Few triathletes coming to this sport do so from a pure swimming background. The majority are learning to swim as adults with a limited swim background. When learning to swim efficiently progress comes slowly for most, and usually leads to frustration. Time gains in open water are difficult to measure because no two swim courses are identical. When I was first learning to swim I focused on getting as fast as possible without awareness of the overall cost in terms of energy expenditure. Ironman swimming felt like I was wrestling a gorilla. I was exhausted before my feet hit the ground. These days, I look for successes in swim practices in terms of efficiencies and energy expenditure.

New Year provides opportunity to focus on making improvement in your triathlon swim specific skills. I recommend you resist the urge to chase the clock and benchmark progress based on pace times. Instead look to build swim specific skills, strength, and improve body position/limit drag. You will get really fit while you work on specific skills. Design swim practices that reveal your imbalances in stroke mechanics, body position, and drag. By perfecting your imbalances in each of these domains, you become a stronger triathlon swimmer. No one ever wins a triathlon in the swim, but you can certainly lose it there as a bad experience in the water sets the tone for the day.

Main Set
6 x 50 m swim with ankles banded, 5 secs rest b
3 x 100m swim, free (your hips/legs should feel lighter/elevated) 20 secs rest
1 x 300M swim – paddles – ankles banded (finish your stroke) 30 secs rest
3 x 100 swim, free. 20 secs rest

For Ironman, make your season goal to build the main set to four times through (total 4800m). Happy New Year!