Are you interested in completing a triathlon but feeling intimidated by the swimming portion? You've come to the right place. Swimming might feel like the most challenging part of a triathlon, especially for beginners. Many of us haven't been in a pool since we were kids, and it can be tough to pick it back up as an adult. But we want to assure you that with the right approach, swimming can quickly become your favorite discipline. We’ve been there, and we know what it takes to transform even the most reluctant swimmers into confident triathletes.

This guide breaks down everything you need to know about triathlon swim training, from the gear you'll need and the time commitment you can expect for different triathlon goals. We'll cover essential workouts and open-water strategies to take to your first race.

Whether you’re preparing for your first triathlon or aiming for an Ironman, success is within your reach. Let’s do this!

What You'll Learn in This Article

Here’s what we’ll cover to help you get started in the first discipline of triathlon.

• A comprehensive overview of triathlon swim training basics.
• The gear you’ll need for effective swim training.
• The weekly time commitment required for swim workouts.
• Various types of swimming workouts tailored for triathletes.
• Techniques to improve your swim form and efficiency.
• How to transition to open water swimming and overcome common challenges.
• Advanced strategies for Ironman swim training.

The Basics of Triathlon Swim Training

Swimming for triathlon is unique. Unlike pool racing, triathlon swimming is about being efficient, comfortable, and confident over longer distances. You won't see any 50 or 100-meter races in a triathlon! The goal is to conserve energy so you can excel on the bike and run that follow.

To start, focus on three key elements:

1. Gear: Basic equipment for triathlon swim training includes:
   • A basic training swimsuit for pool swimming.
   • A well-fitting wetsuit for open water swims.
   • Goggles that fit comfortably without leaking (use an untinted pair for pool swimming, and select your level of tint for race day depending on the light conditions).
   • A swim cap (silicone or latex) for streamlined swimming.
   • Training tools: A pull buoy, kickboard, snorkel, fins, and paddles can be helpful for developing strength and completing drills.
2. Technique: Mastering the freestyle stroke (front crawl) with proper breathing and body position is essential for triathlon success. You can use other strokes, such as butterfly, backstroke, and breaststroke, to warm up and cool down or to practice certain techniques beneficial to front crawl.
3. Consistency: **Aim to swim 2-3 times a week to develop endurance, comfort, and a feel for the water.

Why Swim Form is Essential for Beginners

Poor swim form can make swimming feel exhausting, even for strong athletes. Focusing on swim technique early in your training will help you move efficiently through the water, conserve energy, and avoid injury.

Here are tips to improve your stroke:

• Keep your body long and streamlined: Think of yourself as a log floating on the surface.
• Maintain good breathing mechanics: Exhale underwater and inhale with a subtle head turn.
• Kick lightly to reduce drag and keep your legs up near the surface.
• Under the water, focus on pulling with high elbows and a strong forearm used as a paddle to generate forward propulsion.

The takeaway: Good form makes swimming easier and faster, allowing you to develop your endurance without burning out.

Beginner Triathlon Swim Workouts

If you’re a beginner triathlete, it's best to start with simple workouts to build fitness, confidence, and endurance. Focus on short intervals with adequate rest to help you improve gradually.

Here’s an example of a beginner triathlon swim workout:

• Warm-Up (5 min): 100m easy freestyle.
• Main Set (20 min):
  • 4x50m freestyle, rest 30 seconds between intervals.
  • 4x25m freestyle with focus on breathing, rest 20 seconds.
• Cool Down (5 min): 100m relaxed freestyle or backstroke.

Aim for sessions of 30 minutes as a starting point and gradually build up your distance.

Learning to swim as an adult can be one of the biggest challenges for aspiring triathletes. Our book, Triathlon Swimming Foundations, is a great place to start if you want proven instructions on how to become more comfortable in the water. We’ve helped more than 30,000 adults learn to swim! If you want to see what people think of the book, go take a look at our Amazon reviews.

Crafting an Effective Swimming Workout Routine

Integrating swim training into your weekly triathlon training is essential for consistency and improvement. It can be helpful to join a triathlon swim club so that you can get hands-on feedback on your form and advice on what types of workouts to perform. It's also a lot more fun than swimming alone! Below, you'll find some of our best tips for what to focus on.

Essential Swim Training Drills for Triathletes

Incorporating drills into your workouts will help you improve your stroke efficiency and body position. Here are five drills every triathlete should practice:

1. Blowing Bubbles: Helps you relax and maintain proper breathing.
2. Kick with a Board: Focuses on improving your body position and leg strength.
3. Catch-Up Drill: Improves arm timing and extension in your freestyle.
4. Side Kicking Drill: Enhances balance and rotation.
5. Fingertip Drag: Promotes a high-elbow recovery and smooth stroke mechanics.

