How To Swim For Triathlon | From Non Swimmer To Ironman Distance, Using These Tools and Training
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- เผยแพร่เมื่อ 15 พ.ค. 2024
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The swim is arguably the biggest barrier for entry of triathlon: open water, challenging distances, and a sport that is difficult to master if we haven't done it in our youth. When I started, at the ripe age of 28, with no swimming background at all and zero hours spent in the pool, I was confronted with an unknown beast to tame. After 3 years, I would like to share with you in this vid how I went about it, what tools and training I used and still used currently!
00:00 Intro
00:29 Welcome to the video: Subject & Context
01:06 How I started swimming
01:40 Research starts & results
02:22 My swim bag - Tech: Form goggles amzn.to/3tDt8z7 & underwater mp3 player amzn.to/2Q0u8iN
03:56 Training Tools
04:16 Pull Buoy big amzn.to/3xUAT6U junior amzn.to/3vR2UdP
05:52 Ankle Elastic Band
06:32 Centreline snorkel amzn.to/2SBY5H1
07:43 Pullbuoy, Band & snorkel = gains
08:12 Paddles amzn.to/3uv0G3F
09:23 Neoprene Swim Jammers amzn.to/3etIi5F
10:41 TH-cam Channels Effortless Swimming / effortlessswimming and Triathlon Taren / triathlontaren
12:23 Training and Drills
14:00 Catch up Freestyle
15:40 The Kick
17:00 Outro
17:55 Hype Outro
Hope you like the video, and get some value out of it!
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#ironmantriathlon #triathlonswimming #swimbikerun
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My triathlon gear:
Garmin 945 watch amzn.to/3769tOL
Form swim goggles amzn.to/3nUqBxL
Basic goggles amzn.to/3l8cnrb
Underwater mp3 player amzn.to/3pVcxpP
Zone3 swim shorts amzn.to/2JaMwSt
Huub basic jammers amzn.to/3l44GCy
2xu cap amzn.to/33fk5Kg
PPRTeam Ale Cycling kit www.pprworld.it
DMT Kr1 cycling shoes amzn.to/3fwHwUc
Stages Powermeter bit.ly/3gNusKR
Cycling helmet amzn.to/3mgN6wk
Small water bottles amzn.to/3mato5K
Big water bottles amzn.to/364rBt8
Wetsuit amzn.to/375AKAZ
Nutrition
My favorite Koro Shop snack amzn.to/363kUYv
Soundtrack:
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About me
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
Peace ✌️
Patrick Delorenzi
To check out daily adventure, training and nutrition pics:
INSTAGRAM: / patrickdelo. .
Let's connect on Strava!
STRAVA: / strava
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© Patrick Delorenzi, 2020
Instagram: @patrickdelorenzi
Facebook: @patrickdelorenzi
www.patrickdelorenzi.com/
For business enquiries shoot me an email at:
patrick@patrickdelorenzi.com
Peace ✌️ - แนวปฏิบัติและการใช้ชีวิต
Your content has been a huge help in my journey! Recently changed to a fully plant based diet, and currently training for my first triathlon, 70.3 in October! Appreciate it 🤙 train hard!
Dude I’m so stoked for you; congrats on doing the work, you deserve it 🙌 happy training
Bad Ass! I just found the channel and I am attempting to do the same. I wish you well on your journey. Stay healthy and blessed...
🙏🔥🙏🔥
Super helpful video, thank you. Looking forward to my first triathlon with the help of this video.
Thank you, this was very helpful! It helped make some things click that I should change up in my technique.
Wow. So relatable. Thank you so so much!
LOVE this, so many explanations and tips I haven´t heard but makes so much sense, thank you! Learning frontcrawl as an adult this is encouraging.
Hey Jenny thanks! Swimming is hard to learn but very rewarding once it goes from “constantly struggling” to “oh I’m kind of gliding!” 😂
I'm exactly at the point in my tri journey where this video hits all of the questions I currently have on my swimming journey to come. Thanks for the content!
