Triathlon Swimming Trick So You Don’t Lose Your Breath


– [Instructor] Those ten minute intervals went by like nothing. It’s a matter of calming yourself down and not getting too worked up. (rhythmic, heavy breathing) Good morning. This is
day two of rest week. After yesterday’s complete day
off, I feel right back at it. I feel fantastic. Okay! We’re gonna get into it. I’ll explain a little bit
more about what rest week is throughout the week, and a
little bit while I’m on the bike. By the way, SAKO7 Socks… eh? That’s what you need to be wearing. “The Socks Maketh the Kit”. (upbeat music) Whew! Rest week is not a total week off. As you can see, this workout was 45-minutes of effort with
25-minutes of intensity where similar workout last week was 60-minutes of effort with
35-minutes of intensity. It’s not that much
different, it’s just enough of a lower workload that
our body can catch back up. 40 minutes later, and I’m
ready for a 5-minute cool down. After one day off yesterday, and a big sleep last night, I feel great. Those ten minute intervals
went by like nothing. Last week I was struggling
to get through ’em. As you can see, rest week
isn’t a total week off. If you did that, your body
would start seizing up. In a couple days, it realizes that you’re not working out anymore and it goes back to its old habits. The idea behind gradually
increasing your difficulty in all the workouts, your
workload, your intensity, your volume, is that you
want to constantly be overloading your body to the
point that your body goes, “holy shirt, if this (censored) is gonna do this to me,
I better get stronger and faster so that I can handle it.” But the idea is to get
your body on a trajectory of increasing its speed and strength and then when you give yourself a rest week, or a taper week, if you continue to do some workouts, you’re basically tricking your body into continuing to get
stronger and faster, but because your workload is going down, you’re creating this nice gap where you’re getting a lot of
speed, but also a lot of rest. So these rest weeks and taper weeks are where we actually get faster and our body is able to
adapt to the smash fest that we’ve given it over
the last little while. That’s rest week and taper
week as pretty similar. Now when we get into
the office, there’s two interesting things that
I’ve got on tap for today. Number one: we got a brand new drone that I wanna take out and show you. Number two: a lot of people ask me about struggling swimming, specifically
getting tired swimming and feeling dead afterwards. And we’re going to talk about
that. How you can overcome it. For now, 45 more seconds. Easy day. (exercise bicycle whirring) One of the most common
questions that I get in Instagram, Twitter,
YouTube, all on the internets is something along the lines of “do I feel exhausted after a swim? How do I catch my breath during a swim? How do I not struggle during
a swim? How do I swim better? How do I not feel like I’m
gonna die during a swim?” Biggest thing that people thing
that people need to change is their approach in the swim. With all other sports
basically, the harder you go, the more you work, the
better you’re gonna do. Swimming is not like that. Swimming is a lot more like
yoga or tai chi or like, I don’t know, billiards,
where it’s actually more the technique that is gonna help you. So if you approach the swim
from a standpoint of like, “I am gonna go in there and
I am gonna swim so hard. I am gonna swim the
shirt outta that pool.” You’re going in with the wrong mindset. When I first went into Master Swimming, there were 60, 70-year-old
men and women that were swimming circles around me.
They were way, lanes up. And that wasn’t because they
were any fitter than I was. I would go out and be able
to bike and run and just walk and wear jeans better
than they ever could. That’s right. But they had a background that helped them have really good technique as a swimmer. What that means is then,
you have to really get into a mindset of calming yourself
way down in the water. And if your heart rate is going up, that means that you’re
probably working too hard. For probably 90, 95% of the triathletes who are struggling in the water, it’s a matter of calming yourself down and not getting too worked up. And if you do that, you’re gonna be able to get through the swim much better because then you can
