Argh - swimming is NOT like riding a bike...
moonangel12
Posts: 971 Member
Finally got myself to an indoor pool to get a baseline for my lap swimming (first Sprint Tri in April)... felt pretty good through the first 25m until I got to the end and realized I hadn’t breathed at all! 
That got me winded out of the gate, and I floundered from there on out. It’s been years since I did anything other than recreational swimming, and I just couldn’t coordinate my movements to breathe! I would forget to exhale, then suck in water, then overcompensate and raise up too high thus sinking the rest of my body. I ended up doing 12 laps with a combo of freestyle, breast and back stroke. It wasn’t pretty, but comforting to know that I can flop my way through the 10 necessary laps below the cutoff time... definitely leaves a LOT of room for improvement though! Reading up on Total Immersion, trying to watch videos so I can visualize the process since my pool time will be very limited (my daughter is sensitive to indoor pools, within 45 minutes it triggers her airways to swell in croup-like fashion so I can’t go during the day with them like I had planned).
Any exercises I can do out of water? Both for strength and form? My arms definitely could use some help since I don’t want to rely on my legs so I can save them for the bike/run.
That got me winded out of the gate, and I floundered from there on out. It’s been years since I did anything other than recreational swimming, and I just couldn’t coordinate my movements to breathe! I would forget to exhale, then suck in water, then overcompensate and raise up too high thus sinking the rest of my body. I ended up doing 12 laps with a combo of freestyle, breast and back stroke. It wasn’t pretty, but comforting to know that I can flop my way through the 10 necessary laps below the cutoff time... definitely leaves a LOT of room for improvement though! Reading up on Total Immersion, trying to watch videos so I can visualize the process since my pool time will be very limited (my daughter is sensitive to indoor pools, within 45 minutes it triggers her airways to swell in croup-like fashion so I can’t go during the day with them like I had planned).Any exercises I can do out of water? Both for strength and form? My arms definitely could use some help since I don’t want to rely on my legs so I can save them for the bike/run.
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No advice but I will add that swimming is hard, lol. When I do swim I only do it recreationally and I’m done after 25 minutes, lol. Keep at it! Good luck.2
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breathing is important! and i say that as a long time swimmer - i would focus on breathing every 2/3 strokes - i know there is some thought on pushing longer, but as a newer swimmer - i think more frequent is better2
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I would suggest using the paddle tools they have at public pools, too.
There are these, place between your knees and then just use your arms to stroke:
Or you can use these on your hands to strengthen your stroke and make it easier to catch a breath without sinking:
Then use the paddle boards and do laps with just kicking. It's all good exercise and the more you do any of them the stronger you will get and that will make doing laps with no assist much easier. It's hard for anyone who has been out of the pool for a while.1 -
Also...your friendly (and bored) lifeguard is almost guaranteed to be a current or former competitive swimmer, AND often teaches swimming skills. There is often on staff someone who coaches swim team.
Asking for feedback and suggestions while swimming (as long as you don't abuse it) is often free. And did I mention your lifeguard is often bored and watching you anyway?
Also, you can ask if there's a swim teacher/coach that could offer a consultation.4 -
I'm a fairly new swimmer myself (adult learner about 5 years ago). I don't have any advice, but your description reminded me of myself and made me giggle. I remember thinking, "Oh! THAT looks like a great workout! And so beautiful!" Ha. I made it to the end (25y) and about breathed up a lung. And I HAD taken breaths on the way down. Thankfully, I embraced the learning opportunity and challenge, and have managed to become a mediocre swimmer.
If you can flip and flail your way through 10 laps and be under time, you're off to a pretty good start. I am now lifting more than swimming, but one of my lifting goals was to make me a stronger swimmer. I do a lot of arms, back, chest and I can feel the difference in my swims.
Good luck. I can't wait to hear how your tri goes when you complete it!!
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Swimming was hard at 18; you would not believe how hard it is at almost 65 nevermind how impossible it was prior to my hip replacements. My swimming when I do it will never again be for any distance or duration. At best, laps will be alternated between stroke and walking only. I have no dry exercise thought. The majority of my exercise is walking or pool calesthenics & hip PT which I have not stopped doing (I now do them in water. Best of luck to you.0
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As you start to build your swim fitness, my suggestion is similar to others': As @deannalfisher said, breathing easily and comfortably is key, as is exhaling continuously when your head is underwater so your lungs are empty when you turn to take a breath.
An easy mantra to help you remember this is to repeat "bubbles....bubbles....Breath....bubbles....bubbles....Breath" in time with your strokes. In that example, you'd be breathing every third stroke.
The other suggesion is to focus on SLOWING DOWN and trying to swim with perfect form. If you lock in good form, endurance will follow, since swimming is all about technique.
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Good job getting back in the pool! Swimming is mostly about technique and form. A strong core really helps. Get some adult lessons if possible. The benefit of learning kicking is to help you keep you legs in a good position. Lack of kicking causes your legs to sink which throws off your upper body position and slows you down. You don’t have to kick hard. Only 20% of power comes from the kick anyways.0
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Slow down, concentrate on your form first.
