1. Balance the See Saw
Since the swim is often the shortest part of triathlon swimming, many athletes don't spend a lot of time focusing on it. However, it's a good idea to practice so that you can finish this leg of the triathlon in good time and so you don't wear yourself out during the swim. The first thing to do is to check your body position in the water. Think of your body as a see saw with your midsection at the middle. If you raise your front section too high, your legs will sink, and vice versa. Try to stay even to reduce drag when you swim. If you're not sure if you're doing that correctly, have a fellow swimmer or coach check your position in the water. There are even triathlon coaches who will photograph your swims with underwater cameras so you can see what you're doing right and wrong. Getting your position right is one of the best ways to be a more efficient swimmer.
2. Do the Drills
Don't just swim freestyle; do some swimming drills to strengthen your stroke. Drill work helps to strengthen certain muscles and develop better technique. For example, place your arms out in front and travel a length of the pool by merely kicking your legs to strengthen your kicking. Practicing bilateral breathing, taking turns breathing on your left and then right, can help you to be a stronger swimmer. Make these drills part of your warm-up or cool-down, or intersperse them throughout your workout.
3. Take the Plunge
Practice, practice, practice. A master's swim class is a great way to make sure you swim a mile or so a couple of nights a week. The best way to become a stronger swimmer is to swim. Of course, strength training is good for your arms and legs, and Pilates can help strengthen your core muscles, so they can also help make you a better swimmer.
4. Sign Up for an Open Water Swim
Do an open water swim before your first triathlon. Many good swimmers find the crush of people entering the water during a triathlon to be intimidating. By attending one of these events, which simulate the swim part of a triathlon, you'll get used to the feeling and be more prepared on race day. You will need a swim suit, waterproof goggles and perhaps a wetsuit, especially if the water isn't warm.
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