focus on your technique and not thrash through the water. And when you thrash through the water, you burn oxygen, you run out of air, you lose the catch in the water, so you’re not grabbing it
and pushing yourself forward nearly as fast as you should be. Well, there are a couple of
different things that you can do to start slowing yourself
down in the water. Number one: learning how to float. And a really easy way to do this is go up to the edge of the pool, put your hands at the edge of
the pool to hold yourself up, and just kick as lightly
as you possibly can to get your legs to come up to the water. And then as you get comfortable with that, slowly push yourself off of the wall and get used to the feeling of just moving slowly across the top of the water. One of the next things that
you could do are drills in a shallow end where
you’re not so worried about sinking to the bottom of the pool because you can always just stand up. So what you can do is,
once you’ve got that method of floating down, start
going through drills where you’re just kicking really
lightly across the surface of the pool and get
used to having your face stuffed in the water
and blowing out bubbles. The key is to learn how to
get your legs to float and, it’s a bad word but, basically
do the “dead man’s float” so that you don’t have to worry about keeping yourself up by kicking. I realize that one thing that you could do that would really help with this is actually monitor your
heart rate in the pool. And my, say, really comfortable
working out heart-rate is somewhere in between 110 and 130. You can find your comfortable heart rate just by eyeballing whatever
it is during a light jog. That’s about the heart-rate
you should have during a swim. You can go through some
test sets in your swimming where you do the longer the
length of the pool, the better. So if you have a 50 meter pool, use that. If you can do 100 meter set continuously, or 200 meter set continuously, use that. You can chart out on a scale of 1-5 with perceived exertion of
‘1’ being really, really easy ‘5’ being really, really
hard, and you go through doing a lap or a couple of laps with ‘1’ as a perceived
exertion. Little bit harder. ‘2’. Little bit harder. ‘3’ little harder. ‘4’ little harder. ‘5’. And take the same amount of rest in between each of those laps. Write down how long it took you to do that lap, or several laps. And after the workout is done, you go back and check out
where your heart-rate was. Probably what you’ll find
as a beginner swimmer is that at the lower heart rates, it’s going to feel a little bit easier. And at heart-rates and perceived exertions of say 1,2, or 3, you’re
going to be moving fairly quickly in the pool, it’s not going to feel very hard, and you’re gonna be keeping
your heart-rate low, so you won’t be tiring yourself out for the rest of the triathlon. If you don’t wanna look
like a complete tool, and be walking into a pool
with a heart-rate strap, you might be a little bit
self-conscious about that, I’ve been pimping out the Lifetrak Zoom HR for the last month or so. And I realize that this has heart rate detection right on your
wrist, without a strap. I will put a link in the description below to where you can find it
because it is a new product. It isn’t an affiliate link, but they’ve been really good to me, sponsored a few of these videos, and it’s a pretty neat little device. There’s also a coupon code
and I think it’s Taren10. Whatever it is, I’ll look it up. I’ll make it go across here. Some sort of fancy graphic. With whatever that coupon code is. The second thing that I thought
about as it relates to this is after you go through the test, make a mental note of how tough
that perceived exertion felt and use that as a guide for how hard you should be going in a race. Swimming is easily the hardest aspects of getting into triathlon if you didn’t come from
a swimming background. I’ll do my best to talk about
swimming as much as possible. Let me know whatever questions you have in the comments below always. And for the rest of the day, it is my goal to test out our new drone. So I’m not gonna say “goodbye” now. Because, I’m gonna try to say
goodbye through the drone. See you with that. (high-tech music)

