Beginner’s Guide to Triathlon - Swimming

Chapter 2 - Swimming

As a triathlon coach, I understand that swimming can be daunting for many athletes. However, with dedication and practice, anyone can improve their swimming abilities. In this chapter, we'll focus on the fundamentals of swimming technique, drills that can boost your performance, and tips for open water swimming.

Swimming Technique

Efficient swimming technique is key to achieving maximum speed in the water. To achieve this, it's important to maintain proper body position, breathing technique, and stroke form.

Body Position: To maintain an efficient horizontal position in the water, keep your head and spine aligned while your hips stay at the surface. Keep your arms stretched out in front of you and your legs together and behind.

Breathing: Breathing during swimming is unique, as you need to learn to inhale while your face is in the water. To do this, exhale through your nose or mouth while underwater, then rotate your head to the side to inhale.

Stroke Technique: The freestyle or front crawl is the most common stroke used in triathlons. Alternate your arm movements, with one arm pulling through the water as the other recovers over the water. Your legs should also continuously kick to propel you forward.

Swimming Drills

Swimming drills are an excellent way to improve your technique. Some popular drills include:

Kickboard Drill: Hold onto a kickboard with both hands and kick your legs behind you.

Catch-Up Drill: Extend one arm forward while the other arm pulls through the water. When the pulling arm finishes its stroke, touch hands with the extended arm and switch arms.

Fist Drill: Swim freestyle while making a fist with both hands. This drill enhances your feel for the water.

Open Water Swimming

Open water swimming can be challenging for some triathletes, as it requires swimming in a lake, river, or ocean instead of a pool. Here are some tips for improving your open water swimming skills:

Practice in open water before race day.

Learn how to sight, or swim in a straight line, by looking up every few strokes.

Familiarize yourself with the course before race day.

In conclusion, swimming is the first discipline in a triathlon, and with the right technique and training, you can become a proficient swimmer. Swimming drills can enhance your technique, while practicing in open water can better prepare you for race day. In the next chapter, we'll focus on the second discipline in a triathlon, cycling.