Swim counting strokes in IM

oscar_p

Hi folks
One week to go to my IM and I'm nicely in the groove of tapering - cranky, agitated and forcing myself to relax and spend time with the family. I've been reading up lots to prepare myself mentally and have come across one area that is not really coverd in much detail - the latter half of the IM swim.
Based upon the bike / run plan I'm going to take it "easy" on the 1st half of the swim, find some feet and draft along. At about 1hr (On the RRs i was around a 1:30 swim) my body starts saying I've had enough of this and my form (and hence speed) starts to deteriorate.
So how do others minimise the damage on the last 3rd of the swim?
RnP talk about slowing down and counting strokes... Is this as simple as count upto 60 (about 100m for me) and then repeat to focus the mind?
Tx
G

Mike Roberts

Hey Graham, best of luck next week. If you managed a 1:30 RR (if that was in a pool, that's brutal!), then you will be plenty prepared for race day, especially mentally. And, after the race you'll acknowledge that the swim was just a small part of the race and not really worth fretting over. For me, the focus is pushing good form as strong as I can, doing my best to follow feet and go straight. Don't turn 2.4 into 2.7. When I hit a rough patch, counting strokes forces me to think about form. 100m, or about 60 strokes, typically does it. I also like to focus on breathing for a stretch, as it too is relaxing. For the last 1/4 to 1/3, I also start thinking about my T1 and bike plans. IMO, the first critical aspect of your race will be your nutrition and hydration the first hour of the bike. 1:30 in the water will leave you pretty drained and empty, so re-fueling is an absolute must. Most of all, enjoy the day. Cheers. Mike

Al Truscott

Whether your RRs were in the pool or in open water, there be one significant difference during the race - you'll always be surrounded by others going through the same experience as you. Apart from the inevitable close encounters, this engenders peer pressure and a sense of comfort. those two can be opposing forces. Trying to keep up with (or get ahead of) the swimmers around you can be excessively tiring; realizing you're not alone can be calming. You can choose which feeling to let into your psyche.

As to the recommended EN approach to the swim, you're right, counting strokes and focusing on form are central. Personally, I count every stroke I swim - been doing that for 5 decades now, so I can't really stop. It does keep my mind partially occupied, which has its own calming, metronomic effect. The other key is not letting yourself swim faster/harder than your ability to maintain a sense of appropriate form, If you feel it starting to deteriorate, don't try to muscle or think your way thru it, just ease off a touch. I remind myself that I;ll be on my bike for 6+ hours, running for 4+, so 1.25 (my time) hours swimming is "no big deal".

I assume when you & Mike are counting stroke, you are tracking, say, each time your left arm enters the water. I count each arm stroke, both sides, so I get about 100/100 meters. 

rbogle

I concur on counting strokes as way to keep focused on the moment and your form and navigation. I often count 6 -8 strokes (both arms) and then do a look to make sure I'm holding my line. I've also learned that as the swim goes on your perceived effort will need to increase to maintain a consistent pace. By all means stay relaxed, count and focus on form, but don't be afraid if you feel yourself working harder in the last 30min than you did in the first 60min. It will. I try to smoothly ramp up my effort in the last half to third so that those last couple hundred yards in the IM swim feel like a very hard pull. I don't finish breathing too hard, but my shoulders and arms let me know Ive done a solid workout. 

Have a great race!

Mark Hickman

Graham,

I count strokes from the gun as it helps me reduce high anxiety while swimming in a large group of people. Sometimes I reach 5 before starting over, sometimes 100. Prior to this trick of the trade, I routinely "freaked out" in the water and caused some huge time losses. I find the swim all about eating the elephant one bite at a time. Buoy to buoy or stroke to stroke, just keep plugging away and you'll get there - just stay in that box!

Mark

William Jenks

A game I play with myself is to count how many strokes I am comfortable taking before sighting. If there is a lot chop or whatever, it's a pretty small number (4-6 right arms); if things are going well, it might be 20. It's just one more thing to kind of bring your mind together on in terms of thinking about something constructive in the race.

oscar_p

Thanks everyone - I've got this straight in my head now.

Coach Rich

Yup, all good advice, nothing to add...except that you should be counting your strokes from time to time in pool, as a tool to keep you focused and to also make sure you're maintaining a baseline count of strokes per length.