Comments 44

  • mine is about 155-160 bpm if i swim 1:34 in 25m .. but this speed could be used fod about 300 m.. then i am dead:)

  • I was thinking about a swimming tip today in the pool you once said, "lead hand enters inline with shoulder, then extend slightly outside of shoulder line". It's working well man, thank you.

  • Silly Question Time….

    I might have mentioned a few times (at least 100000000) that I'm really new to Triathloning (copyright Laura I believe). In fact I only started C25K last April.   So the thing is, I'm still getting to grips with training, and most of the time I have no idea what I'm doing.  I've recently started using TrainerRoad with my turbo and I love it.  What I would like to know is this..  Do you use software/app with your Turbo, if so what do you use and why. 

    My other question and possibly more important…  what drone did you get?

  • Taren, these vlogs are the bomb. These tips are fairly good for swimming (swam in college years), another great thing to become more comfortable in the water and improving swimming is sculling. Sculling really helps generate a sense of feel for the water enabling you to grab more water thus swim faster with less effort. Any tips or advice for running? I'm trying to improve my 5k from 25 mins to about 20 mins?

  • Do you take down your bike and trainer after riding or do you keep it up year round?

  • Your swim tips are always so valuable. Staying calm in the pool is always a challenge, even once I've started. I do a lap and feel pretty good for the most part, then at the end of the lap, I stop, turn, and have to hype myself up for a bit before starting again. I've really increased the focus on proper catch and pull, so my arms are a tiny bit more tired, but after the whole swim is done, and if I've really pushed it, I might pant for a bit at the end of the lap, but after the whole swim, I don't really feel like I've worked out. It's that psyching myself out that adds that time. One thing that really helped a lot was practicing a "life-saving" stroke to fall back to if I get tired–side stroke or flip to float or back stroke. I used to have to switch to side stroke partway through a lap and then just finish the lap that way, but now, if I miss a beat or swallow water and feel like I need to side stroke, I just do that for a few kicks and then go back to freestyle to finish the lap.

  • I have tried your tip on floating better. It is similar to a drill from TI. I think I just need to do it more and spend more time working on form, which was on Monday's until lately. Solid work on the vlog. Keep it up!

  • you need to do a steroid review episode, "I'm on cycle two and I just won every swim at my masters meet, then an hour later broke early and won my A group bike club race!!!"

  • Nothing else is helping and motivating me as much on my jouney to triathlon as Tarens vids.

  • I hated swimming for the first year, but now I really enjoy it. Technique is everything. It's probably the sport I'm most proud of in triathlon because I've come such a long way. First Olympic distance race I swam in 40 minutes. Now I'm down to about 24-25 minutes over the same distance. Super pumped about that. Now, about that bike time……… 😏

  • Hi Taren, just wanted to say that I think the vlogs are pretty good. I really enjoy them. 😊

  • Love your tips, keep them coming.
    As a beginner swimmer, I have also encountered additional problems, which although maybe easy to perform in the pool could be really hard in the open water. First that I can think of is how to clean my swimming glasses if they get a bit foggy or some water enters in them. What I did is to get on the side, stand up and reposition them 😀 gonna be hard in the middle of all those arms swinging around you. Or how to curve around the buouys (is that how they are spelled?)? I'ld like to see a video with stuff like that also.
    Also, some tips for intervals, like where you have to place your gear that you used or will use. I don't think its ok to just throw them around your bike stand, pretty sure it can get you a penalty.
    Unfortunately (?) I registered to an ITU race, so the bike is gonna be a no drag race. I understood the rule, but in case a penalty is invoked, where exactly the penalty must be performed? I would love a video with those, please.

    Side note: its at least the 2nd video in which all screen goes blank while the twitter link appears on screen, but you are still hearable. Is that intentional? Or is it just on my connection.

  • Ok, new drone…. Maybe you should get a Boosted Board and a pair of sunclasses too… 😉

  • Swimming is by far the hardest for me (new to it). I was going balls out everytime in the pool and that made even 100 m difficult. Doing skills to calm my kicking the f down (pull bouy), and working on stroke count (teaching me to glide more) felt so slow at first but turned everything around

  • Thanks for discussing the swimming topic. As a beginner, there seems so much on which to focus … it can get overwhelming. Breathing, stroke, kick, float … yikes!

  • It's crazy how when I focus on feeling the float (I basically try to feel my rear surfacing the water), I can achieve within a second or so the same times I'm getting with much less effort. Only challenge is it generally works better on a 4 stroke breath count, at 2 I feel like it's harder. But maybe again that's being too hectic in the water?

  • Where is the link for the heart monitor?

