by Quintana Roo Triathlon March 03, 2020

I’ve been fortunate to be able to attend Tim Floyd's swim camp for several years now. I have arrived with varying degrees of swim fitness but have always come out of the camp swimming 2-3 seconds per 100 yds faster. This camp involves swimming more than 30km/week and highlights the value of spending time in the pool. Many athletes ask, "How do I get faster in the swim?", and most often the best answer is to simply swim more. Even for me as a professional, the best way to get faster in the water is to spend more time in the pool.

This year I went for 10 days of the camp. Tim has continuously adapted and progressed this camp with new tools and research to back his coaching methodology. This year we used "The Brick" kick board, AquaVolo paddles, drag socks, and mitts, as well as Laguna Fin Company fins. Tim uses the phrase "constrain to train" when referring to these devices to point out the value of resistance training in the pool. There are definitely some I like more than others, but I do see purpose in all of them.

Most sessions started with some swimming, kicking, and pulling to warm the body up before going into a descending set such as 4 x 100 on 1:30 with the last one right at 95% of maximum effort. We would then use swim equipment to constrain our swimming in some way that would force the brain to concentrate on what it was doing and what was different about the stroke. Drills included

  • 8 x 75 kick/swim (25 kick/50 swim with Aquavolo Sensory Mitts)
  • 16 x 25 one arm swim with the Brick stretched out in the other arm plus short fins
  • 4 x 25 kick with Drag Sox (3 fast/1 easy) then 4 x 25 swim with Drag Sox

It is amazing the sensations and heightened awareness that comes when you take off the constraint. For instance, the mitts make me really feel the water and enhance my proprioception after removing them. Additionally, the Drag Sox encourages a high elbow catch and swimming with The Brick helps engage core muscles and increases rotation.

Depending on the day, we would then go into a hold pace set such as 60x25 on 35 and try to hold 14/15 or 30x100 on 1:30 trying to hold below 1:10. I have also just started using the new FORM Swim Goggles which were so helpful in these sets because they include a heads up display that tells you your split every time you flip turn and count your yardage for you.

All of this swim training coupled with my fast Quintana Roo HYDROsix wetsuit and HYDROspeed swimskin will allow me to swim with or lead the front swim pack in my upcoming races. Can't wait to get started next week at IRONMAN New Zealand.

 

shop qrswim

read more blogs from QR

 

Quintana Roo Triathlon
Quintana Roo Triathlon



Also in Quintana Roo Blog

Patriot Racer: The Mike Mendoza Story
Patriot Racer: The Mike Mendoza Story

by Jay Prasuhn November 07, 2022

One could think Mike Mendoza’s Guinness record of Ironman 70.3 finishes makes him a legend. In truth, it’s his service, which led him to triathlon, that makes him an American hero. We link up with Mike to talk about what triathlon gave him—and what he gave back through our sport.
Read More
TriBike Transport 2022 Bike Count
The Other Bike Count: TriBike Transport

by Jay Prasuhn November 01, 2022

While the Hawaii Ironman Bike Count is a must-read, the TriBike Transport Count revealed Quintana Roo in the top three brands transported to events across the U.S. Read the analysis and discover for yourself how you can get triathlon's fastest bikes delivered to you in weeks!
Read More
Quintana Roo Hawaii Ironman World Championship Recap
QR in Kona: The 2022 Hawaii Ironman World Championships

by Jay Prasuhn October 18, 2022

The 2022 Hawaii Ironman World Championships has passed, and we look back at an exciting week. From pre-race service at the expo and exclusive QR Kona Collective activities to race day action from our age groupers and pros, we were there for all of it. We break down Kona Week in the blog!
Read More

get aero with qr

Size Chart

QUINTANA ROO BICYCLE SIZE GUIDES

View our size charts to see what size is best for you. After purchasing a new QR bicycle, our team will reach out to you to confirm your order and sizing information to be sure you have selected the optimum size.


V-PR + X-PR SIZE GUIDE

Find your frame sizes for the following bikes

V-PR | X-PR

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

PRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

PRsix2 | PRsix | PRfive2 | PRfive | PRfour

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

SRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

SRsix | SRfive

SELECT YOUR HEIGHT

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L
    OR
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.
New Year, New Deals