Haha that’s so cool man! Hope it helps ✌️
Good stuff! Agree 100% on effortless swimming TH-cam channel. Brendan has a ton of very useful information with a simple explanation. Love that channel
Thanks for posting this video and taking the time. I have been using the same toys and methods for several months now and it is finally paying off. Lots of drills (even though monotonous) are very helpful. Let's see on the next race!
Hey Matthew! These tools are awesome 😎
Wow! Thank you. This video is super helpful to a scared swimmer. I really appreciate how you broke everything down. Thank you for sharing so many good resources, saying what each equipment was for and how it contributed to your own improvement. This is such a great video.
Thank you Liz I hope you get something out of it that can help you thank youi
Super helpful tips and advice. Will definitely be using these to get back into swimming and working towards my first triathlon. Thank you!
🙇🙇🙇
Really awesome Patrick. Thank you. I just decided to do a full Ironman in 2 years. Looking forward to seeing more of your vids.
Hey thank you Peter! I’m happy and hope that some of these tips can make the swimming training process more enjoyable ✌️✌️
Patrick, excellent video as always. Very helpful and informative. Thank you.
Hey Chad! Glad you found it useful, swimming is HARD
So informative, great video, ty
This video as well as well as the unlazy way video on starting to swim have inspired me to learn to swim. A month ago, I could only swim 50m and had to stop. Yesterday, I swam 3km. Like they say in ironrman, "anything is possible."
Dude great job! “Anything is Possible”, I agree 🙏🙏
Amazing tips. Thank you for taking time and share them.
🙌🙌 thanks for watching
Thank you, it was a great motivation for me and some of the tips where eye openers. 🙏🏻👍🏻
Happy you liked it Maurice!
This is my second of your videos and I get the way you speak. Thanks for the tips and experience. It's a nice perspective.
Just staring out with triathlons. A highschool CC runner and amateur cyclist, swimming is new to me and I've been in the water only since November. Cozumel's 70.3 will be my first half so I'll be listening and checking up.
Feliz año nuevo!
Happy new year Edmundo! Thanks for watching
As always-very helpful 🙏. New tattoo should heal by next Friday and I’m hitting the water. Happy I have some more knowledge in my bag-awesome man🤘👊
Thank you man 🙏 Swimming is a tough one to tackle, but rewarded me with a lot of self discovery and discipline that I did not think I had in me
Such a great vídeo with plenty of handful resources (such as podcast and TH-cam channels). Thanks for sharing with us :)
Thank you Gonzalo!
Great work, and super useful tips! Thanks so much.
Hey Elias thank you!
The best video I watched about swimming. Thanks!
Glad you liked it!
Amazin channel. I have been training running 1.5 years and now thinking of starting triathlon training. Your videos motivate and help a lot
Running is awesome! my favorite - cycling is cool too, and swimming.. it grows on you : ))
Dude, thanks so much for this info. I've found I learn more from people with late on-set swimming. I'm 37 and have mainly been into ultramarathons, dabbled in cycling and basically zero meaningful swimming. I actually had to get rescued out of a lake when swimming in my early 20s, so I got beef with swimming. Now I go to the local YMCA and swim at least twice a week and find myself hitting 500m in 30 minutes and I have to take a break every 25m. It's been brutal, also learning how to breathe out of my nose and all that. I have a pull bouy and am adding some other tools to the bag. I really appreciate that you shared a wide array of resources as well. Love Chris Hauth on Rich Roll, gotta dig into his swimming tips now. Anyways, thanks!
Hey Devin thank you for watching! Man swimming is tough - pull buoy really helped as well as the neoprene shorts, they helped a lot : ) For open water a wetsuit also makes a huge difference! Have a happy journey, swimming is awesome even though it's tough
Awesome content, thanks for the tips.
Hey Greg thank you! 🙏
Love this vid! Thank you for the info!
