Open Water 101 for Triathletes

Beth Barr Bullard barracudaswimworks@gmail.com 850-912-6144

  Types of Triathlons   Training Equipment   Racing Equipment   The Fear   Pool Training   Open Water Training   Race Strategy   Start   Dolphining   Technique – Kicking   Swim Straight   Sighting   Drafting   Finish

  Super Sprint – 400m swim, 10k bike, 2.5k run

  Sprint – 750m (.5mi) swim, 20km bike, 5km run

  Olympic – 1500m (.9 mi), swim 40km bike, 10km run

  Half Ironman – 1.9m (1.2 mi) swim, 90km bike, 21.1km run

  Ironman – 3.8m (2.4mi) swim, 180km bike, 42.2km run

  Pull Buoys   Hand Paddles   Swim Fins   Kick Board   Swim Caps   Goggles   NO MP3 PLAYERS!!

  Swim Cap   Goggles   Bathing Suit or Tri Suit   Wet Suit   Anti-Chafe Lubricant   Water bottle before race

  Your kick should lift your legs up to give you a good body position

  Your kick should be low drag

  Your kick timing should drive your rotation, not hinder it

  Your kick should be low effort so it minimizes energy use

  Increase ankle flexibility   Kick from the hip   Point your toes   Awareness of kick timing

Beth Barr Bullard barracudaswimworks@gmail.com

850-912-6144