Tips from Swimming Lesson

Four insights from today’s swimming lesson


Photo (C) - The lessons are not this frenetic, or snowy.

This year my swimming has improved. A bit.

The best measure (starting from a very low base) is my swim time of 41 mins for the 1.9k swim leg of Mallorca 70.3 Ironman triathlon.

Last year I took 49 minutes to cover that distance.

But the truth is this summer, for no reason I can really understand, my swimming confidence dropped. I swam little, and my swim fitness bombed.

London Fields Triathlon Club (LFTC)

So this week I signed up for the 6 week swim technique class offered by LFTC, coached by Rob Popper, to begin my end of season training, with the hope that next year, I might be able to maintain a steady 2 mins per 100m in any water, with or without a wetsuit.

I’d LOVE to be able to do an Olympic distance 1500m swim in open water sub 30 mins, or better.

Week 1 Insights

I took four insights from week one.

1. Streamlining - Imagine “swimming through a pipe” to help keep a streamlined profile, and stop drag inducing wide legs.

2. Leg Kick - Try to activate gluteus, think “whole leg flutter kick”, kick powered from the gluteus, not the knees.

3. Breathing - The coach said, “You breathe continuously when you run, as you should when you swim”. So breathe out continuously and fully exhale before the inhale.

4. Activate your core muscles, to hold a streamlined position and keep your legs up

Much work to do...

I don’t think I naturally do any of these.

Last night I noticed I held my breath, I know I have a wild kick, and I never have time to think about my core when there’s so much else to think about.

But I plan to practice these ideas three times before next weeks lesson, and I’ll let you know next week how I’m getting on.

AudioFuel with Joe Friel



New Releases

Triathlon Training Bible author Joe Friel creates AudioFuel for Triathletes and Runners

Triathlon coach and respected author Joe Friel has teamed up with the music based training company AudioFuel to create two interval training sessions, one for running and the other for cycle training.

The two sessions, each an hour long, are for use with MP3 players and provide the unique combination of coaching from Joe and AudioFuel founder Sean Blair with music composed by AudioFuel musicians Howie Saunders and Seb Taylor.

Run Cruize Intervals is a 60 minute interval training program designed to help improve speed, develop muscular endurance and increase aerobic capacity. It includes a technique class to help develop good running form, and the intervals promote a fast mid foot cadence of between 175 and 180 steps per minute.

Ride Cruize Intervals is a 60 minute workout designed to help improve pedal technique and muscular endurance. It includes a technique class during the warm up using single leg drills to help triathletes develop power from every part of the stroke cycle. The session has 5 intervals between a cadence of 80 and 90 RPM.

“My AudioFuel brings to life some of the ideas I’ve written about, and allow me to coach people as they train” says Joe. “These sessions are intended to use in the later stages of the base training phase and help build condition during the build and peak phases of the training year”.

AudioFuel Founder Sean Blair “It’s been a privilege to work with a coach as respected and experienced as Joe, and his input on these two sessions has taken the coaching component of AudioFuel to a new level. Each session delivers a hard workout, delivers run and ride technique coaching and provides excellent advice from a master triathlon coach. These two training programs are the most technically comprehensive we have made.”

The sessions are coached by both Joe and Sean.

Run Cruize Intervals and Ride Cruize Intervals are launched in August 2013, and will be available from iTunes, and
AudioFuels website.

UK iTunes links
US iTunes links