distance and you should see some technique improvements.

4 – 400m Time Trial Challenge

Focus your training with the aim of significantly improving your 400m time. Schedule a series of sessions designed to improve pace and endurance over a 400m distance. A quicker 400m time will result in a quicker 1500m, 1900m or 3,800m swim.