The Swim - Race Day Starts in the Pool

Preparing for Open Water

The swim leg of a triathlon can often be the most unpredictable part of the race. A chaotic start, poor pacing, or lack of open water awareness can drain energy fast and set a stressful tone for the rest of your event. That’s why it's important to try and prepare for the race conditions long before they reach the start line - starting in the pool.

You don’t need a lake or the sea every day to train effectively for triathlon swimming. With a structured pool plan, you can develop the technical and mental tools needed to handle the intensity of race day.

Look to combine purposeful elements, including:

• Speed work to sharpen race readiness

• Endurance sets to build aerobic capacity

• Drills to improve form and streamline efficiency

• Sighting practice using lane markings or floating objects

• Race start simulations, such as short, high-intensity bursts followed by steady effort

These drills and skills can help prepare athletes to manage mass starts, adjust to unpredictable conditions, and maintain rhythm under pressure.

Also make use of tools like fins, snorkels, and pull buoys to target specific elements of stroke mechanics. Every session should be designed with intent - because in triathlon, efficiency matters more than mileage.

Before the swim start at the Mooloolaba Triathlon, Australia.

Just as importantly, we coach strategic thinking: when to push the pace, when to draft behind another swimmer, and how to maintain composure in crowded waters. That race-day confidence doesn’t come from swimming aimlessly—it comes from training with purpose.

Coach’s Tip: Don’t panic in the first 100 metres. Nail your positioning, settle into a strong rhythm, and trust your training. The smartest swimmers conserve energy, stay calm, and come out of the water ready to race.