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Q I want to do a triathlon but I’m a very weak swimmer – where do I start?
Andy Vincent says: You’re in good company; this is actually the case for most people who sign up to a triathlon. Swimming is the most technical of the three disciplines (the other two are running and cycling, for the uninitiated). Swimming is also the activity that people tend to have less access to.
First, consider your equipment. A swimsuit with a tight fit to avoid drag against the water, a swimming cap and leak-free goggles will make every workout both easier and more enjoyable.
Next, it’s time to master your skills. There are three factors you’ll need to nail: your breathing, body position and forwards reach (aka your stroke). Whether you’re a beginner or an intermediate swimmer, breathing should be front of mind. It’s common to think the challenge is in the inhales, but your focus should actually be on the exhales; if you end up holding your breath, you’ll tense up in your shoulders, which can feel suffocating. There isn’t a single best pattern for breathing (ie, which stroke you breathe in on), so the best way to find one that works for you is to experiment.
To do this, practise drills against the wall of a pool. Put your hands against the edge, your face down in the water and simply kick while finding a rhythm with your breathing. Then, move to 20m to 25m repetitive drills that incorporate other technique elements, such as your arm position or kicking. You can find a wide variety of different drills online: kicking drills using a float will help you finesse your kicks, while crawl drills are good for working on your arm strokes. Always pause after each length to recover and review your technique.