Curious how long your swim journey has been? I’m also 28 and just starting swimming. Any tips for a newbie? Haha
Excellent video and content! Really helpfull! Congratulations my friend!
Thank you Thiago! I’m super glad you found the vid useful
Wow in ubud its near from my home...nice to see your video in ultra trail preparation i hope you make more video about endurance training for trail run
This is so helpful thank you 🙏
Hey Patrick! Thanks for watching I’m glad you got something out of it
Thanks for sharing your insight!
Hey Ed thanks for watching!
Mega helpful!!! Need to get better at swimming to improve my surfing, will deffo make good use of your suggestions!
Always asked myself how swimming and surfing would complement each other, they seem similar but at the same time very different. Surfing more explosive movements - let me know how it goes man 🧨
Amazing video. Thank you very much for the tips
Thank you JF 🙏 Have a great day
Thank you doing my first triathlon this year, worried about the swimming, this helped alot
You got this!
Amazing video, thank you!
Hey Erin thank you! It’s nice to know my struggles to become a mediocre swimmer haven’t been for nothing haha
Great video! More Swimming content!
Thanks for the video. I am 77, I have snorkelsed and open water swam (using fine and snorkels) for years. But can not swim much without a snorkel an find. I have decided it is time to learn how to swim without these. Sites like yours are helpful for the information and the encouragement.
Hey man thank you! You can do it 🔥 one big help would be the neoprene swim jammers, those can really make a difference! More buoyancy in the midsection so you can focus on breathing and technique 🏊♀️ I would look into them - Zone 3 make a good pair, also Roka
I haven't seen any other swim instructional video mention about how small a contribution the kick is in freestyle, it's good to know as I thought I just had terrible kick technique.
Thank you for sharing this information. Very helpful!! I had surgery in December 2020 and close to finishing rehab, great experience with my rehab. Similar experience to you in that I started swimming as adult and I am really considering a Triathlon. Of course I will be much older than you (54y/o) for my first try at it, but I am definitely stepping out of my comfort zone - Thank you very much
Hey Rhodrick, thank you for the comment! I wish you godspeed for a fast and full recovery. I hope you find some info in this vid that can help you on your triathlon journey, it's an awesome adventure!
Great information!
Hey Aki! Stoked you found some value in it : ))
Very concrete and helpful!
Thank you 🙏
Great tips man. Very useful
Thank you andrei
I feel like people who "just" learned it fresh (like you) could produce some really valuable insights into learning. Some who learned it decades ago has been doing it on muscle memory and probably cannot relate as much to the new comers especially on the adult onset swimmer. Perhaps a follow up video on "How I hacked my swimming" 😀
This is very true
Very relevant videos! I’m subscribed.
Hey thanks Willie! Appreciate it 👍🙏🔥❤️
Nice video. I've been on a similar journey starting from sprint to full Ironman events. I continue to work on my swim as I tend to ride my bike more than anything else when I have no immediate events planned and play catch-up on my swim technique. I just prefer running and biking which are just built into me.
Hey Craig! Me too, I just gravitate more towards the bike, I feel you can just make so many more gains.. thanks for watching and have a great day man 🙏
Great resource, thanks for sharing. I've just started learning freestyle at age 38, hoping to do an ironman one day
Freestyle swimming is not super easy to learn, but it is a very valuable asset to have apart from ironman - it is the sport that can be practiced until really late into our lives, even past 90, because it is non weight bearing. Great job tackling it and learning it, let us know how it goes
Great video 🙏
Hey thanks Oliver!
Loved your video! I’m also a late swimmer, slowly getting there. I wanted to share a trick I learned recently from 2 separate people (one of which was a professional triathlete). When you use paddles, only use the middle finger strap, not the ones on the side, you still don’t lose the paddle, but when your hand enters the water wrong you can feel the paddle working against it even more!
