How Triathletes Can Perfect Their Swim Technique

The triathlon swim can be a daunting prospect. For many, it's the most challenging part of the race, a chaotic open-water battle where technique often takes a backseat to survival.

For those who master the water, the swim becomes a huge advantage—a way to conserve energy and set themselves up for a strong bike and run.

If you're a triathlete looking to shave time off your swim and emerge from the water feeling fresh, it's time to stop just "getting through" the swim and start focusing on your technique. Here are some key areas to focus on, and a few drills to help you along the way.

The Foundation: Body Position

Everything in swimming starts with your body position. A high, horizontal body in the water reduces drag, allowing you to move through the water with less effort.

• Drill: The Superman Glide: Push off the wall in a streamlined position, with your arms extended forward and your head neutral. Try to hold this position for as long as possible. The goal is to feel what a good, horizontal body position feels like.

• The "Head Down" Myth: Many swimmers look forward, which causes their hips to drop. Your head should be in a neutral position, with your eyes looking straight down at the bottom of the pool. As you breathe, you should only turn your head enough to get air, keeping one goggle in the water.

The Engine: The Catch and Pull

This is where you generate propulsion. A good catch and pull is the most efficient way to move forward in the water.

• The Catch: This is the initial phase of the pull, where you "catch" the water and create a paddle to pull yourself forward. Think about your forearm and hand as one solid paddle. The "high elbow" catch is key—your elbow should be higher than your hand, pointing towards the surface as you begin the pull.

• Drill: Sculling: This is an excellent way to feel the water. With a pull buoy between your legs, lay on your stomach and perform small, figure-eight motions with your hands, keeping your elbows high. This drill helps you develop a better feel for the water and teaches you how to create pressure with your hand and forearm.

The Rhythm: The Kick

For many triathletes, the kick is an overused and inefficient source of propulsion. A triathlete's kick should be used primarily for balance and stability, not for power.

• The "Two-Beat" Kick: A simple two-beat kick—one kick per arm stroke—is all that is needed for most triathletes. It provides enough stability to keep the hips up without expending excess energy that you'll need for the bike and run.

• Drill: The Kickboard: Using a kickboard, kick with a slow, steady rhythm. Focus on keeping your legs relatively straight, with a slight bend at the knee, and kicking from the hip. Your ankles should be relaxed and floppy.

Don't Hold Your Breath!

Holding your breath is a sure way to burn through your energy reserves and feel fatigued.

• Exhale underwater: Every time your face is in the water, you should be slowly exhaling. This allows you to inhale fresh air as soon as your mouth breaks the surface.

• Drill: The "Gator" Drill: As you do a regular stroke, when it's time to breathe, turn your head to the side and take a full breath. As you turn your face back into the water, you should be fully exhaling. This is a great way to practice the inhale-exhale rhythm.

Putting It All Together: Open Water Practice

All the pool drills in the world won't prepare you for the chaos of a race. Open water swimming is a different beast entirely.

• Sighting: In open water, you'll need to lift your head periodically to see where you're going. Practice this in the pool by lifting your head slightly, taking a quick glance, and then dropping it back down as you turn to breathe.

• Swimming with others: Practice swimming in a group to get used to the bumping and splashing of a race.

• Practice with your wetsuit: Wetsuits can change your body position and stroke. Make sure to practice swimming in your wetsuit before race day.

Remember, improving your swim technique is a gradual process. Don't try to change everything at once. Focus on one or two areas at a time, be patient with yourself, and remember that every stroke is an opportunity to get faster and more efficient in the water.

Talk soon,

Dr. Sandra and Team

P.S.

If you’re looking for some one-on-one coaching to help with your swimming technique, you can sign up right here!