For many Triathletes winter might be that time of year where you stay as far away from the pool as humanly possible, however using the off season to focus on areas that need more attention provides the perfect opportunity to get ahead of your competition.
A large number of Triathletes see the swim as their biggest nemesis in a race. Fitting in training for three disciplines can often be challenging so it is important to ensure when an athlete hops in the water that their session is benefiting them. The use of a Pull Buoy or Kickboard is the perfect way to work on different aspects of your stroke and efficiency, after all wouldn’t we all like to swim faster for less effort.
Pull Buoy
A pull buoy is typically held between the thighs to float the hips and legs at the surface of the water. The action of swimming with a buoy is called “pulling” because only the arms are used for forward momentum. Pull Buoys can;
- Train and sustain body position:The pull buoy places the swimmer in a horizontal alignment they might not otherwise achieve without assistance.
- Make swimming easier:The pull buoy can allow for continued practice without stroke deterioration. Heart rate is lower, also reducing the overall session stress. The pull buoy may also spare the legs after heavy kicking sets or big run/ride sessions.
- Breath control:Long distance lung buster sets are often accomplished with pull buoy assistance as kicking may elevate heart rate and respiratory rate.
- Drills:Often occur at low velocity which allows the legs to drop, particularly in beginners. Athletes lose the drill’s purpose if the legs begin to drag toward the pool bottom, part of learning a drill includes maintaining horizontal body position at all speeds rather than relying on the kick to remain buoyant.
Pull Buoy Set (Credit: Coach Gordo)
- 4x100m alternate freestyle and stroke of your choice. The first two easy on 5secs rest, the last two steady pace on 10secs rest
- 4x50m alternate drill (catch up/fists) swim on 10secs rest.
- 3x200m pull buoy breathing every 5th stroke on 20secs rest steady pace.
- 3x200m pull buoy breathing every 3rd stroke on 20secs rest steady pace.
- 3x200m pull buoy 1. Steady pace on 10secs rest. 2. Mod-Hard effort on 20secs rest. 3. Hard effort on 30secs rest.
- 2x200m no gear, building each 50m, build to mod-hard (not hard) on 30s rest.
2,800 meters
Kickboard
- Floatation and Stability: Gripping a kickboard for floatation and stability can help you take advantage of a water-based workout. The buoyant device allows you to focus less on staying afloat and more on effective form as you propel through the water.
- Leg Strength: Concentrate your efforts on kick power by employing a kickboard and kick your way to long, lean muscles. Working on leg strength in the water helps save your legs from higher-impact injuries.
- Kicking Skills: To develop stellar swimming skills, it’s often helpful to concentrate on a singular strength before working to combine them into coordinated, fluid movements. Even competitive swimmers use kickboards to build and sustain their kicking abilities.
Kick Board Drills
- Tombstone Drill: This unique drill helps swimmers gain a better sense of their body in the water. To perform this drill hold the kickboard upright in front of the body like a tombstone coming out of the water. Begin kicking the length of the pool while focusing on keeping the kickboard out of the water as much as possible. This drill helps swimmers with their balance and gives the legs and core a challenging workout.
- Kickboard Hug Drill: This drill is great for swimmers who need a breather or two in between challenging sprint sets. To perform this drill, lie on your back and hug a buoyant kickboard to your chest. Your main goal is to keep your eyes focused on the ceiling and your chin pointed up and out of the water.
- Body Positioning Drill: To perform this drill, place your hands on the ends of the kickboard with your arms fully extended. Instead of lifting your head the entire time, which can put stress on the neck and shoulders, place your head into the water with your ears along your outstretched arms. Instead of turning your head to breath as you normally would during freestyle, lift your head straight up for air.
Where and what to buy
Vorgee have a great range of all things swim related including a range of kickboards, pull buoys, goggles and bags. In particular Vorgee have just released their new circular “Vorgee Stealth Kickboard”. This new design creates stability and an ideal floatation position. The board also has a unique underwater channel that helps lift the body position and allow the water to flow through creating less resistance. You can buy Vorgee at any good sports store. To checkout any of their products head to www.vorgee.com