That is a GREAT TIP! I had already heard people talk about this, thanks for remind me, I will do it
@@PatrickDelorenzi Happy to help! Good luck ;)
Very important advice.. Thank y
So nice of you! 🙏
Nice tips man. Keep up the good work. Bali looks super nice man where you were staying. I want to go there someday.
Thank you! Bali is amazing 😃
It's the whistle for me 😂😂😂
Nice video, very informative
Trying to be a triathlete.
Hey V! stoked for you
After years of being a cyclist I recently picked back up running and did a last minute short triathlon to fill a gap in a team for a friend this weekend. So this video is going to help as my swim was pure garbage!!
Haha man swimming is TOUGH
In my first olympic length in Acapulco last week, I swam the majority like a surfer with head out of the water and was last out of the ocean. Over the next 40 kms I recovered elegantly. It was a nice experience to get some live transition simulations.
Oh yeah, I had also never swam 1.5 km complete but knocked that distance out feeling good.
I learned to swim by myself at 57. One year later I got pretty good except endurance (my current main focus). I used all the tools you use except mp3 player. I have a foam belt to do aqua jogging and vertical flutter kick before and after swimming.
Great job Jenesis 🔥
Hey Patrick, love the video channel. Inspiring. Of the tools that helped improve your swim, I didn’t understand the one that looked like swim shorts and how they helped! By the way I try to swim 3x per week and I have this streak going if swimming at least once per month since 2004! Ha well it keeps me going back to the pool
Hey Ross! The shorts are called neoprene swim jammers, and they are AWESOME. They basically help with buoyancy at the core and lift up your hips, making it easier to swim front crawl (and more fun). I wouldn’t use them always, but sometimes they can really help because they give you a feeling for what correct body position feels like - here is the link www.amazon.it/ideas/amzn1.account.AFTZK7N4DANKV4K43IWE3I4GK47Q/1N7HT2GJCTAZO
@@PatrickDelorenzi I'm curious Patrick--Do some not-so-good swimmers use other shortcuts to provide buoyancy when swimming a long race?
@@mikefixac Hey Michael, the biggest legale advantage is a wetsuit; as far as I know of there isn't anything else that is allowed
@@PatrickDelorenzi Damn Patrick, didn't take you long to reply. Thanks for that. I've been trying to learn to swim for 20 years. I just run out of breath too quickly. But recovering from shoulder surgery and looking forward to getting back in the pool. I'm an older guy too.
BTW, I could be mistaken, but the phrase "plant based" was coined by Dr. T Colin Campbell who wrote the China study. I saw him speak shortly after he came up with that term. Great man BTW.
Wow Bali 🤩
Thanks for the great videos. Do you mind sharing your swim times for the 70.3 and the full IM? I’m also a no swimmer background. Kind of want to compare to see how ami doing
Hey Mike:
70.3 I did 1.44 x 100m so it was 33 or 34 minutes, full distance during the race I got my ass served to me because of extreme cold and zero visibility, I got out of the water at 1 hour and 20 minutes, wich is literally ridiculous; all my training 3.8k swims where around 1.51-1.54 x 100m
how long is the pool in the video on which you trained?, im concerned mine is too short for being practical on long disntance preparation. Great video by the way!
Hi! 18 meters
Fins. I use fins for Popov's drill, 6/1/6, 6/3/6 and other rotation based drills.
Need to look into fins - my advisors told me to use legs as little as possible to preserve oxygen, quads are huge muscles and Use a ton of oxygen
I can see you also have a good video reporter with you!!!
Haha yes! She is very good
Good video, thanks, how is your injury recovery coming I haven’t seen anything from you in a while
Hey iron distance?! Thank you for the comment - injury unfortunately is still here and won’t heal - I can ride 2-3h without much elevation pain free, do squats and dead lifts, but running is out the question. I even did 1 month of bpc157, it helped, but did not resolve it completely. Such a bummer!