If you used to swim regularly, I expect it will come back as you practice, if not it would be worth getting a few lessons to get you into the right technique.
I would do sets of laps for each stroke, so for example 5 each freestyle, breast stroke, backstroke.
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Lifetime in SoBe by any chance?0
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Do more exercises in, not out of, the water. Don’t not kick them during the swim (esp since they keep help keep your hips up and swimming really is a fluid, rhythmic full body motion not a disconnected bottom vs upper bifurcation). Strengthen them if they’re weak.0
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I could never swim. I liked the idea of doing a tri but know I'd flounder so bad in open water. There are tris that do Paddling, Mountain Biking and Trail Running -- those would be my kind of triathlons! No sinking necessary! Though swimming is great for you.0
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I saw one with kayaking as the first leg, totally up my alley! What you described sounds like a blast - trails runs are my favorites!MikePfirrman wrote: »I could never swim. I liked the idea of doing a tri but know I'd flounder so bad in open water. There are tris that do Paddling, Mountain Biking and Trail Running -- those would be my kind of triathlons! No sinking necessary! Though swimming is great for you.
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More pool time would be ideal, but not much of an option in this season of life, especially with my daughter’s reaction to chlorine. Homeschool mom of 4, my husband is gone 12 hours a day, in school, preaches, etc. so evening time is family time as we can get it and not where I can leave for a couple hours multiple times a week (nearest indoor pool is 30+ minutes away).Do more exercises in, not out of, the water. Don’t not kick them during the swim (esp since they keep help keep your hips up and swimming really is a fluid, rhythmic full body motion not a disconnected bottom vs upper bifurcation). Strengthen them if they’re weak.
Leg strength isn’t an issue, just trying to use them as little as possible... I don’t want to overcompensate my weak upper body by wasting lower body energy to keep me going, if that makes sense. I want to work on proper form, but also realize I am lacking in the strength department for that.0 -
moonangel12 wrote: »
More pool time would be ideal, but not much of an option in this season of life, especially with my daughter’s reaction to chlorine. Homeschool mom of 4, my husband is gone 12 hours a day, in school, preaches, etc. so evening time is family time as we can get it and not where I can leave for a couple hours multiple times a week (nearest indoor pool is 30+ minutes away).Do more exercises in, not out of, the water. Don’t not kick them during the swim (esp since they keep help keep your hips up and swimming really is a fluid, rhythmic full body motion not a disconnected bottom vs upper bifurcation). Strengthen them if they’re weak.
Leg strength isn’t an issue, just trying to use them as little as possible... I don’t want to overcompensate my weak upper body by wasting lower body energy to keep me going, if that makes sense. I want to work on proper form, but also realize I am lacking in the strength department for that.
Not using them still a bad idea imo (& my master swim coach’s/former Olympian) but if you’re set on it good luck.0 -
Lol. Actually visited old teammates in nyc today. They’re doing it. Seriously thinking about it.1 -
Gotcha! Not up on the lingo yet
Westfields is what I am signed up for...
https://rev3tri.com/westfields/
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What I have been watching/reading has a focus on using arms more than legs to save them for the rest of the course... focusing on proper form for that reason. I didn’t drag my limp lower body or anything, just didn’t rely on my legs for propulsion just to see where I was at and what I could (or could not) do in the water. Totally a “test the waters” swim session. I’m not trying to argue, nor am I setting anything in stone, just trying to figure it all out as I go. I have never done a multi sport event like this before so it will for sure be a learning process for me.moonangel12 wrote: »
More pool time would be ideal, but not much of an option in this season of life, especially with my daughter’s reaction to chlorine. Homeschool mom of 4, my husband is gone 12 hours a day, in school, preaches, etc. so evening time is family time as we can get it and not where I can leave for a couple hours multiple times a week (nearest indoor pool is 30+ minutes away).Do more exercises in, not out of, the water. Don’t not kick them during the swim (esp since they keep help keep your hips up and swimming really is a fluid, rhythmic full body motion not a disconnected bottom vs upper bifurcation). Strengthen them if they’re weak.
Leg strength isn’t an issue, just trying to use them as little as possible... I don’t want to overcompensate my weak upper body by wasting lower body energy to keep me going, if that makes sense. I want to work on proper form, but also realize I am lacking in the strength department for that.
Not using them still a bad idea imo (& my master swim coach’s/former Olympian) but if you’re set on it good luck.
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I do water aerobics and increase speed as I go along.0
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moonangel12 wrote: »Leg strength isn’t an issue, just trying to use them as little as possible... I don’t want to overcompensate my weak upper body by wasting lower body energy to keep me going, if that makes sense. I want to work on proper form, but also realize I am lacking in the strength department for that.
