Training for a distance swimming event is very different from training for a run or cycling event. When training for a marathon, for example, you would start out with short runs, and gradually increase your mileage each week as you build up endurance. You may work on sprints to increase speed, but overall the goal is to run further or for a longer period of time to get ready for the event. When training for an open water swim or triathlon, you must do much more than just swim more laps each time you hop in the pool.

First of all, you have to understand that racing any distance over about 200 yards consists of using a combination of aerobic endurance and anaerobic endurance. Aerobic means ‘with oxygen.’ During aerobic work the body is working at a level where demands for oxygen and fuel can be met by the body’s intake. Anaerobic means ‘without oxygen.’ During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on stored reserves of fuel. Anaerobic training is generally attained at around 75% of maximum heart rate.

Interval training is used to describe the system of multiple repeat swims used in most swim training programs. An example is a set of 10 repeats of 100’s at 80% effort with 10-20 seconds rest between swims. The best way to improve aerobic endurance is through short rest periods. The most effective aerobic fitness training occurs when a swimmer begins the next repeat with their breathing and heart rate still considerably elevated from the previous swim. This condition causes physiological systems to remain overloaded for the entire set of repeats, including both the rest and work periods.

Example of a typical aerobic set:
10 x 100’s on 1:40 interval
This means swimming ten 100-yard swims within 1 minute, 40 seconds, including rest. If you finish the 100-yard swim in 1:20, you get 20 seconds rest. If you finish in 1:35, you get 5 seconds rest.

Anaerobic fitness is also an important part of your training, although it should not be emphasized often when preparing for an Olympic distance, Half Ironman, or Ironman-distance triathlon. Effective anaerobic fitness improvement is done in two ways. One is short sprints at race pace with short rest periods, which allow your body to become used to lactic acid buildup. The second is through speed work: short sprints with plenty of rest.

Examples of typical anaerobic training sets:

1) 20 x 25’s on :25
2) 20 x 25’s on 1:00

In set #1, you are training your body to finish a race strong, with lactic acid buildup. This type of set should not be done more than once per week. In set #2, you are building up your speed. For distance athletes, this is only needed about once every 2 weeks at the most.

Keep in mind that no training should be done at the expense of technique! There is never a point where you should cut drills completely out of your workout. If you are a true beginner, take a few lessons before you begin your training program. With the right instructor this can be one of the most valuable things you can do in training for a triathlon. If you need help finding a coach in your area, check out our directory at http://www.triswimcoach.com/tsc/findacoach.html.

About the Author

Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website www.TriSwimCoach.com, a resource for future or current triathletes needing help with the swim. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website www.triswimcoach.com in downloadable form.

Nowhere in recorded history is there witness to a baby’s first words being, “Give me a cigarette and a shot of whiskey.” Mini humans are not born with these vices. They are acquired. But, heck, you knew that. Let’s assume that the babe adds a few years to his/her life and bumps into the game of golf. The stars and planets are in the correct alignment and Sam Snead becomes his golfing bud. Everyday they play golf. The “babe” watches Sam’s sweet swing. Sam offers no advice.

The young prodigy watches the master, notices the still head, the full backswing and follow through. Through osmosis, the rhythm, and the tempo of the swing become part of his swing. Soon, they are both “swinging to music.”

On the other hand, let’s say the pup doesn’t have this phenomenal happenstance and falls into the traps and pitfalls of other ways to “learn” the golf swing. He takes golf lessons, reads books, and devours golf magazine (and Internet) tips These methods address the thinking part of the brain, the cerebrum. Motor skills are not acquired with this part of the brain. In paragraph two above, the golf swing is learned the correct way. The swing is consistent, powerful, reliable, accurate, low maintenance, simple, and will last a life time.

In paragraph three above, the swing is contrived, complex, confusing, inconsistent, lacks power, and is never understood. The recipient is addicted to searching for the swing that the “lucky” kid owns. Those who have the “paragraph two” golf swing do not read golf tips and do not take golf lessons. Those who have acquired bad habits through the incorrect approach to finding the mysterious beautiful golf swing keep returning to the source of their bad habits. This, ladies and gentlemen, is the first sign of insanity. Are you starting to get it?

Scooooot up a little closer – so the Anti-Pros words don’t fall on the floor before they reach your hammer, anvil, and stirrup…YOU ARE NOT BORN WITH BAD GOLF HABITS…YOU ACQUIRE THEM from some golf pros, bad advice, magazine golf tips, golf books, etc.

I have been in this game since the earth cooled. I get phone calls, letters, and e-mail every day from golfers of every skill. Their stories are always the same. They are confused and frustrated because some golf pro told them to do “such and such.” Or a magazine tip that suggested some idiotic body maneuver the pretzel twins with the carnival would find impossible. Interested in facts? 99.9%, no make that 100%, of the problems golfers have today are not from lack of information. The source of their woes is bad golf information they have swallowed hoping and praying it would help them.

The typical golfer knows Way too much about what is NOT important and Very little

about what is!

To learn more about Jim’s simple approach to learning your best golf swing in the shortest period of time visit his site at www.mcgolf.com.

– - – —
The Anti-Pro is NOT saying… “I know what I’m doing and NO one else does.” The Anti-Pro articles are the effect of a 50 year study on what works and what does NOT work regarding improving ones golf game. In essence, MOST golf instruction will do more harm than good. How much is MOST??… It is likely that over 90% of golfers/students trade substantial money for ridiculous “tips” that are practiced and then become “bad” habits. Eventually students become frustrated, confused and quit golf thinking they are NOT smart enough or talented enough for the game. The golf instructor must understand how to activate the motor skill part of the students brain to reach the potential of that students capabilities. Less than 5% of all golf “instructors” are gifted enough to impact positive benefits for the student, the remaining 95% should be flipping burgers at some fast food diner.

About the Author

Introduced to golf in 1948 At age 15, students came to him at his family owned golf course from four surrounding states for lessons.

Jim attended Arizona State University at Tempe on a golf scholarship and graduated from the PGA Golf School in Long Beach California in 1960.