By Bryony McCormick and image by Bryan Derballa
Itching to tackle a triathlon but daunted by the water? No problem: we have an essential (and super-easy) guide so you can learn to swim – and win – fast!
Swimming is the part that freaks many people out when they think of triathlon, but lapping it out in the pool is probably the best full-body exercise you can do – it’s a toning and cardio workout in one, plus it’s low impact. Use this beginners’ guide from Embark’s Sprint Tri programme to get to one kay.
Week 1: Swim 400m – Taking It Easy
16 x 25m: alternate 25m front crawl (freestyle), 25m kick, 25m breaststroke, 25m pull buoy; rest for 30 seconds. Do the above four times = 16 lengths
Note: If you can’t swim breaststroke, just switch to front crawl
Week 2: Swim 700m – Taking It Easy
Warm-up: 8 x 25m alternating front crawl and breaststroke; rest 15 seconds after every 50m
Main: 8 x 50m alternating 50m pull buoy and 50m kick; rest for 30 seconds after every 50m
Cool down: 4 x 50m breaststroke (you may use paddles or fins)
Week 3: Swim 900m – Taking It Easy
Warm-up: 8 x 25m alternating front crawl and breaststroke; rest 10 seconds after every 50m
Main: 4 x 100m alternating 50m pull buoy and 50m kick; rest for 45 seconds after every 100m
Cool down: 3 x 100m mixed stroke (you may use paddles or fins)
Week 4: Swim 1 000m
Warm-up: 2 x 100m alternating
front crawl and breaststroke; rest 30 seconds after every 100m
Main: 4 x 100m
front crawl alternating
50m hard and 50m easy; rest 45 seconds after every 100m
Cool down: 4 x 100m mixed stroke (you may use paddles or fins)
Your Tools:
Kickboard – a small, flat board usually made of dense foam. Hold onto it with your hands while propelling yourself with your legs. Pull buoy – a small piece of foam hollowed out on two sides. Squeeze it between your legs while using your arms to propel yourself.
