Triathlon Swimming Foundations

1. Triathlon Swimming: Overcoming Common Challenges

"Of all three disciplines in triathlon, swimming might be the easiest in which to make improvements."

Swimming is unnatural. Unlike walking or running, swimming requires humans to move in a completely foreign environment. This unfamiliarity often leads to common challenges for triathletes, including:

• Feeling out of breath
• Sinking legs
• Pre-race anxiety
• Mid-swim breaks
• Off-course swimming
• Post-swim fatigue affecting bike performance

Improvement is achievable. Despite these challenges, swimming offers the greatest potential for improvement among the three triathlon disciplines. With proper technique and consistent practice, triathletes can make significant progress in their swim performance.

Unique triathlon requirements. Triathlon swimming differs from competitive pool swimming, requiring a tailored approach to training and technique. Factors such as open water conditions, wetsuit use, and energy conservation for subsequent disciplines must be considered.

2. Breathe Like a Dolphin: Mastering Proper Breathing Technique

"Picture a dolphin surfacing on the water to grab air. It's subtle, effortless, and quick. That's what we're aiming for: subtle, effortless, and quick."

Breathing is foundational. Proper breathing technique is crucial for triathlon swimming success. Key elements include:

• Exhaling continuously underwater
• Turning the head slightly to breathe
• Taking small sips of air
• Breathing every two strokes

Overcoming breathing challenges. Many triathletes struggle with feeling out of breath due to:

• Holding their breath underwater
• Taking large gulps of air
• Breathing too infrequently
• Panicking in open water

Progressive breathing drills. To develop proper breathing technique, triathletes should practice a series of progressive drills, including:

1. Blowing bubbles in shallow water
2. Sink downs
3. Blowing bubbles while lying facedown
4. Corkscrew drill with fins

3. Float Like a Log: Achieving Optimal Body Position

"Everyone, even you with the sinking legs, can learn to float close to the surface of the water like that log and those front-pack swimmers."

Body position is critical. Proper body position in the water reduces drag and improves efficiency. Key elements include:

• Back of head, butt, and heels at the surface
• Chest pressed slightly downward
• Core engaged to lift legs
• Gentle kick to maintain leg position

Overcoming sinking legs. Many triathletes struggle with sinking legs due to:

• Poor body awareness
• Weak core engagement
• Ineffective kick
• Improper head position

Progressive floating drills. To develop proper body position, triathletes should practice a series of progressive drills, including:

1. Kicking with board, snorkel, and fins
2. Kicking with snorkel and fins (Trainiac Drill)
3. Side kicking with snorkel and fins
4. Side kicking with fins only

4. Race Like an Arrow: Streamlining Your Swim Stroke

"All you need to do is put your arm into the water straight above your shoulder and pull it straight back."

Efficient stroke mechanics. A streamlined swim stroke reduces energy waste and improves speed. Key elements include:

• Straight body line from head to toes
• Hand entry between edge of head and outside of shoulder
• Hand travels in same channel throughout stroke
• Palm faces backward throughout pull

Common stroke faults. Many triathletes struggle with inefficient strokes due to:

• Crossing over the centerline
• Swinging arms wide
• Dropping elbow during pull
• Ineffective catch and pull

Progressive stroke drills. To develop a streamlined stroke, triathletes should practice a series of progressive drills, including:

1. Hand channel swimming with snorkel and fins
2. Hand channel swimming with fins only
3. Three-strokes-breathe-three-strokes with snorkel and fins
4. Three-strokes-breathe-three-strokes with fins only

5. Progressive Drill System: Building a Strong Swimming Foundation

"When trying something new in the pool, it takes roughly ten sessions to get the hang of it."

Systematic approach. The book presents a progressive drill system designed to build a strong swimming foundation. Key aspects include:

• Focus on breathing, body position, and stroke mechanics
• Gradual progression from basic to advanced drills
• Integration of drills with full swimming

Two athlete prescriptions. The system offers two training prescriptions based on current swimming ability:

1. For those unable to swim 400m continuously
2. For those able to swim 400m but struggling with technique

Consistency is key. To see improvements, triathletes should:

• Swim 3-5 times per week
• Dedicate 10-15 minutes per session to drills
• Progress through drills over 8-14 weeks
• Gradually incorporate full swimming with drill focus

6. Race Day Preparation: Strategies for Open Water Success

"The wetsuit versus non-wetsuit decision is always made by the race organizers on the morning of the race."

Equipment considerations. Proper gear selection is crucial for race day success:

• Wetsuit: Sleeved for warmth and buoyancy
• Swim skin: Optional for non-wetsuit swims
• Tri kit or swimwear: Depends on wetsuit rules

Pre-race warm-up. An effective warm-up routine includes:

• 5-10 minutes of easy swimming
• Progressive speed bursts
• Dryland activation if water access is limited

Start line strategy. Positioning at the swim start depends on comfort level:

• Less confident swimmers: Start wide or at the back
• Comfortable swimmers: Position for drafting opportunities

Open water tactics. During the swim, focus on:

• Sighting regularly (every 6-8 strokes for elites)
• Drafting when beneficial
• Maintaining steady effort throughout

7. Essential Swim Gear: Selecting the Right Equipment for Training

"The gear we've recommended below is selected specifically for the unique requirements of an age-group triathlete."

Minimalist approach. Triathletes can start with a few essential items:

• Fins: TYR CrossBlade or similar (3-5 inches longer than toes)
• Snorkel: Center-mounted with clean-out valve (e.g., FINIS Swimmer's Snorkel)
• Pull buoy: Any standard design (Eney Buoy for premium option)

Fins selection. Choose fins that:

• Are 3-5 inches longer than toes
• Have moderate flexibility
• Provide a balance of propulsion and kick rate

Snorkel benefits. A proper swim snorkel allows:

• Focus on body position and stroke mechanics
• Consistent breathing pattern development
• Reduced neck strain during drills

Pull buoy usage. While not included in the foundational drills, a pull buoy is valuable for:

• Isolating upper body technique
• Simulating wetsuit buoyancy
• Reducing leg fatigue during longer swims

Last updated: November 22, 2024