TriWeek: Triathlon swimming

Triathlon swimming is much more different than swimming in a pool. The training, swim stroke and demands of triathlon swimmers is very different than that of the competitive pool swimmer. Inefficient stroke habits in the pool will come at a cost in the open water. Recognizing the challenges of the open water triathlon swim (rough water, crowds, no lane lines), triathlon swim training should emphasize technique, strength, stamina and power.

If you lack a swimming background, you may notice that your current fitness level doesn’t translate easily to swimming. Unlike the experienced swimmer, who has a fishlike ability to slice through the water, if you are inexperienced and try to swim fast, you’ll quickly feel exhausted and out of breath. And since improvements are slow to make and getting yourself to the pool can be a logistical challenge, triathlon swim training is usually the first to go for the time-crunched triathlete.

The most basic swimming skill to master is learning how to hold your body in the water. This is called body position. On land, you have great body awareness when it comes to movement. But once you submerge yourself into the water, most of your body weight is dispersed. It can take a while to get used to feeling weightless in the water.

Proper body position will help you move forward in the water with minimal energy wasted. By learning how to keep your head, hips, and feet in a straight line, you’ll create less drag, making swimming less exhausting. Because your lungs give the upper body natural buoyancy, you need to learn how to “hold up” your hips and legs. Sinking legs means more mass to move through the water, which in turn means drag to be overcome by excessive kicking—which wastes a lot of energy.

Recommended "toys" to help with body position, alignment and tautness: Snorkel, buoy (or buoyancy shorts) and ankle strap/lock.

Most of your propulsive force comes from the upper body. A powerful catch and pull (not excessive kicking), moves you forward. By catching, or holding, the water with the fingers, hand, forearm, and upper arms, you are literally grabbing the water and pulling yourself forward. A high (but efficient) stroke rate is key for open water swimming.

Whereas proper body position and alignment will help reduce drag, the hips and legs play an important role in propulsion. When timed appropriately with your stroke, hip movement can contribute to overall power. Although forceful kicking offers little return on investment regarding propulsion, trying to power through the water with only your arms is not the most economical way to swim. When you kick, keep your feet relaxed and pointing away from you (not toward the bottom of the pool). Avoid scissor kicking (crossing your legs), as this can throw your body out of alignment. Kick timing is key. A two-, four-, or six-beat kick pattern will help drive your momentum forward. As for moving through the water, your body – shoulder, torso and hips - should roll throughout each stroke.

Before you try to swim faster or longer, do yourself a big favor and spend a significant amount of time improving your body posture and stroke mechanics in the pool. I suggest aiming for 3-5 swim sessions per week of around 30-60 minutes. Frequent swimming will help you keep a good feel for the water while allowing you plenty of opportunities to improve your technique and build endurance. There's no point swimming longer and harder with poor stroke habits.  

Feeling out of breath while swimming? The struggle is real.

Although swimming freestyle has many moving parts, breathing should be rhythmic and timed with your stroke. As one arm is extended in front of you, you’ll breathe to the other side by slightly turning your head (not your entire body) so that your chin is near your shoulder.

Trying to both exhale and inhale when your face is out of the water is counterproductive. Before you turn your head to take a breath, exhale, forcefully, through your mouth and nose when your head is in the water, as if you were blowing out a dozen birthday candles. When you turn your head to breathe, you’ll find it easier to take in air without gasping.

You’ll likely have a preferred side for breathing but learning how breathe to both sides (bilaterally) can help in choppy open water, or if the sun is getting in your eyes. More so, many stroke flaws—like crossing your arms over the midline of the body, scissor kicking, and a sinking outstretched arm—develop when you only breathe to one side.

Open water swimming

As a triathlete, it’s important to think like an open water swimmer. But before you jump into the big blue sea, master your technique in the safe and controlled environment of a swimming pool. Open water swimming requires a special set of mental and physical skills—skills that can only be achieved by swimming in an open body of water. In the open water, practice sighting, staying on course, and managing the unpredictable nature of the open water as you swim at different intensities, surrounded by other people.

Open Water Swimming Tips:

1. Review the course. Take notice of the water movement. Make note of the sighting buoys, particularly the turn buoys. Look for landmarks like a brightly colored building, cellphone tower, flagpole, or large tree to help you navigate the open water and stay on course.

2. The shock of cold water can cause your lungs to contract, causing hyperventilation. Before you take your first stroke, go waist deep, submerge your face in the water, and blow bubbles.

3. Use a copious amount of Vaseline or anti-chafing cream around your ankles, arms, neck-line, and back to minimize chaffing.

4. Don’t ruin your swim by skipping the warm-up. Spend 10-15 minutes on the dry land and then in the water to promote blood flow and elevate the heart rate. During this time, you can also adjust your swimsuit/wetsuit, cap, and goggles.

5. Aerophagia, or the act of ingesting air while swimming, can cause gas, stomach cramping, or belching. Avoid starting out too hard, breathe every other stroke, and forcefully exhale through your nose and mouth when your face is in the water.

To learn more: Athlete to Triathlete

I also suggest: Tower 26: Master open water swimming