Training for a distance swimming event is very different from training for a running or cycling event. When training for a marathon, for example, you should start with sprints and gradually increase your mileage each week as your endurance increases. You can work on sprints to increase your speed, but the general goal is to run more or for a longer period of time to prepare for the event. When you train for an open water swim or a triathlon, you need to do a lot more than just swim more laps every time you jump in the pool.

First of all, you need to understand that running any distance over 200 yards involves using a combination of aerobic endurance and anaerobic endurance. Aerobic means ‘with oxygen’. During aerobic work, the body works at a level where oxygen and fuel demands can be met by the body’s intake. Anaerobic means ‘without oxygen’. During anaerobic work, which involves maximal effort, the body works so hard that oxygen and fuel demands exceed the rate of supply, and muscles have to rely on stored fuel reserves. Anaerobic training is usually achieved around 75% of maximum heart rate.

Interval training is used to describe the system of repeated multiple swims used in most swim training programs. An example is a set of 10 repetitions at 100 to 80% effort with 10 to 20 seconds of rest between swims. The best way to improve aerobic endurance is through short rest periods. The most effective aerobic fitness training occurs when a swimmer begins the next repetition with their breathing and heart rate still significantly elevated from the previous swim. This condition causes physiological systems to remain overloaded throughout the entire rep set, including rest and work periods.

Example of a typical aerobics series:

10 x 100 in 1:40 intervals

This means swimming ten 100-yard swims in 1 minute, 40 seconds, including rest. If you finish the 100-yard swim in 1:20, you get 20 seconds of rest. If you finish in 1:35, you have 5 seconds to rest.

Anaerobic fitness is also an important part of your training, although it shouldn’t often be emphasized when preparing for an Olympic distance, Half Ironman or Ironman triathlon. Effective improvement of anaerobic fitness is done in two ways. One is short sprints at race pace with short rest periods, allowing your body to get used to the lactic acid buildup. The second is through speed work: short sprints with plenty of rest.

Examples of typical anaerobic training sets:

1) 20 x 25 in :25

2) 20 x 25 at 1:00

In set #1, you’re training your body to finish a race strong, with lactic acid buildup. This type of series should not be done more than once a week. In set #2, you are increasing your speed. For distance athletes, this is only needed once every 2 weeks at most.

Keep in mind that no training should come at the expense of technique! There is never a point where you should cut exercises out of your training altogether. If you are a true beginner, take a few lessons before starting your training program. With the right instructor, this can be one of the most valuable things you can do in triathlon training. If you need help finding a trainer in your area, check out our directory at [http://www.triswimcoach.com/findacoach.asp].