A Very Long Swim Workout

Another first.  My first group swim workout.  It kicked my ass, but in an absolutely wonderful way.

The Surprise

Arriving at the pool with the group, I was shocked, the pool was huge!   Up until this point, my swim workouts have been in a 25m pool, so the 50m pool looked pretty scary.  “I am going to swim all the way across that?”  Then it got worse!  Our instructor stated that we would start with 350m warm-up, swimming one length, moving to the next lane, and so on, zigzaging to the opposite end of the pool.  “Woh.. that’s like one swim workout in itself, this is going to be interesting.”

But it wasn’t that bad. I was last into the pool and found the water to be pleasant, but heavily chlorinated. I followed the group as I got into my rhythm, reaching the end of the first 50m quickly and easily.  It was at this point I realized that I was pushing too hard as I really wanted to keep up, but it was unrealistic.  As I started the second 50m, I could see the person in front of my was now nearly a full lap ahead and the first swimmer was starting their last lap.  “Oh well, this will be fun, just do your best and focus on moving,” I thought. I ended up swimming about 2/3 the distance before I cut across to join the group at the end.

Drill What?

Then came the diving drills.  Dive down, touch the bottom, come up, over the lane marker and back down, repeating across the lanes of the pool.  Hmmm…  getting to the bottom of a 10’6″ pool is hard, especially when you are not relaxed and short on breathe.  I never made it to the bottom, but did get across the pool.

Then we started the other drills and much of the instruction were like another to me.  This group was intense, many of them have done long course triathlons such as the Santa Barbara Triathlon.  I felt out of place, but I too want to go long, so I felt like I needed to push hard to stick with this group.  I knew that over time, I too would rise to their level and I would look back on this workout and laugh.

Even though the drills didn’t make much sense, I kept moving as much as possible.  In the end my arms, shoulders, and abs were worn out. Still, I felt awesome.  I came into this not knowing what to expect, was blown away at the level of intensity (given my abilities), but stared the challenge in the face and did my best.

That’s Odd

One thing about the pool was it variable depth. It started at 3’6″ but ended at 10’6″ at the far end of the 50m length.  As you are swimming along the lane, you literally see the tiles below falling away. I couldn’t get used to this sensation, it toyed with my mind as swam back and forth in the lanes.  In fact, this sensation helped me bump up my visualization and mental edge skills to fight the odd sensation.

“Long Distance” Swimming Tips

Since this was my longest swim ever, I learned a few things that can really help out over the long distance.

  1. Relax.  Don’t push hard, don’t panic, don’t forget to breathe. Simply relax and be in the moment.  You will use less oxygen, therefore swim farther.
  2. Swim from the hip.  Many people think that power from the stroke comes from the arms and shoulders, but it does not.  The power should come from the hip and the arm should extend forward from the hip.  The arms are mainly for stabilization.
  3. Be in the moment.  Don’t panic about getting to the finish line or how fast or slow you are swimming.  Know your comfort zone and stay there.  Triathlons are rarely won in the water.  In fact, the more you are in the moment, the less energy you will require.  Use positive visualization skills.
  4. Smile.  When the swimming gets rough, just smile.  The power of the smile will brighten your mood and help you refocus.
  5. Perseverance. Keep going and find a pace you can comfortably maintain.  The brain is trained to make you stop before you physically have to stop.  As much as the muscles hurt, push just a little more.

While this workout kicked my ass, I am looking forward to getting my ass kicked at the next workout.  The more my ass is kicked, the more I grow and the more I become a better swimmer.  Just like my journey from office potato to triathlete was slow, I know it will take time to rise to the level of the long distance triathlete.

The next time you get in the pool, keep the five tips above in mind. Before you know it, you will be swimming longer and faster than ever before.