The swim portion of a triathlon comes first and often occurs in an open-water situation, such as a lake or ocean. The open water leaves more risks than you faced if you spent most of your time training in a pool. The way you prepare for the swim and your approach to this segment on race day affects the outcome of your swim. Keep safety at the forefront of your mind as the race starts.
Step 1
Practice swimming under the same conditions you will face during the triathlon. Complete training swims in open water that is similar in temperature to the racing conditions. If possible, swim the same route and body of water for the race to become more comfortable with the situation.
Step 2
Take a master's swimming class to improve your swimming technique for race day. Listen to the instructor's advice for help with your freestyle stroke. Practice breathing on both sides so you are able to adjust as needed to see markers or other swimmers.
Step 3
Check the event rules to determine if wetsuits are allowed. Check on other restrictions for clothing worn during the swim portion. Plan your swimming clothes accordingly and practice in those clothes so you are comfortable on race day.
Step 4
Arrive at the triathlon early so you can set up your transition area and assess the swimming location. Look for the markers and review the course so you are better able to stay on track in the water. An early arrival gives you time to relax and mentally prepare yourself for the swim portion of the race.
Step 5
Perform 10 forward and 10 backward arm swings on each arm. Rotate the arm in a circle from the shoulder to perform the move.
Step 6
Enter the water to check the temperature. Swim 200 to 400 m at an easy to medium pace for an in-water warm-up if time allows. Do a few backstrokes and breaststrokes for additional warm-up.
Step 7
Use other swimmers and the boundary markers as a guide while swimming. Use bilateral breathing to help you swim straight to maximize your strokes.
Step 8
Exit the water and begin removing your swimming gear immediately to speed up your transition time. Head straight to the transition area to prepare yourself for the biking portion of the triathlon.
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