Swim 101

Body position is the highest-leverage technique fix for beginners. Improving your horizontal line reduces drag more than any other single change.

• Lie as horizontal as possible — legs sinking creates massive drag.
• Press your chest down slightly to lift your hips; this is the "downhill swimming" cue.
• Keep your head in a neutral position: eyes looking down and slightly forward, not forward.
• A high head position destroys your body line — this is the most common beginner error.

• The catch is your hand entering the water and "catching" it to pull yourself forward.
• High elbow catch: elbow stays high as your hand sweeps down and back, not dropping.
• Pull from fingertips to hip — finish the stroke, don't abandon it early.
• Imagine pulling yourself over a barrel; keep the elbow bent through the pull phase.

Pro tip: Film yourself from the side during a pool session. Most beginners are shocked at how early they drop the elbow — you can't feel what you can see.

If bilateral feels impossible right now, that's fine. Just practice it for two lengths at the start of each session and leave the rest to your preferred side. It clicks eventually.

• Rotate your body to breathe — your mouth comes out of the water with body rotation, not head lift.
• Bilateral breathing (alternating sides, every 3 strokes) balances your stroke and helps sighting.
• If one-side breathing is all you have, that's fine — work toward bilateral over time.
• Exhale continuously underwater; inhale only during the breath rotation.

• In triathlon, the kick is a balance tool, not propulsion — save your legs for the bike and run.
• A light 2-beat kick (one kick per arm stroke cycle) is ideal for long-distance efficiency.
• Kick from the hip, not the knee. Bent knees drag like an anchor.
• Triathletes often kick less than pool swimmers — and that's correct.

Pro tip: Swim 50m with a pull buoy, then 50m without. If you slow down dramatically, your kick is creating drag — not propulsion. That's useful information.

Counting strokes per length gives you instant feedback every lap. If the number is creeping up as you get tired, your technique is breaking down. Slow down and fix it. This improves quickly once you start paying attention.

• Distance per stroke (DPS) is efficiency — how far you travel per stroke cycle.
• Count your strokes per length in the pool; aim to reduce this over time.
• Don't sacrifice DPS chasing turnover rate — long, efficient strokes beat spinning.
• A common drill: swim as far as possible in X strokes, then try to do the same.

• One session with a swim coach can fix issues that hours of self-directed practice won't.
• Most tri clubs offer group swim sessions with qualified coaching — join one.
• Video analysis (underwater if possible) is worth the cost even once.
• The swim is the discipline where coaching ROI is highest for beginners.

Pro tip: One coached session early in your build will save you months of cementing bad habits. The swim is the one discipline where technique genuinely matters more than effort.

Speed is not the goal here. Finishing 10 continuous minutes without stopping or panicking is a genuine achievement — build everything else on top of that foundation.

• Goal: swim continuously for 10–15 minutes without stopping.
• Focus on technique over pace — slow down to get it right.
• Mix freestyle with backstroke or breaststroke as needed to rest.
• Session length: 800–1200m, 2–3 times per week.

• Goal: swim your race distance continuously at a comfortable pace.
• Add structured sets: 10 × 100m with 20–30 seconds rest between.
• Introduce pull buoy sets to focus on upper body pull without kicking.
• Session length: 1500–2500m, 2–3 times per week.

Pro tip: Rest intervals exist for a reason — use them fully. Thirty seconds between sets isn't cheating; it's how you hold technique at speed without grooving bad habits.

By this phase the swim should feel familiar, not scary. Trust the work you've put in. The swim is the shortest leg of the day, and you're more ready than you think.

• Swim at race pace for portions of your session.
• Practice sighting drills in the pool (head lift every 3rd stroke).
• Add bilateral breathing sets — breathing every 3 strokes consistently.
• Include at least 2–3 open water swims before race day.

• Sighting keeps you on course — lift your eyes above the waterline just before your breath rotation.
• "Crocodile eye" technique: barely lift your head, just enough to see a buoy or landmark.
• Sight every 6–8 strokes once comfortable; over-sighting wastes energy and slows you.
• In a race, sight off fixed landmarks (trees, buildings), not buoys that blend into water.
• Practice: in the pool, sight every 3rd stroke toward the far end lane line.

Pro tip: Before the race, stand at the water entry and identify a tall landmark directly behind the first buoy. From the water, you'll aim at that — buoys blend in, buildings don't.

Your first open water start will feel like a washing machine. Every triathlete on that shore has felt the exact same thing. Start wide, let the field settle, find your stroke. You'll be fine.

• Mass starts are chaotic — expect contact, kicks, and people swimming over you.
• Seed yourself honestly in your wave: faster swimmers at the front, slower to the back or sides.
• Beach or dock starts: run in and dolphin-dive until waist deep, then transition to swimming.
• In-water starts: tread water and give yourself space before the gun.
• First 200m will feel panicky — slow down, breathe, settle into your rhythm.

