This article is meant to describe in detail the specifications about the above-anaerobic threshold workout design in swimming. This is the most important workout that serious triathletes perform correctly and often. If there’s one workout design you perform per week, then this is it. Specifics will be included such as workout design and what to expect while swimming.

Below are some definitions:
Aerobic Threshold: The point at which anaerobic energy (‘without oxygen’) pathways start to operate.
Anaerobic Threshold: The point at which lactic acid starts to accumulate in the muscles.

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Q: I would like to try drafting during the swim, but I feel like I'm constantly swimming with people slower than me because I am so awful at starts. Any advice?

A: The answer to your question comes in two parts: starting right and picking the right person to draft. One easy thing you can do to improve your start is to position yourself appropriately in your starting wave. When that gun goes off, you want to be standing or treading water slightly away from the main crowd.

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Coach Dobko will pick one of your questions each week and give you some insight into swimming. E-mail your questions to duanesworlddobko@worldnet.att.net.

One easy way to make yourself faster is to pay attention to your fingers during the pull. If you are pulling with your fingers apart, then all the water between them rushes through and accomplishes nothing. If you keep your fingers together, you capture that water and can push yourself forward with a greater force. I recommend keeping your fingers angled at approximately 20 degrees to your palm so that your hand forms a shallow cup in order to further increase the amount of water you grab with each pull.

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