@@PatrickDelorenzi that sucks you will be back and doing amazing things soon my friend
Thank you! Tbh I think I’m already doing amazing things right now 😃
Helpful tips & resources for swimming 🏊♂️ thanks.
It’s been 8 yrs since my last triathlon ( was traveling around for years🌏) anyways I’m resettled back in Taiwan 🇹🇼 & excited to get started training for Ironman 70.3
I have professed with
Run/bike/gym but definitely need to start swimming again. Great . Useful vids.
Thanks 🏊♂️ 🚴🏃♂️🇹🇼
Man swimming is tough!! Wish you all the best
Hi Patrick, very useful. Did you use fins to improve your kicking techniques? I have been learning to swim for 2 weeks without tools and I have not made much progress... You got any tips for me other than the tools you mentioned above?
Hey Shanmugah! I did not use fins, no. In Ironman triathlon swimming legs are to be used as little as possible in my experience: they provide little propulsion, and consume a ton of oxygen! A big tip I can give you is look STRAIGHT DOWN when swimming, this way your core will float very close to the surface
Very useful ！
Glad to hear that 一草一木FanDantastic
Great video. What's your go-to playlist for OW swimming?🎶🤔
Hey Michael! Often i listen to the audio from this th-cam.com/video/rJdh3WYRx7s/w-d-xo.html
Fins are great to get the feel of the water. You should put them in your bag ;-)
Will try!
I noticed at around 10:42 there was a shot of you swimming from above. On your kick your right foot turned out to the side. Have you addressed this? I struggle with the exact same thing. No matter how much I try to improve it the same thing happens.
Hey Dude. I'm down with sickness with my first IM 70.3 in about 10 days and I've never done more than 100m of swim. And honestly - your strategies make so much it gives me hope. I'll keep you posted. Thank you for making awesome content
Hey man! Oh nooo I’m sorry you were sick and I didn’t see the comment! How did it go, did you manage?
@@PatrickDelorenzi visaaaaa :( they didn't give it me on time.
Do you have one of these for riding a bike 😅. I’m real good at running and want to do a triathlon one day but I never learned to ride a bike let alone for a Tri and my extent of swimming ability is I know how not to drown lol.
From two laps to 2K... Big jump. My experience might help encourage someone also. If you, the reader, are starting from scratch, you might try laying on your back with face out of the water and make like a squid, propelling yourself with both arms and both legs thrusting you backwards through the water (don't bonk your head on the other end). Another option is similar, with your face up, lean partway to one side lifting the knee and arm on that side and then do a thrusting scissor with your legs and similarly with your arms to propel you backwards. Then on the next stroke lean the other way and do the same with your other leg and arm. The benefit of being on your back is that you can breathe easily while swimming. Do this until you have built up some leg and arm strength and endurance. THEN, when you have some arm and leg strength, then you might pick up with Patrick's recommendations for the front crawl. And it is OK to swim a lap and take a break and then do it again, until you can do two, then three and four and so on. After several swim sessions, you will gain some confidence and do 600 yards, then 1000, then 1200, then 1500, then 2000. With two or three sessions a week you can build up gradually. Once you get started, it is addicting, as you try to learn new techniques and tips from Patrick's recommended channels.
Thank you for your contribution John, it will
Help other people for sure 🙏🙏
I hope you can answer this! Do you swim with the snorkel in the ironman? I will engage in improving my swiming in july (after my first ultra run) and your channel is becoming lore and more important!!!
Hey! No snorkel allowed during the race no, also because you need to sight every 5-7 strokes to see where you are going
@@PatrickDelorenzi thanks for answering! Your channel is a great discovery!!!
Have you tried sending your swim stroke underwater videos for swim analysis?
Patrick, may I askyou a question please....?
When you started to swim longer distances, how often do you stop in the course to get some rest and so a small recovery?
let's say in a 2 km course how many stops do you make?
Thanks!
