Training the Swimming Energy systems

As triathletes were all familiar with the 5 training zones but in swimming, we like to make things more scientific and slightly more technical. This month I will be explaining the Swimming Energy systems with an easy-to-follow guide to help you put together your own swim session plan.

Out of interest which Activity Wales races are you doing??

Top Tip - Start with a sprint tri early in the season. Swansea is a good one to get your confidence up as the swim is in SA1 Dock which is a great environment as you don’t have to battle the seas tide and currents.

‘Plan some regular swim sets’

It’s important to keep your threshold swimming going over during the ‘off’ season. Below you find two swim sessions which will help you going into the winter months. Try these twice a week and record your times. You can adjust the rest times and distances according to your ability. Feel free to reach out to the coaches at Heathwood swimming in Cardiff for extra help or any questions you may have regarding swim sets or drills.

‘It’s getting colder & the weather is changing’

For most of us the open water swimming season is coming to an end or is basically over. In October the UK water temperature in the sea, lakes & reservoirs are dropping rapidly and where you were able to swim in 17 to 20 degrees its now more like 12 or 13oc.

Swim Training with Heathwood Swimming

Looking to improve your swimming technique?

Reflecting on 2024

Everyone is different and it’s not ‘One size fits all’ when it comes to anything in life, especially in open water swimming.

SwimRun Tips - How to Race Together

Make the most of your Wales SwimRun partnership!

Get the most out of your SwimRun Equipment

An in depth look at what equipment is best and how to use efficiently with Envol Ambassador Tom Jenkinson

Hints & Tips For Swimrun First Timers

The Wales Swimrun - congratulations you’ve found something very special

3 x 1 Hour Triathlon Workouts with Pedal Cover

Optimize your training plan with Pedal Cover

KOS Drill 1

Get confident with triathlon swimming!

12 Week Training Plan

Use this training plan and take home a medal this season!

8 Week Training Plan

Looking to get into Triathlon but unsure where to start?

Incorporating strength training and stretching into your training effectively

When it comes to stretching it's important to understand when to implement it into training to gain optimal benefits.

CBD Triathlete: Products for Performing Athletes

We talk to our Official Recovery Partner on the benefits of using their high performance range.

Transition tips for exiting open water

Exiting open water is an often overlooked part of the triathlon swim, but it is where many seconds can be gained and lost. Not only that, but you can waste physical and mental energy before you arrive at your bike which is unnecessary.

The Most Common Running Injuries and How To Prevent Them

Pretty much every runner has been injured at some point, to some degree. Whether it’s a tiny niggle or full blown issue – we’ve all been there.

Why and how to strength train for triathlon.

Contrary to popular belief, strength is not developed by running/cycling hills, but by lifting heavy weights for low repetitions.

Common Swimming Struggles for Beginners

It’s a good thing to know that many people struggle with similar things when they are learning to swim.

How to fuel your day - self sufficiently

With COVID, race aid stations are going to look quite a lot different for at least this year and possibly going forward for a while.

Tips to stop your goggles steaming up

5 Things about Swimming I wish I learned sooner

Learning to swim is a tough process. We all go through it at our own rates.

Finding your Motivation to train in 2021

As both athletes and coaches, it’s highly likely that 2020 was a washout, both in terms of competing and any goals you may have had planned.

Make 2021 the best yet

2020 has been a challenging year for us all! Most of us had a bit of a washout in terms of racing but don't let that get you down.

How to Manage and Even Improve your Mental Health During Lockdown

We are currently living in unprecedented times, learn how to deal with the current situation and tools for when we are back to normal...

It's Just A Game.

Imagine saying those four words to Jesse Owens, Roger Bannister or Muhammad Ali, to name but a few. Quite hard, isn’t it? And rightly so.

The Importance of Sleep

Sleep is essential for a person’s health and wellbeing, yet millions of people do not get enough sleep and many suffer from lack of sleep.

Ironman Bike Training - Force Vs Power

This article is designed to take you through the difference in ‘force’ and ‘power’ work in cycling and Iron man bike training.

Cardiovascular Drift

Looking at the phenomenon of CV drift during endurance events and how to combat it's effects in order to succeed.

Are Swim Drills Good For You

Many swimmers ask how often they should be doing drill sessions or swims; how many swim drills they should be doing

Swim Skill Foundations

When you are trying to improve your swimming technique and form, it can seem really bewildering...

Swimming In The Off season

With no races on the horizon, it’s a great time to have a mental break as well as a physical break.

Train smarter, not harder

Tips for getting the most out of your Triathlon training by Geraint Forster, Programme Director of BSc Sport and Exercise Science at UWTSD

How Yoga Benefits Triathletes

Lisa Smith, Yoga teacher of 7 years, has detailed the benefits of adding Yoga into your Triathlon Training.

How To Stay Young

Exercise that was once considered the most effective way to look younger, gets leaner and fitter is now linked to accelerated ageing.

Are You Happy?

Most of my clients who come to me for a Healthy eating or Exercise plan have underlying issues of stress or anxiety – well don’t we all!

11 Marathon Hints and Tips

You might be running your first Marathon, maybe considering it, or even this year might mark your 29th Marathon?

Sleep Yourself Healthy

Jon Bon Jovi famously wrote a song “Live when I’m alive, sleep when I’m dead” – if only that was good for our health!

Look After Your Heart

Did you know that February is National Heart Month? So now is the time to look at your lifestyle.

Does music make you train harder?

Looking at that white wall in front of you can be draining, and isn’t going to keep your mind occupied. So, lets add a little music.