Post by @swimsuccess

1️⃣ Breathing every two strokes. You need as much oxygen as possible. Half Ironman is a long race and if you start restricting your breathing early, your muscles oxidize, cramps kick in, and everything goes downhill fast. Breathe every two strokes to one side. The only reason to switch to both sides is if the waves are big, there are legs next to your face, or the sun is shining directly into your eyes. 2️⃣ Sighting every 5 to 10 strokes. If you're swimming alone with no one to follow, sight every 5 strokes so you always know where you're going. If you're in a pack of swimmers you trust and they're swimming straight, you can sight much less and focus on your technique instead. 3️⃣ Two beat kick. Swimming is arms dominant and it connects beautifully with the bike and run. Your arms do the work, your legs stay as fresh as possible. One kick per arm stroke. That's it. When you finish the swim and head to the bike, your legs will still have life in them. 4️⃣ Slightly higher stroke rate. Connected directly to the two beat kick. To stay high on the surface, avoid swallowing water, and stay safe in the pack, you need to glide slightly less than you would in the pool and keep your stroke rate a little higher. 5️⃣ Drafting and positioning. This one can be more valuable than technique itself because it gives you free speed. Find someone slightly faster than you and sit half a meter behind their legs. You ride their wave, save energy, and go faster with less effort. The maximum distance to still benefit from drafting is around three meters. Stay in that range and use it. 💡 These five adjustments won't just get you through the swim. They'll get you out of the water feeling strong and ready to race. 📲 Inside the Swim Success Training app you can pick 70.3 half Ironman as your goal, add your race date, and the app builds the most personalised training plan for you. Link in bio