Tagged with ' Excercises'

People who have started swimming recently often expect to improve more quickly than they actually do. This can be frustrating, especially if you set a goal that you struggle to reach. This is common with any new sport and can often get people to quit before they’ve even started! Let us go through some of the reasons why and discuss how to fix them!

Firstly, we need to ask ourselves ‘why can’t I swim that well?’ The main reason that you may not be able to swim well is because you’re new and have not had the right time to learn the right motor skills for a certain technique. Swim instructors will help you to improve your movement in the water to make it more efficient and improve your technique. 

Remember, quantity isn't important as a less experienced swimmer. Set realistic goals for yourself that you can achieve, as well as being willing to train hard. It’s good to set goals that are ambitious but within your reach. Use these variables to determine your goals:

• Your motivation
• Current standard in swimming
• The amount of time you have for training
• The effects emotions have on exercise

Sometimes the goals you have set are unrealistic, and that’s okay! Look at what you are doing in the pool and you can even track your progress with a training log to see your progress. Remember, working hard for three straight weeks won’t result in a three second drop in your freestyle swim. Practice makes perfect.

Having inconsistent training sessions can also be a reason. Some swimmers may do ten sessions a week but only perform well at one of those. Have a consistent training schedule that suits you. Can you practise three times a week? Awesome! Put your effort into these sessions to improve your performance. Have a training regime that works for you and what you want to achieve, one that you can work on and improve on throughout your training sessions.

The most frustrating setbacks are the mistakes we are aware of and ones that we experience over and over again. Don’t repeat the mistake over and over to expect a different outcome, the conclusion will be the same. It will only continue as a mistake if you don’t learn from it and learn how to improve from it. Are you kicking too low in the water? Try changing your body position to push yourself quicker through the water. Try not to focus on just your strengths, as fun as they are to do! Be sure to improve what is holding you back.

Don’t compare yourself to other swimmers because you will improve at your own pace. Often, a lot of the failure can come from a lack of self-belief. Confidence is a critical aspect for swimming. Learn to love and accept yourself as a person, train hard, do your best, give everything you can but also learn to take time for yourself. 

Understanding the pace of your own body on how quickly you can improve your skills is important but don’t think you have to push these limits. It takes time, and that’s okay! Believe in yourself and you will reach your goals, no matter how long it may take to reach them.

There may be other reasons that you are not improving as quickly as you would like at swimming, but remember that practice makes perfect and time. Set yourself realistic goals that you can reach and continue to improve your technique. You can do it! 

Triathlon season is fast approaching! Still trying to improve your swimming technique for your next triathlon? We’ve got you covered! Here is how you can improve your technique for triathlons.

Bilateral breathing will open up the ability to take in what is happening around you, but can also reduce damage to your shoulders and neck from the repetitive motion of only breathing on one side. By doing this, you will be able to see more of your surroundings and see any hazards, such as oncoming waves or other swimmers. Try learning to breathe on both sides of your stroke. It will also help make your stroke more symmetrical.

Swimming in open water can throw a lot of variables into the mix. Many routes for triathlons include a turn around a buoy and swimming blindly with your head down will put you at a disadvantage. Identify landmarks before you swim that you will easily recognise and be able to see when taking a quick check of your surroundings.

To sight properly, lift your head slightly up so that only your eyes appear above the surface. Quickly scan to place where you are before lowering your head back underwater. You can do this as often as needed to understand your location and with your positioning in the race.

A major part of success in triathlon is being able to distribute the workload amongst you and your fellow competitors, it is key to not waste unnecessary effort on your first discipline, that you’ll be wanting to save for the rest of your swim. Identify the strongest swimmers around your pace level, and position yourself slightly to the side of them, making sure that you breathe away from the side of the swimmer’s leg. Make sure to push when you have the energy to do so! 

Keeping a high position in the water will keep your legs from weighing you down and sinking into the water, reducing the drag from your own body. Your wetsuit should assist with buoyancy but having the best head position will help guide the rest of your body through the water. Keep your fingers and toes closed to keep your streamline position throughout your body and you will see an increase in your efficiency!

For many triathletes, swimming can be their weakest of the three sports. However, making improvements to your swimming technique will help you move up through the ranks! Try out the points above and win your next triathlon.