How to Swim 750 Meters Faster
For many athletes new to triathlon, the swim is intimidating. They fear they can’t swim enough or don’t have the fitness to complete the race.
In addition to improving your stroke, there are several techniques you can use to increase your endurance and speed. These include counting laps, using a tempo trainer and practicing drills.
Endurance
When it comes to swimming for long distances, endurance is key. You need to be able to swim for at least 750 meters to qualify for most Sprint triathlons, so boosting your endurance should be one of your top priorities.
It’s important to focus on technique and pacing in your training, but you also need to get some longer, higher intensity swim sets in. Developing a strong kick will help, too — it’s estimated that kicking adds seven percent of your overall propulsion.
Getting your heart rate up above the aerobic threshold is essential for building endurance. MySwimPro offers a variety of workouts in different Effort Levels, from moderate swimming to all-out speedwork. The Effort Levels that will best increase your endurance are Threshold, Endurance and Anaerobic.
Speed
You might think that the most important factor in swimming 750 meters is your speed, but there are several factors that affect your overall swim time. You must consider the course length, the weather conditions and the current.
Kicking provides seven per cent of the propulsion you get in freestyle, so it’s worth working on to increase your kicking strength. This will help you conserve your energy and avoid exhaustion by the end of the swim leg.
Studies have found that pressure force on the dorsum of the hand correlated negatively with mean swimming velocity, while palm pressure showed a positive correlation with hand speed and propulsive force. The greater the hand propulsive force, the faster your swimming velocity.
If you’re training for a triathlon, try to practice sharing your swim lane with another swimmer. This will prepare you for getting kicked and bumped during the race. The more comfortable you are with this, the better your race will be.
Drills
A race that requires 750 meters of swimming is not something you want to go into unprepared. While most triathlons are shorter than this distance, you’ll still need to train for it, particularly if you’re a newer swimmer.
One way to prepare for the swim is to embed a number of different drills into your training. This helps you to focus on different aspects of your swim and work on them more thoroughly. The goal is to become so comfortable in the water that the swim in your race will feel easy by comparison.
Practicing drills is especially important for those who are nervous about their ability to complete the swim. Many people start to panic once they jump in the pool, their goggles leak and their pulse skyrockets due to lack of oxygen. Simple drills like blowing bubbles and kicking without a snorkel can make a huge difference in your comfort level in the water.
Nutrition
A swimmers’ nutrition has a direct impact on their training and performance. Unless they’re well fueled, they will struggle to make the most of their workouts. Encourage your swimmers to eat a snack before their workouts, especially before long training sessions.
The energy requirements for high-level swimmers are very demanding. The high energy phosphagen system and anaerobic glycolysis are utilized during short competition distances, while the aerobic metabolism is employed for the longer distances.
During swimming competitions, the athlete will consume water, carbohydrate and protein sources for energy production. The glycogen stores will be depleted very quickly, while lactic acid buildup is not desired as it decreases the efficiency of the power output.
Consequently, the swimmer should be in a euhydration state at the beginning of both training sessions and competitions. This requires an intake of 5-7 ml/kg 4 hours before training, or if possible based on urination. This will allow the swimmer to reach a level of hydration where their blood volume is optimal and they can maximize the synthesis of myofibrillar proteins in response to strength training and endurance training.