Question:
Recently started training for my
first triathlon in May. Assumed
that crawl would be fastest and
have worked up to 800m in about
16-17 min. Not great, but getting
there.
Thought I'd mix the training up
and have an easier day. Did my first
800m of breast in about 16-17 min.
So what's up with my crawl?
I've been experimenting with the
TI stuff and feel like I have better
technique but seem to have come
to a plateau speedwise. Need some
sort of technique breakthrough.
As a side note, any thoughts on
which stroke will save my legs more
for the bike/run, if it turns out
I'm a natural breastroker?
Answer:
my guess would be your problem with
the freestyle is either body position,
choppy strokes, or breathing. Or
a combination of all. Might I suggest
doing 200 to 400 pull. This will
help you learn to save your legs
and improve the positioning of your
lower body in the water. My shoulders
personally feel better when pulling
than swimming but many people do
not. Make sure you don't overdue
the pulling and over do things.
Another thing watch your hand when
it enters the water the fewer bubbles
the better. Experiment with placement,
position and hand torque to get
your best cleanest entree. This
will help reduce drag caused by
the hand entering the water.
breaststroke
is too tough on your legs to do
much of it in a triathlon. You won't
know it at the time but later it
will cost you in the bike and run
phase of the event. Many great distance
swimmers swim free with very little
kick. The kick in distance free
is more to keep your legs up and
'counter balance' the pull not so
much to propel you along. On top
of that, the legs - quads and hams
- are the biggest muscles in the
body - you don't want to drain them
in the early part of a race. Very
much a simplified explanation but
approximately close enough.
So ultimately you want to get your
crawl efficient. Great if it is
fast too - but more important to
be efficient. Be able to finish
the swimming leg near your target
time and position but not terribly
tired - able to attack and move
up in the bike and run phases.
If your crawl is really bad and
you feel you need to break it up
during the race (to 'move' the fatigue
around a bit) - you might learn
an ancient stroke called the trudgen
- sort of a hybrid between crawl
and side stroke. Over arm pulls
like crawl with a scissors kick.
It isn't anywhere near as fast as
crawl but very efficient if done
right.
I went to a Red Cross national aquatic
school in the 70s and an old guy
taught it to us as a 'survival stroke'.
You can go forever - I mean many
miles - and not get very tired.
You can get all the air you can
possibly breathe. I alternate sides
about every ten to twenty strokes
to move the fatigue around. It is
streamlined enough so you probably
won't kick too many folks.
It is not the sloppy crawl you see
kids do (arms flailing and a scissors
kick) - it is purposeful and efficient
with a clean entry and powerful
pull and a short streamlined glide
after the kick.
I wouldn't do this the whole race
(it isn't fast enough) but would
mix it in intermittently if I thought
I was 'coming unglued' swimming
crawl only - especially if you aren't
getting enough air.
