Tri A Swim Workout

     About three weeks ago, I slipped down some wet stairs in my ski boots, and bruised my tailbone. The good news is that I had an x-ray last week and it is not broken, whew! The bad news is, that it's a bit sore. What's an injured triathlete to do that can't run or bike?  Practice what I preach about the power of water, and add more water workouts. I can still run in the water. The water is a perfect place to work out and rehab at the same time. In this post, I'll share one of my swim workouts.
    First tip, if you have an injured tailbone, is to not flip turn when doing laps. The motion from somersaulting on your back and pushing off the wall can cause excruciating pain.  A simple, two handed turn, off the wall will do. Ignore your inner swim coach and wait until the area is pain free.
     Second tip, again if you are experiencing this injury, is to go easy on the kicking sets. Depending on how bruised the area is, kicking freestyle with a board could aggravate the area further. The muscles around the tailbone area are over compensating for the injury. My first swim workout back, I did very little kick. This type of injury really requires you to listen to your body. A good rule- if something is causing pain while you do it, stop. Take it from me, I've had my share of injuries, and if you push too hard, too soon, you can increase the longevity of the injury.
     Otherwise, the doc said swimming is absolutely fine, even encouraged with something like a bruised tailbone, because swimming has no impact. Below is a swim work-out that I have done the last couple of weeks. Again, no flip turning, and you can add or take away from the kick sets, depending on if you are injured or not.

                   Warm Up
Easy 500 yards. Concentrate on long arm strokes and breathing every 3rd stroke.

                    Pull Set
These are done with a pull buoy- great if your back area is injured, and great if it is not too.This works your arms and your lung capacity. Hypoxic means training with little oxygen.
4x200 yds (800 yds.) Concentrate on elongating your stroke and hypoxic breathing- first 200 is every 3rd stroke you breathe, second 200 is every 5th stroke, 3rd 200 every 7th stroke, last 200 every 3rd.
         
                   Kick Set( if it is not causing pain from an injury)
   4x100(400 yds)
   100 free kick
   100 breast kick
   100 free
   100 breast

                 Main Set
4x100(400)
Alternate 100's with freestyle and breaststroke
Rest only 10 seconds in between each 100, breathing every 3rd bilateral( on both sides)

               Cool Down
Swim an easy 200 freestyle
Total yds=2300 yds.

     This is a great swim workout( injured or not). You can always tailor this to your needs, by adding more or taking some away. Also, be careful when doing the hypoxic part, if you are not used to little breathing then that needs to be built up. I don't want anyone passing out during a workout.

Tri- On Friends,
Kelly