The Swim - Tips for Triathletes
- Chris Clarke
- Mar 27
- 3 min read
Updated: Sep 6
Swimming is often the most daunting part of a triathlon, especially for beginners. Unlike running and cycling, which can be practiced almost anywhere, swimming requires specific technique, endurance, and confidence in the water. Whether you're struggling with breathing, endurance, or open water nerves, these tips will help you become a stronger, more efficient swimmer for your next triathlon.
Tips - Master Your Breathing Technique
One of the biggest challenges for new swimmers is breathing properly. Poor breathing can lead to fatigue, anxiety, and inefficient strokes.
Here’s how to improve:
Exhale underwater: Many beginners hold their breath, which causes them to run out of oxygen quickly. Exhale smoothly through your nose or mouth while your face is in the water.
Practice bilateral breathing: Breathing on both sides helps balance your stroke and makes open water sighting easier.
Use breathing drills: Try swimming with a 3- or 5-stroke breathing pattern to improve breath control and lung capacity.
Tips - Improve Your Stroke Efficiency
A powerful, streamlined stroke helps conserve energy and improve speed. Focus on these key aspects:
Long, smooth strokes: Avoid short, choppy movements. Reach forward with each stroke and pull through the water efficiently.
High elbow catch: Keep your elbows high and engage your forearm when pulling through the water.
Kick minimally: Overkicking can drain energy. Instead, use a relaxed, steady kick to maintain body position.
Use swim drills: Incorporate drills like catch-up stroke, fingertip drag, and single-arm freestyle to refine your technique.
Tips - Gain Confidence in Open Water
Many triathlons take place in lakes or the ocean, which can be intimidating. To prepare:
Train in open water: If possible, practice in a lake or ocean to get used to the conditions.
Learn to sight properly: Lift your head slightly every few strokes to spot buoys and stay on course.
Practice swimming with a group: Getting used to close-quarters swimming will help on race day.
Acclimate to colder water: If your race is in cold conditions, practice in similar temperatures or use a wetsuit.
Build Endurance and Speed
Stamina is key for swimming in a triathlon. Gradually increase your swim distance and pace:
Interval training: Alternate between fast and slow swim sets to build endurance.
Long, steady swims: Once a week, do a longer swim to simulate race conditions.
Strength training: Core and upper body exercises like pull-ups and lat pulldowns can improve stroke power.
Get Comfortable with Your Wetsuit
A wetsuit adds buoyancy and warmth but can feel restrictive. To avoid race-day surprises:
Train in your wetsuit: Swim in it at least a few times before race day.
Practice removing it quickly: This will save valuable seconds in transition.
Ensure a proper fit: A well-fitted wetsuit should feel snug but not overly tight.
Overcome Race Day Nerves
Swimming anxiety is common, but you can manage it with preparation:
Do a proper warm-up: Get in the water before the race if possible to adjust to the conditions.
Start slow and relaxed: Avoid sprinting at the start; instead, find a comfortable pace.
Have a backup plan: If you feel panicked, roll onto your back or switch to a breaststroke to regain composure.
Final Thoughts
Improving your triathlon swim takes time, patience, and practice. By focusing on technique, endurance, and open-water confidence – and applying proven swimming tips for triathletes such as maintaining a streamlined body position, sighting efficiently, and pacing evenly – you’ll become a more efficient and fearless swimmer. Keep pushing yourself in training, and you’ll be ready to tackle the swim leg of your next triathlon with confidence! Ready to dip your toe?
