Top 5 Essential Swim Skills To Master | Triathlon Swimming Tips For Beginners

(upbeat music) In triathlon, it all
kicks off with the swim so it’s not a surprise
that this can cause fear in many beginner athletes. – That’s right, but
learning a few simple skills can give you a lot more
confidence in the water and they’re not that hard to grasp. So today, we’re here at the
Best Swim Centre in Mallorca and we’ve picked out five essential skills for you to master. (upbeat music) First up, we’ve got breathing. Now we do this 24 hours
a day, seven days a week, but suddenly it seems so hard
once we get into the water. A big mistake is to take a big breath and then hold it until your next. But what this does is it
actually creates a lot of tension in your upper body and
changes your technique and your body position in the water. Oddly, holding a big breath will actually make you more desperate for air. This is due to the CO2 or carbon dioxide build up in your lungs and muscles. (upbeat music) So, once you’ve taken a breath you should start exhaling
underneath the water this should be a constant
stream of bubbles and make sure you’ve fully
exhaled underneath the water. Otherwise, this leaves you
a short window to exhale and inhale when you rotate your head. Sinking mushrooms or
sink downs aren’t just for kids to have fun doing. They’re a great way of practising this trickling of your
breath and water confidence. Take your breath and curl into a ball. Now start to exhale. You should start to sink. Keep exhaling and aim to touch the bottom then come up again. Practise this a few times through. (upbeat music) – Mastering the tumble turn can save a lot of time and effort. And it’s not actually as
tricky as you might think. Essentially, it’s just a somersault with a push off the wall. So a great place to
start is by practising pushing off the wall into a somersault. And once you’ve mastered
that, you can progress this by taking a few strokes and
then into your somersault, making sure you keep your head tucked in and your chin as close to
your chest as possible. And now, you’re ready to
start doing a somersault towards the wall. As you build your confidence, start turning closer to the wall. Using the T at the bottom
of the pool is a great guide for starting a somersault. And when you’re ready, you
can introduce the push off, just make sure you keep
your head tucked in throughout the whole tumble turn. (upbeat music) Drafting is essentially free
speed by using another swimmer to help you swim faster. So you can either draught off their hip by swimming in their
wake that they create, or you can follow their feet in a way very similar to drafting on a bike. Drafting on the hip requires swimming quite close to the other swimmer. So before you start trying this
on a random public swimmer, perhaps ask a friend instead. I suggest breathing
towards the other swimmer so that you know where they are. Your head should be inline
with their hip or just above and you want to get as close as you can without touching or
hindering the other swimmer. Drafting on the feet is
quite straightforward, but to get an effective draught, you should be close
enough that you’re almost touching their feet. Even being just 30
centimetres off the feet will reduce the amount of
draught that you can get. Sighting in the open water
sounds like an easy skill, but you’ll be surprised how
much energy you can waste by doing it badly. If you lift your head out too much, your feet will sink
acting a bit like a brake. So every time you sight, you lose speed and then have to work
hard to get that speed back up again. Ideally, you want to sight
by just lifting your eyes out of the water. This means you should still breath to side as you normally would,
but you fit the sighting into your stroke just before you breath. As you push down at the
front of the stroke, lift your eyes out and
sight the buoys ahead. Then, breath to the side. With a little practise,
you can make this smooth and seamless. So if you’re a triathlete,
they usually can’t wait for the swim to be over. These five essential
swimming tips will make a significant difference. Now to see more from GTN,
don’t forget you can subscribe by clicking on the globe. – And to see an essential
triathlon skills video, just click below. – And to see a video on
swimming skills, click here.

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