Swim skills to master

Triathlon Magazine Canada - - SWIM BIKE RUN TRAN­SI­TION - —GREG KEALEY

not hope we find a swim­mer with a run­ning back­ground or a run­ner who can swim.

As one of Canada’s most ex­pe­ri­enced de­vel­op­ment coaches, I have been coach­ing youth to elitelevel ath­letes for the past 20 years. Over the past three years, I have been de­vel­op­ing in­fra­struc­ture for Triathlon On­tario’s Pro­vin­cial De­vel­op­ment Pro­gram to sup­port and de­velop our ath­letes, with the goal that On­tario’s ath­letes will con­sis­tently rep­re­sent Canada on the world stage. BAL­ANCE: BREATH­ING: CATCH: It’s im­por­tant that you ap­ply force early dur­ing the ro­ta­tion phase of the stroke. It’s im­por­tant to en­gage the pri­mary mus­cle groups as op­posed to the sta­bi­liz­ers.

HIGH EL­BOW: Main­tain a high el­bow dur­ing the re­cov­ery, as your hand en­ters the wa­ter dur­ing the catch phase of the stroke.

PULL DOM­I­NANCE: Pull, don’t push your­self through the wa­ter. RO­TA­TION: Should start at the hips and your head should re­main sta­ble.

STROKE RATE: Open-wa­ter swim­ming lends it­self to a higher stroke rate.

SIGHT­ING: Sep­a­rate sight­ing and breath­ing while keep­ing your head as sta­ble as pos­si­ble.

COM­PE­TI­TIONS WILL ALSO HAVE DIF­FER­ENT SWIM EN­VI­RON­MENTS: Fresh­wa­ter with or with­out a wet­suit, salt­wa­ter with or with­out a wet­suit, etc. Each vari­able needs to be un­der­stood and prac­ticed.

DE­VELOP CON­FI­DENCE FOR SWIM STARTS: They are ag­gres­sive and con­tact is un­avoid­able.

Swim­ming is done through your core, so proper ro­ta­tion and main­tain­ing good bal­ance and pos­ture while swim­ming on your side is im­per­a­tive. The tim­ing of your breath­ing within the stroke cy­cle is im­por­tant, and it’s im­por­tant to not hold your breath.

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