A lot of improving your technique is about reducing drag. If you are not going to use your legs at all you might want to look into a leg buoy (I think someone posted one above?). Legs don't count for much of your total propulsion swimming but if they are sinking it will definitely increase your overall drag.
https://www.swimoutlet.com/blog/7-not-so-secret-ways-of-reducing-drag-in-your-freestyle-races
Also I know a lot of non-swimmers who don't have very good ankle flexibility which is important in swimming.
https://www.swimmingscience.net/ankle-swimming-flexibility/0 -
moonangel12 wrote: »
What I have been watching/reading has a focus on using arms more than legs to save them for the rest of the course... focusing on proper form for that reason. I didn’t drag my limp lower body or anything, just didn’t rely on my legs for propulsion just to see where I was at and what I could (or could not) do in the water. Totally a “test the waters” swim session. I’m not trying to argue, nor am I setting anything in stone, just trying to figure it all out as I go. I have never done a multi sport event like this before so it will for sure be a learning process for me.moonangel12 wrote: »
More pool time would be ideal, but not much of an option in this season of life, especially with my daughter’s reaction to chlorine. Homeschool mom of 4, my husband is gone 12 hours a day, in school, preaches, etc. so evening time is family time as we can get it and not where I can leave for a couple hours multiple times a week (nearest indoor pool is 30+ minutes away).Do more exercises in, not out of, the water. Don’t not kick them during the swim (esp since they keep help keep your hips up and swimming really is a fluid, rhythmic full body motion not a disconnected bottom vs upper bifurcation). Strengthen them if they’re weak.
Leg strength isn’t an issue, just trying to use them as little as possible... I don’t want to overcompensate my weak upper body by wasting lower body energy to keep me going, if that makes sense. I want to work on proper form, but also realize I am lacking in the strength department for that.
Not using them still a bad idea imo (& my master swim coach’s/former Olympian) but if you’re set on it good luck.
personally as an experienced triathlete - i think that is some of the most horrible advice that continues to perpetuate the tri world...if you want the pros swim (Andy Potts, Lucy Charles etc) - they kick for their entire swim - they don't focus on using arms more. <off my soap box>4 -
Then this is what I am posting here for! Evidently I haven’t been getting the best info (not sure where I saw/read it, but it made sense the way it was explained). Any videos you would recommend to watch for basics on form? I am not expecting to smash the swim leg between now and April, I just don’t want to embarrass myself
and unfortunately it will be with limited swim sessions, I am hoping to get to the pool every two weeks at least. Not ideal, but I can’t jeopardize my daughter’s airways, especially this time of year, so I will have to find creative times to go... 0 -
deannalfisher wrote: »moonangel12 wrote: »
What I have been watching/reading has a focus on using arms more than legs to save them for the rest of the course... focusing on proper form for that reason. I didn’t drag my limp lower body or anything, just didn’t rely on my legs for propulsion just to see where I was at and what I could (or could not) do in the water. Totally a “test the waters” swim session. I’m not trying to argue, nor am I setting anything in stone, just trying to figure it all out as I go. I have never done a multi sport event like this before so it will for sure be a learning process for me.moonangel12 wrote: »
More pool time would be ideal, but not much of an option in this season of life, especially with my daughter’s reaction to chlorine. Homeschool mom of 4, my husband is gone 12 hours a day, in school, preaches, etc. so evening time is family time as we can get it and not where I can leave for a couple hours multiple times a week (nearest indoor pool is 30+ minutes away).Do more exercises in, not out of, the water. Don’t not kick them during the swim (esp since they keep help keep your hips up and swimming really is a fluid, rhythmic full body motion not a disconnected bottom vs upper bifurcation). Strengthen them if they’re weak.
Leg strength isn’t an issue, just trying to use them as little as possible... I don’t want to overcompensate my weak upper body by wasting lower body energy to keep me going, if that makes sense. I want to work on proper form, but also realize I am lacking in the strength department for that.
Not using them still a bad idea imo (& my master swim coach’s/former Olympian) but if you’re set on it good luck.
personally as an experienced triathlete - i think that is some of the most horrible advice that continues to perpetuate the tri world...if you want the pros swim (Andy Potts, Lucy Charles etc) - they kick for their entire swim - they don't focus on using arms more. <off my soap box>
I agree completely. I think this myth has persisted because so many newbies are trying to soccer kick their way through the swim. Tri club leaders may find it easier to tell people not to kick rather than teach proper kick in a group setting. A correct kick and correct form will conserve energy rather than expend it.0 -
Maybe there are salt water pools in your area, they are usually more gentle on lungs, eyes, and skin. I believe LA Fitness uses them.
I'm in the no kick club mainly because I didn't have time to learn it and my natural technique threw off my rhythm and exhausted me. If I changed anything on my first tri it would have been to save my bike legs for running. I totally blew out my legs during the bike and it killed my run.
Yes! I found one, and was super excited at first! BUT, it’s 45 minutes away, $140/month for the family, and an annual contract
I don’t mind the cost or distance during the cold weather months, but once it warms up we will be on the river, not at an indoor pool.
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1) slow down
2) breathe every third stoke (so you alternate sides)
3) don't lift your head. do look forward underwater when not breathing. The waterline should be on your forehead above your goggles.1 -
That makes sense... I will see if I can channel my old stroke/form next time, maybe with that not being on my mind I won’t struggle quite as bad...I agree completely. I think this myth has persisted because so many newbies are trying to soccer kick their way through the swim. Tri club leaders may find it easier to tell people not to kick rather than teach proper kick in a group setting. A correct kick and correct form will conserve energy rather than expend it.0
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