HRT’s three steps to a balanced swimming program in 2015.
As you develop your triathlon training it’s important to appreciate there are key steps to take to reach your potential in the water:
- Step 1. Technique – For open water swimming your stroke technique to move more quickly for the same level of effort.
- Step 2. Training – Your swim specific fitness so that you can sustain your stroke technique at a strong level of effort.
- Step 3. Skill set – Your open water skills such as sighting, drafting and swimming straight.
No one step outweighs the other. To drop time in 2015 you need to work on all three steps. Don’t try to gain everything from one step, instead work year round in a balanced program combining all three steps, gaining performance from each. In the week there will be workouts focused more on one of the steps then another, when you look at the week as a whole it should be balanced in percentage of time spend at each step.
|% of Training Balance for each step|
|Session Type||Technique||Training||Open Water|
|OW Skills (OW)||10||10||80|
|OW Skills (Pool)||20||15||65|
|Long Continuous Swim (OW)||5||40||55|
|Long Continuous Swim (Pool)||10||60||30|
|Long Aerobic Intervals (Pool)||10||70||20|