If you've always wanted to try a triathlon but the swim is holding you back, you can find try-it or mini-races that have shorter distance swims, such as 200 m, or about 0.15 mile. Once in a while, you will come across a sprint triathlon with a shorter-than-standard distance swim as well. The standard sprint swim distance is one-half mile, or about 800 m. You can train for your race in as few as 12 to 16 weeks.
Step 1
Swim three times a week, advise the experts at BeginnerTriathlete.com. Start with a short swim Monday for 12 minutes, a medium swim Wednesday for 16 minutes and a long swim Thursday for 20 minutes in week one. Add a minute or two to all swims in weeks two and three. In week four, maintain your short swim time, drop five minutes from your medium swim and reduce your long swim by 10 minutes. Return to the week-three times the following week. In weeks six and seven, add two minutes per swim each week, if desired. In week eight, do three short swims at the week-seven level instead of a short, medium and long swim. Return to the times from week seven in week nine, which is the start of your third month of training. Repeat the process you used in month two during month three and for the first two weeks of month four. Taper your swimming efforts the week prior to the race to gain the rest you need for event day.
Step 2
Focus on form when you swim. This is a technique-based sport. For example, practice good body position, which is essential for good performance. Try "swimming uphill," Utah Masters swim coach Priscilla Kawakami tells BeginnerTriathlete.com. That means your body should be inclined slightly downward at the front so your hips are high in the water. Your head will be down and the water level will run across the top, at your crown. Meanwhile, your head need to be in line with your spine and shoulders. Proper position will make your swim more efficient, taking less energy to perform. If possible, make some of your short swim days swim lessons. Also practice swimming with goggles and a swim cap.
Step 3
Practice in open water before race day. Open water differs from the pool in many ways, so you need to get used to it. You may have limited visibility. You definitely won't have lane lines to use as guides to help you swim straight. The water may be colder than you are used to. You also will have currents and perhaps waves to contend with. These challenges can prompt anxiety, so it's best to overcome this prior to race day. If possible, swim in the body of water you'll race in at last once. Always swim with other people. Also stay parallel to the shoreline so that you can land quickly if you have a problem. Also check weather conditions and pay attention to any posted warning --- even a serene lake can get unmanageable swells during rough weather, note Deirdre Pitney and Donna Dourney in "Triathlon Training for Dummies." Also practice removing your wetsuit, which you will need to do in the transition area after your swim.
Step 4
Utilize proper etiquette when training during a lap-swim session in a pool. Find a lane in which swimmers are going at a similar pace to yours if there are not any open lanes. Always ask before entering a lane. Agree with other swimmers in your lane on whether to split the lane so you each use one side or to swim in a circle, going down the right side and back on the left side. To rest, wait until you are at a wall and move to the side. Let a swimmer who taps your foot pass. Tap only once if you want to pass.
Tips and Warnings
- Practice staying relaxed when you swim. This will help you combat any possible panic on race day if you are jostled by other swimmers or encounter any other unexpected factors.
- Always swim when a lifeguard is on duty.
Things You'll Need
- Swim cap
- Goggles
- Swimming pool
- Open water
- Wetsuit
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