EdgarG
Depends on the session: on interval days every 100m, on longer set days every 400mz in an open water swim setting, started stopping / breaststroke every 100m, then every 400m then every 1km, then every 2km. Depends on a lot of things, if I were just starting out I would stop as many times as I need to
Thanks for sharing your insight and experience ! Appreciated a lot
Man i just watched your video. I am newbie in triathlon. And may weakness is swimming!your video really help a lot!can i ask where you from!? I just saw a flag of albania of 1 of your video!anyway i am base in italy milan.Let me know bro!
Italy turin! Haha 95% of peoples weakness is the swim so WELCOME TO THE CLUB 😂
@@PatrickDelorenzi Hope to chit chat with you on wassap apps
Nicee!, are you living and training in Bali?
Hey Michael! At he moment yes! And matter of fact, the big pool here at the moment is close lol : ((
Hi, will the full face mask snorkel be a better choice in comparison with centreline snorkel to learn swimming.
Hey KS, no way, the centerline snorkel is the best because it causes no drag. I would get the centerline snorkel
Thanks a ton for the very prompt response. I will get one tomorrow itself from my nearest decathlon... Thanks once again.
Would you advise using a snorkel? I am just starting and am unable to breath under or over water.
100% yes, use it ifit if helps you swim and being in the pool. But you must learn also how to breathe for freestyle, swim slow and easy and breathe every two without overdoing it
@@PatrickDelorenzi Thank you !
Try the buoy very near the knees or just below the knees.
I will! What does it do?
@@PatrickDelorenzi
A little bit more difficult to balance. So it may improve your balance on the water.
I tried it also in between the ankles, but quite tiresome.
What brand is the bike behind you?
Hey Ross check out this vid th-cam.com/video/dTQBhRgWtwE/w-d-xo.html
Never tried a mp3 player in the pool instead my mind just starts thinking about all sorts of random things - might have to give it a go though
Give it a go man! It radically changed the fun factor in swimming 🤩
you should not use the aids for more than 50m and try to remember the form.. only the googles are dope i require to get one for myself.. also you should try use a hip driven swim style for long distance
Hi hansel! to be honest I see the overwhelmingly vast majority of triathletes, both recreational and professional, using pull buoys and snorkels for longer distances than 50m. In my experience, they can help especially when building up to long continuous distance, like swimming 500 free then 500 pull and repeat until reaching 3500m then the week after 600 free 400 pull, then 700 / 300 and so on, getting the arms used to the volume without taxing all other systems
@@PatrickDelorenzi I'm more of a long distance swimmer and I'm sure the aids do help but if you are comfortable doing 50m Freestyle you should try and do at least a 200m easy continous freestyle as a warm up. You can alternate between freestyle and breaststroke to do it continuously. Professionals and triathletes can swim more than 1000m continous in freestyle. They usually use aids to perfect the part of the stroke they wish. This they do for a short distance so that they can get to feel how the stroke should be For a beginner swimmer it's essential to be able to swim atleast a 500m continous to gain water confidence. Remember you will not be allowed to use aids and only perhaps a neoprene suit in competition. If you have structured swim workout like warm up,fast set, drill set and cool down it helps alot.
I wonder if it would be legal in Ironman events to wear the neoprene shorts under a full wetsuit for more lower body buoyancy?
Hey Joey! 100% illegal as the max thickness can be 5mm;
For maximum buoyancy get a RoKA Maverick MX, if you use this code you get 20% off (expires on the 30th of April) FRIENDS20-TPP2F9
👍
✌️✌️✌️
I disagree about a 2 beat kick not giving any propulsion.
Hi, it’s not 2 beat or 6 beat it’s generally kicking in general which provides no propulsion (around 2-3% or stroke).
Easy way to prove this is doing kicking drills, you will gas out and swim very slowly
What do you call a swimming pool like.that?
Haha I don’t know, a blessing?
Comment for the subs, which should be way higher
Haha thank you Daniel!
Why don't you add a swimming fin