Strength training for swimming
A lot of people think they have to train in the weightroom to gain strength. Also a lot of people think they gain a lot of weight by doing strengthtraining.
Best way to train swimspecific strength is in the pool with:
1. Swimpaddles ( look at a good size, comparing to your strength and look also at the right paddles for your specific stroke)
2. Tube (innertube of a baby buggy) for resistance training.
3. Band (piece of elastic around the ankles)
4. Use them separate or all togehter, wit or without a pullbuoy
Besides technique, strength and power endurance are of great importance for a good open water swim. Keeping the technique is the most difficult part in swimming. When you don’t have the fitness to keep your technique for 1500-3.8k than your swim times in open water will be dissapointing. Swimming for 25-200m with a good technique is easy.
So don’t swim on swimprograms which are developed for an indoor pool and most of the times with a lot of drills. Save your energy and work on your swimfitness. With real triathlon swimprograms.
Most triathletes have an average of 3 pooltimes in a week so don’t do drills for 20 minutes every swimsessions. Just swim!
3 years ago I started with athletes Karlijn and Jasmijn van der Burg (teamTBBNL) to develop their swimskills. I started first with perfectioning their technique (they have a swimming background) and bit by bit I increased the strength part in it. After 3 years they are ready and both swim in the front pack.
Example of a wwimming program for specific strength:
Warm-up 4x100m Pull Buoy/ paddles/ tube or band Rest 15 sec
3x100m Pull Buoy/ paddles/ tube or band Rest 15 sec
2x100m Pull Buoy/ paddles/ tube or band Rest 15 sec
1x100m Pull Buoy/ paddles/ tube or band Rest 15 sec