Many beginners and even seasoned triathletes find the swim portion of a race to be the most difficult. Swim training focuses on developing efficient stroke mechanics for gliding effortlessly through the water. Training also includes learning to swim in open water and training with other swimmers to simulate race conditions. Some basic training advice will help triathletes better prepare for their triathlon swim.
Triathlon Swim Gear
There are essential and optional pieces of gear for any triathlon swimmer. All triathletes should train with goggles and a swim cap and plan to use them during a race. Goggles are needed to protect the eyes from pool chemicals or saltwater, as well as allowing greater visibility. The swim cap protects the hair and gives a better surface for the goggle straps to adhere. According to USA Triathlon, a wetsuit is optional if the water temperature is less than 84 F at the time of the race. Anyone planning to wear a wetsuit during a race should also train in the wetsuit, as well as learning to remove it quickly after the swim.
Swim Stroke
Any swim stroke is legal during a triathlon, but most athletes prefer to swim freestyle. Relaxing is important during the swim. Athletes should keep their hips high, almost as if they were swimming downward. Swimmers should rotate their bodies at the hip with each stroke. A technique known as bilateral breathing is helpful. Athletes breathe every third stroke, alternating the side to which they turn their head in a right, left, right pattern. This helps with sighting during a race.
Open Water Swim Sighting
Most athletes train in a pool but most triathlon swims are in open water. It is important for the swimmer to train in the open water to understand the environment in which they'll be racing. Waves and choppy water often are factors during an open water swim. There are no ropes or black lines underwater to guide swimmers in an open water swim. Triathletes must learn to sight by lifting their head slightly out of the water to ensure they remain on course.
Swimming with the Pack
The first time in open water with many other swimmers can be a bit scary for a beginning triathlete. Space is at a premium and the swimmer has be be prepared to be splashed, kicked and jostled by other racers. Lining up on the extreme right side of the pack before the swim might help decrease the amount of contact. A beginner who is not concerned about time and wants only to finish the race might even choose to hold back a few seconds at the start to allow the rest of the pack to get in the water, clearing a comfortable swimming space.
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