View Full Version : beginner swimmer training for a triathlon!

April 13th, 2011, 06:58 PM

I am a swimmer who has not swam in competition in over 15 years! I can only swim on lap of the pool without getting winded. I am trying to train for a crawl stroke 1/2 mile lake swim for the first part of the triathlon.

How can I work my way up to two laps to three laps etc?

I am an experienced backstroke swimmer but have a failed technique for the crawl? any tips on how to improve my stroke? speed? endurance? stamina?

Thanks for your help!

April 13th, 2011, 10:25 PM
You may find this site helpful:

There are also numerous more advanced workouts here:
along with several useful linkks for triathletes.

April 14th, 2011, 06:23 PM
Do you go to the gym for some cardio? Do one lap, rest 10 secs. do another & repeat till you can do lots.
Please DO NOT do open water swims till you can make the distance safely!!

April 14th, 2011, 07:43 PM

There is some fairly decent total newbie swimming advice on their forums.

April 15th, 2011, 06:17 PM
Are you on a masters team?

April 15th, 2011, 08:13 PM
I once taught an eighty year old lady to swim. She said "Thank you Mr Park, you taught me how to swim I length of the pool, can you now teach to swim 2 lengths".

I said "Yes, turn around and go back".

Just do it. If you can't swim freestyle swim back stroke to get in condition, then it will be easy to flip over to the crawl.

April 15th, 2011, 08:24 PM
Do you go to the gym for some cardio?

I do cardio five times a week at my gym. I do a spinning class, running on the treadmill, and kick boxing.

"Just do it"

Good advice!

What I'm going to try and do is utilize my parents swim spa and swim against a current of 7mph.

Thanks for your input and links. I find them all useful. :bliss:

April 16th, 2011, 03:57 PM
Get a sense of your breathing by bobbing for five minutes before starting. Focus on exhaling in the water. Most people who fade that quickly aren't breathing. A good athlete can get 25 to 75 yards without breathing problems. If you're winded at 25, you're also swimming too fast.
Do that first length with a slow stroke focusing on a complete exhale. Then when you turn to inhale, you'll get some fresh air.