By: Allen Gilchrest

For triathletes, most of our swim training is done in the pool. Even though the pool is not the same as swimming in open water, here are a few suggestions in your pool training to prepare your body and mind for race day!

Dolphin Dives – Most races start with a run from the beach, with some dolphin dives in the shallow water, before getting into deeper water. Certainly your pool will need to be shallow, 3-5 feet deep. Start from the water, no diving in, just practice the push off and dive motion 3-4 times or the entire 25 if your pool is shallow the whole way. In the pool you can do 5×100 FR on 1:30, dolphin diving the first 25 of each 100.

In Water Start – Other races start of in deep water. If this is the case you can practice starting from the water by moving away from the wall. Scull with your hands out in front and your feet raised to the surface of the water so you are on your stomach, ready to go. At the sound of the start you are ready to kick hard and stroke out. In the pool you can do 10×25 FR on :30 with no pushing off the wall, but rather treading water as described and stroke/kick to get going!

Up The Pace At The Start – At the start of the race you will most likely be in a large crowd of people, with lots of bodies, arms, and legs flailing! Certainly one option is to start farther out to one side and not deal with the pack. Another option is to practice getting out fast and then settling down into your pace. At the start of a triathlon a good option is to get out fast for the first 60 seconds or 60 strokes, then settle down into a rhythm and let your heart rate get back down. In the pool you can do 4×200 FR on 3:00 with a fast pace and fast turnover for the first 100, then settle into your pace with long and strong strokes for the second 100.

Buoy Sighting – During the swim you will have to keep an eye on buoys, in order to go in the right direction! Practice buoy sighting in practice. In the pool you can do 3×500 FR on 7:00, looking up 2 strokes every lap. Preferably shortly after the turn, so you have to look 20+ yards to the other end. Be specific, have a plan of what you are going to sight for. It could be your water bottle at one end and the blocks at the other. A pace clock at one end and your swim bag at the other end up on the bleacher. Be creative!

Swim to Bike Transition – At the conclusion of the open water swim, you will have to run to transition, after being horizontal for 20+ minutes your legs are not always ready to support your weight. It is a good idea to practice this at the end of a big set or training session. In the pool you can do a 1650 FR for time, then immediately get out of the pool and jog in place for 2 minutes. Do not run around the pool, pool decks are slippery and the lifeguard will enforce the appropriate no running rule! Bring an extra towel and lay it down on the deck where you are going to run in place after practice, make it safe!

Add these 5 simple tips to your workout one time per week, and you will be much more confident on race day in the open water! Happy Training! -Coach Allen