• Unlike cycling, drafting is legal in most triathlon swims.
• Position: directly behind another swimmer (draft off their feet) or at their hip.
• A good draft can save 15–30 seconds on a 750m swim — significant for beginners.
• Find a swimmer slightly faster than you; if you lose them, don't sprint to catch up.
• In your first race, focus on your own rhythm — don't chase drafts you can't hold.

Pro tip: For your first race, skip drafting strategy entirely and just swim your own race. Once you're comfortable in open water, drafting is free speed worth learning.

Open water anxiety is real and extremely common. The athletes around you have all felt it. Roll onto your back, look at the sky, breathe. It passes every time, and it gets easier with each race.

• Open water anxiety is extremely common — you're not alone and it gets better.
• If overwhelmed at the start: roll onto your back, breathe slowly, let the pack go.
• You can breaststroke the entire swim if needed. Finishing matters more than pace.
• Visualization: mentally swim the course the night before, finishing calmly.
• Regular open water practice before race day is the best anti-anxiety prescription.

• Courses are buoy-marked; you'll turn at colored buoys (usually orange or yellow).
• Study the course map before race day — know which way you turn at each buoy.
• You can swim around a buoy on either side (check race rules) — inside is shorter.
• If you veer off course, don't panic-sprint back; sight, adjust, and continue.
• Bright yellow/orange swim caps provided at registration make the pack visible.

Pro tip: Walk to the water\'s edge during transition setup and mentally note what the first buoy looks like from water level. It looks very different than it does from shore.

Dizzy legs after the swim are completely normal. Your body has been horizontal for 15 to 30 minutes. Take a half-second to find your feet, then run. It passes within 20 steps and you'll forget all about it.

• When approaching shore, switch to breaststroke to sight for the exit point.
• Once shallow enough to stand, stand — running through waist-deep water is faster than swimming.
• Expect dizzy legs standing up after a horizontal swim; take a second if needed.
• Move efficiently to T1 — remove goggles and cap while running if possible.
• Wetsuit: start unzipping and pulling off the shoulders before you reach your rack.

For most PNW beginners, a wetsuit is less about speed and more about staying calm in cold water. Feeling supported in the water changes the mental game entirely.

• Buoyancy: a wetsuit lifts your hips and legs, dramatically improving body position.
• Warmth: PNW lakes and Puget Sound often sit below 68°F through July.
• Speed: most swimmers go 30–90 seconds faster per 1500m with a wetsuit.
• Confidence: the buoyancy effect alone reduces anxiety for most beginners.

• Wetsuits are typically mandatory below 60°F (15.5°C).
• Above 78°F (25.6°C): wetsuits are prohibited in USAT-sanctioned events.
• Between 60–78°F: wetsuit optional in most races (you choose).
• Check each race's specific rules — they vary by organization.

Pro tip: Call the race director the week before if you\'re unsure. Water temps can shift significantly from early-season forecasts, especially on PNW lakes.

Try it on before you buy. A wetsuit that cuts into your neck or binds your shoulders will ruin your race regardless of how well-reviewed it is.

• Full-sleeve wetsuits offer more buoyancy and warmth than sleeveless.
• Tri-specific wetsuits are cut for swimming range of motion — not surf suits.
• Thickness: 3–5mm in the torso area, thinner at the shoulders for mobility.
• Renting before buying makes sense if you're unsure you'll love the sport.

• Use plastic bags on your feet to slide legs in without snagging.
• Pull up slowly from ankles to hips — don't rush the legs or you'll tear it.
• Position the crotch correctly before pulling up the torso.
• Smooth out folds at knees and ankles — bunched neoprene restricts movement.
• Practice donning and doffing before race day; a difficult wetsuit removal costs minutes.

Pro tip: Apply Body Glide to your neck and wrists before putting the suit on. This alone prevents the wetsuit rash that turns T1 into an irritating memory.

Every second wrestling with your wetsuit in T1 is a second on the clock. Ten minutes of practice at home is worth more than any gear upgrade. It feels awkward at first, but most athletes have this sorted well before race day.

• Unzip and pull shoulders off the suit as you run toward T1.
• Slide arms out and push suit down to your waist while running.
• At your rack: sit (or lean against bike), peel suit from hips down and step out.
• Leave suit inside-out — easier to find in transition clutter.
• Practice this at home until it takes under 90 seconds.

• Cold water shock is real — the gasp reflex at first entry can cause panic.
• Gradual cold-water acclimatization: get in slowly, splash your face first.
• Thermal swim caps and neoprene gloves/socks extend your training comfort.
• Never swim cold open water alone — pair up or join a club group session.
• The PNW tri clubs run open water swims through summer; join early.

Pro tip: Getting in cold water 2–3 times before race day dramatically reduces the shock response on race morning. The first time is always the hardest.