Swimming for triathletes

A great triathlon performance depends on a strong swim. Many triathletes, especially those new to the sport, find the swim to be the most challenging leg. Improving your swimming doesn't just mean getting faster; it means becoming more efficient and less fatigued, saving energy for the bike and run. Here are some key areas to focus on to boost your swimming performance.

Focus on Technique, Not Just Fitness

Many triathletes think more yardage is the only way to get faster. While endurance is important, technique is the single biggest factor in improving your swim. A strong, fit swimmer with poor technique will get passed by a less-fit swimmer who is more efficient. Improving your body position, stroke, and kick will help you glide through the water with less effort.

• Body Position: Aim for a streamlined, horizontal position in the water. Your head should be in line with your spine, and your hips should be high near the surface. Dropping your hips creates drag and makes you work harder. Core strength exercises like planks can help you maintain this position.

• Stroke Efficiency: Focus on a long, smooth stroke. The goal is to propel yourself forward, not to splash. Practice drills that emphasize a strong catch (the initial part of your pull) and a powerful finish. A high elbow in the pull phase and a relaxed recovery (the part of the stroke out of the water) are key.

• Kick: Many triathletes over-kick, which wastes energy. Your kick should be a small, continuous flutter to stabilize your body and maintain your streamlined position, not to propel you forward. A strong core and high hips will reduce the need for a powerful kick.

Incorporate Drills and Variety into Your Training

Don't just swim laps back and forth. Drills are crucial for isolating and improving specific aspects of your technique. Try incorporating drills into every swim session. Examples include:

• Catch-up drill: This drill helps with stroke timing and extension. As one hand enters the water, the other stays extended out front until the recovering hand is about to enter the water.

• Fist drill: Swimming with a closed fist forces you to focus on your forearm and upper arm for propulsion. This improves your catch and feel for the water.

• One-arm swimming: This drill helps you focus on a single arm's pull, rotation, and body position.

Varying your workouts with a mix of endurance swims, tempo efforts, and sprint intervals will also make you a more well-rounded swimmer.

Master Open-Water Skills

Triathlon swimming isn't just about swimming in a straight line. Open water brings unique challenges that need to be practiced.

• Sighting: In open water, there are no black lines on the bottom to follow. You must lift your head to sight buoys or landmarks. Practice "bilateral breathing" (breathing on both sides) and "water polo" or "peek-a-boo" sighting to learn to lift your head just enough to see without disrupting your body position.

• Drafting: Swimming behind another person can save you a significant amount of energy by reducing the water resistance. Practice swimming close to a partner's hips or feet in a pool to get a feel for drafting.

• Starts and Turns: A triathlon start can be chaotic. Practice different starts, such as wading into the water, diving, or starting from a crowded group. Also, practice sighting before you get to the turn and swimming around buoys.

Improving your swim performance is a process that requires patience and a focus on quality over quantity. By prioritizing technique, incorporating drills, and practicing open-water skills, you'll not only get faster but also become a more confident and efficient triathlete. 🏊‍♀️

Talk soon,

Dr. Sandra and Team