  • I like these videos and I want to understand what you are saying Taryn…but I do not. You say ," learn how to float?" …what does that even mean? Things float or sink based on their relative density to water. If you are more dense than water you will sink. If you are less dense than water you will float. And I do not see how you can " learn" your way around that.
    Yes total beginners who can not swim at all might think they are sinking, but are you really addressing those people in a triathelon video?

  • Taren, what bike trainer do you use?

  • Great videos thanks Taren. Have you considered using a wedge to hold your front wheel more firmly in place for the indoor spin sessions?

  • tarren any advice on the reverse tri where the swim is last I lose my legs after the bike and run any tips on conquering the swim last.

  • …we have the same cycling shoes, i have them in green…never seen someone with them before, obviously we have fantastic taste.

  • Have you tried syncing your Zoom HRV to your triathlon watch so you get see real time HR data on the watch and not on the phone? Love your vlogs BTW.

  • I like you man. No freaking look how tough I am mentality,but just fun but with great bad-ass skills. Keep up!

  • Hey Taren
    Great videos. These will help a lot when I am going to embark in my first triathlon next week. The one thing I struggled most in swimming is cramping after 45-60 minutes of swimming. Are there any tips on how to avoid that? I know it has a lot to do with nutrition and hydration. But maybe the swimming is something that takes something special. Yes, I discovered the more calm I am in the water the better I swim.

  • sir, i am 40 and started learning to swim from last 1 month. real problem i am facing is regarding breathing. when i am swimming i am almost inside water from head to toe, and when i turn my head for inhaling i m not able to take it out. its always water that enter mouth. when i push more to rotate head for inhaling i usvally start to sink. coaches here telling me to focus on fast kicking and saying that my kicks are not visible to the out of water. please suggest what i sd do . i am really stuck here..

  • Fantastic tips!!! Used those advices today once again in the pool. It is a bowl of wisdom.

  • Almighty taren! What bike trainer do you use?

  • This video really helped me. Thank you. I am doing the July 16, 2017 Manhattan Triathlon.

  • More people should be watching these vids. Since they cover three disciplines you don't quintessentially need to be a triathlete.

  • Hey taren, did my first tri of the season today (1st in age group yaaay!) and the swim was 💩😂. My shoulders are tiring out very quickly even though my wetsuit, TYR hurricane Cat 3 M/L, is right for my body (6'0, 165lbs—sorry Merican units ha). Any thoughts on what I should try as I'm golden in the pool but I die in OW via wetsuit?

  • Tarin, I'm doing my first Sprint mid September and I was feeling super scared. Your videos are so helpful and make me feel more comfortable with this sport. I can't thank you enough!

  • Thank you for your videos! I love listening. One issue I deal with is constant nasal congestion and stuffy sinuses. I think I am reacting to the chlorine in the pool. Secondly dry and itchy skin. Do you have any advice?

  • Great videos and bike! how often do u take a rest week?

  • This is why I'm bad at swimming. It isn't about effort, it's about having a Buddhist mindset of peace and inner harmony lol.

  • I'm Taking swim classes now. My lower half/legs always sink when I try to float. Any tips to keeping my legs up?

  • Dude, you're just chock full of awesome. That's all.

  • Please wear a shirt during the videos …. please….not hating.. just need the info.

  • Ok I surrender… Shirts off.. u you are funny.. great tips brugh…

  • Yes, swimming is using physics of water. Like a fish swim or stay in stream, etc…but most important thing is slow warm up with lung gradually in case try to swim 2km or more…more struggle at beginning, more hard becomes entire swimming process…body need time to adapt changing form of breathing at beginning of swimming.

  • I think a lot of people breathe too deeply too. Like you’ve said, swimming is like walking, not running. I see many people push out all their air, they should breathe more shallowly

  • How many folks need to just swim on their backs to rest during, say, a 500 meter sprint triathlon? Are you being a pussy?

  • Is anybody else having trouble getting the swim drill program? I have entered my email multiple times and never get an email with the drills or anything. Checked my spam filter already.. kind of bummed.

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