So, you want to swim your way to better health?

To ensure you achieve your goal, we asked swim coach and King of the Bays race champion 2006 Hayden Woolley to write programmes suitable for beginner swimmers. Click on the PDF at the bottom of the page and you’ve made the first step towards achieving something big!

Training is more fun with a buddy, so get some friends together and make this your challenge! Alternatively, visit local training for information on swim squads near you.

And before you begin, here are a few helpful tips to get you on your way:

General training tips

1. Make sure you swim the race distance at least once in your training
2. Do at least a few wetsuit swims as part of your training - they can feel claustrophobic if you are not used to them
3. Most importantly, seed yourself conservatively at the start - you'll enjoy your swim more when you don't have half the main pack swimming over you in the first 10 seconds
4. Most of your training should focus on building distance at a constant pace (timed 100m reps with short rests are useful for this)
5. Practise bringing your stroke count per length down - and this will make you more efficient!
6. Look up to sight the buoys approximately once every 10 strokes. Know where you are going!
7. Start the race at a pace that you know you can finish at. (Remember: a race can often make you nervous and you might take off too hard as a result). So start easy and work your way into it.

Race day planning and preparation

Get a list so you don't forget anything! Things you are going to need (or need to know) are:

1. The best time to get to the race venue - the worst thing is being rushed (then you make mistakes)
2. If you are wearing a wetsuit on race day, then practice at least a few times prior to race day in it
3. Know the course - it is always best that you try to swim the course a few times, especially if you have safe access to it prior to race day. That way the big day can throw you fewer curve balls
4. Before the race starts, check the course conditions for any obvious wind or sea drift that will affect the direction in which you will need to navigate
5. Ensure you warm up correctly before the gun goes. We recommend atleast 10-15 mins of light stretches followed by a short 5-10 mins swim prior to the start. Note that you'll need to start this 20 mins before kick off
6. Do you have a drafting strategy for the race? If so, practise this in training so you know how to get on to someone's feet and how to stay there
7. Pick the side of the start-line closest to the first buoy so you swim the least distance.
8. Goggles - take two pairs to the race so if it's dark you can wear the light lens or if it's bright, you can wear the darker lens to help your vision
9. Breakfast should be something very familiar. Don't go changing eating habits the night before or on the morning of the race.

Time trials

Time trials are a great piece of feedback which help measure if your training has been effective or not. We advise doing them approximately once every four weeks while in-season, or once during each of the other three (out of four) weeks doing a race-distance set of intervals e.g. 15x50m on 1.15 min for a 750m distance.

Stroke or technique perfection

Join a swim squad. The swim squad coach will be able to correct any obvious faults may you have. Squads are great for making you get up early in the morning when your bed feels all too cosy but you need to get up. Plus you will tend to do longer miles, harder workouts, and time just flies with your new friends around you. So check out www.futuredreams.co.nz for a variety of fitness squads and sea training options, plus some excellent articles on technique.

FUTURE DREAMS SWIMMING 'The Premier Swim Program for Triathletes'

Swim Squads for Triathletes www.futuredreams.co.nz
Womens-only Lessons www.swimcoach.co.nz
Private Tuition and Video Feedback
Underwater Analysis Workshops
(a) Parnell Baths - off Tamaki Drive, Auckland (November - April) Web: www.futuredreams.co.nz
Email: swim@futuredreams.co.nz
Tel: 021 288 8715
Postal Address: PO Box 90293, AMSC, Auckland, New Zealand

Training program downloads