Beginner Triathlon Swimming;

I found the following question on Quora today:

What tips/advice can you give to a triathlon newbie who is good at running and cycling but is let down by their poor swimming technique?

Swimming is the most technical of the three parts of a triathlon; the sport has a steep learning curve, and swimming quickly requires the efficient integration of multiple smaller skills, all while restricting your breathing. This is no easy task, and most people are taught swimming as a life skill, not as a competitive sport. For the beginner triathlete, the swim is daunting and difficult, and often times the athlete will spend too much energy on the first leg of the race, detracting from performance throughout the remaining race.

In order to improve your swimming, you’ll need to spend time in the pool. Use past training as a baseline, and add some in your future training. Spending time in the pool, specifically doing the following drills, can really help the burgeoning triathlete swim faster and feel better coming out of the water.

Skills and Drills:

• Sculling; swimming requires the ability to “hold” water. The more effective you are at shaping your hand and arm in the water, the more water you’ll move and the faster you’ll go. There are many varieties of sculling drills, however, my favorite is facing forward with the hands out in front. https://bit.ly/2MXS5Qd
• Fingertip drag; this is a fantastic drill which you can work into workouts. The drill will help you get your elbow high out of the water, facilitating a longer stroke, longer glide, and proper body rotation. Simply swim freestyle, and drag your fingertips along the surface of the water as far out in front you as possible. You may feel like your body is turning more than usual, that’s a good thing.
• Kicking drills; Grab a kickboard and struggle through as many laps as you can. Kicking helps you get your body horizontal in the water. I have this third because although kicking matters a ton for most swimmers, triathletes wear wetsuits which assist greatly with body position.
• Breathing; finally, get used to swimming in the pool with one more stroke per breath than you intend to race with. Triathlon is an open water swim, at a faster pace, and with many people around you. It’s hectic and overwhelming. Being able to lose a breath and not worry about it is vital. I like to work through a lap (25 meters) of 4 strokes per breath (I race with 3), and then practice sighting on my return lap.

Swimming is a greatly rewarding activity, and if you live in cold climates, a great way to break up the monotony of the offseason. Spend time in the pool and try to feel your way to a faster stroke. Make small changes, have someone watch you and provide feedback, and keep at it. If you follow the above drills, you’ll be well on your way to a PR in the first leg of your next tri! Good luck!