by Kevin Purcell, D.C.
When you are swim ready for ironman you should be able to knock out a session in the pool that is over 4000 yards, that includes strong efforts, without material effect. A staple swim in the last four to six weeks could be something like 4 x 1000 meters without a lot of wall time. There are many ways to do a swim that includes 4 x 1000 intervals and below is one of my favorites.
Observations
- Try using bilateral breathing or breathing every third stroke (B/L3).
- As each TT wore on and you experience additional stress (and within each subsequent TT), additional focus is required to maintain efficient exhale and inhale. If you can move a lot of air, you can hold form and stay relaxed.
- Using B/L3, when things get tougher, I notice the desire to hurry my catch and pull so that the next opportunity to breath presents itself. However, swimming is about moving water (not just arms) and presenting as little drag as possible. Getting a "big dig" and moving maximal water, early and late, right past the hip, is a priority. In open water or during long sets I am fastest when holding form and remaining long and strong.
- Relaxing is key -- especially when under pressure (holds true for life in general). When swimming long distances, like running, it is helpful to control emotions in favor of efficiency. Novice runners will allow their shoulders, face and mind to tighten up when they get uncomfortable. Experienced runners keep the jaw loose, shoulders down with controlled breathing. There is an attitude adjustment.
- In the pool, rather than focusing on my discomfort, I focus on avoiding the instinct to fight the discomfort. If you tighten up when you get uncomfortable, form begins to deteriorate and you may expend greater effort while actually slowing down.
The workout
4300 as 300 w/u mixed stroke. Then 4 x 1000, with 1-2 minute rest interval, descending as:
- Easy building to steady -- no gear
- Steady, building to mod-hard and then whatever effort needed to maintain B/L3 and clean technique -- paddles, band and buoy
- Steady, building to mod-hard and then whatever effort needed to maintain B/L3 and clean technique -- no gear
- Steady, building to mod-hard and then whatever effort needed to maintain B/L3 and clean technique -- paddles, band and buoy
Shoot for about a 10-second drop each interval.
This type of swim, executed well, will make your race day experience an easier one. Don’t forget to toss in the occasional 4000 straight!
Kevin Purcell, D.C., works with long course triathletes; from elite to those new to endurance sport. Coach KP has guided dozens of athletes to qualification to the Ironman World Championships in Kona, including over 15 IM age group championships. Dr. Purcell is certified in Active Release Technique (ART) and has completed a medical rotation at the Olympic Training Center in Chula Vista. Coach KP retired from competition in 2006.