How to Schedule Your Swim Workouts Per Week

Balancing swim training with cycling and running is crucial for triathletes. Here’s a simple weekly schedule:

• 2 swims per week: Minimum for maintaining basic swim fitness.
• 3 swims per week: Ideal for **beginner swimmers to build endurance.
• 4 swims per week: Great for significant performance improvements.

Sample Weekly Swim Plan:

1. Monday: Technique and drills (30 min).
2. Wednesday: Short intervals with rest (35-40 min).
3. Friday: Long swim session to build endurance (45-60 min).

If you want a more accurate estimate of how long it will take to train in each discipline depending on the triathlon distance you're aiming for, check out our handy calculator below.

‍

Perfecting Your Pace for a Sprint Triathlon

Finding the right pace for a sprint triathlon swim and practicing swimming at that pace in training is key to avoiding going out too fast in your race. Remember to focus on controlled breathing and a steady, sustainable effort.

Pace Strategies:

• Practice swimming intervals at your target race pace.
• Use breathing every two strokes to maximize oxygen intake.
• Avoid starting too fast—start relaxed and build into your pace.

Building Endurance: Techniques for Longer Sessions

If you’re working toward longer triathlon distances, endurance is critical. Gradually increase your longest swim by 5-10% each week.

Techniques to Build Endurance:

• Incorporate long, steady swims (e.g., 1000-1500m).
• Use **a pull buoy to focus on arm strength without tiring your legs.
• Include tempo swims (moderate effort) to simulate race conditions.

Open Water Swimming: An Introduction

Most triathlon swims take place in the open water: rivers, reservoirs, lakes, and oceans. Open water swimming is a major shift from the pool. The lack of lane lines and visibility can feel disorienting, but with practice, you’ll feel right at home.

Tips for Transitioning from Pool to Open Water:

• Practice sighting: In your pool workouts, begin to practice lifting your head slightly every 4-6 strokes to stay on course.
• Swim in your wetsuit to get used to buoyancy, even in the pool.
• Train with friends or join a triathlon group to mimic race-day conditions.

Tips for Overcoming Anxiety in the Open Water

Feeling nervous about swimming in a lake or ocean is common but will get so much easier with practice. Here’s are a few of our favorite tips on staying calm:

• Practice deep breathing before the start.
• If panic sets in, focus on floating and staying relaxed.
• Gradually build up your confidence by swimming in calm, shallow water first.

Swim Strategies for Beginners

On race day, there are lots of things you can do to make your experience more enjoyable:

• Start at the edge of the pack to avoid the chaos of the middle.
• Draft behind another swimmer to save energy.
• Focus on steady breathing and maintaining a smooth stroke.

Advanced Swim Tips for Aspiring Ironman Triathletes

Half and full-distance triathlons are a different game entirely than the shorter races like sprint and Olympic-distance triathlons. You'll need to train a lot more to be able to complete the race distance, and it's more important to be an efficient swimmer.

Training for an Ironman swim (2.4 miles) also requires more focus on endurance and pacing compared to a sprint triathlon.

Advanced Drills for Increased Speed and Endurance

To improve your swimming for long-distance events, include these drills:

• Paddle Swimming: Builds strength and power.
• Tempo Trainer Workouts: Develop consistent pacing.
• Long Continuous Swims: Builds mental and physical stamina.

Adapting Your Training Plan for Long-Distance Events

Aspiring Ironman athletes will need to Increase swim volume gradually and include race-pace simulation swims to prepare for the distance and conditions.

FAQ: Common Questions About Triathlon Swim Training

Q: How often should I swim to prepare for a triathlon?

A: Beginner swimmers should swim 2-3 times a week for steady progress. Aspiring Ironman athletes should aim for 3-4 swims per week.

Q: What are the best beginner triathlon swim workouts?

A: The best beginner workouts include:

• Short intervals (e.g., 4x50m).
• Technique drills (e.g., kickboard

Q: How can I train for a triathlon as a beginner?

A: To train for a triathlon as a beginner, it's essential to follow a structured triathlon training plan that includes swimming, cycling, and running workouts. Start with shorter distances and gradually increase your training volume over time to build endurance. Our app includes personalized training plans written by coaches who know exactly what it takes for amateur triathletes to reach their endurance race goals.

Q: What is the best way to improve my stroke for swimming?

A: To improve your stroke, consider working with a coach who can analyze your form and provide personalized feedback. Incorporate drills into your swim workouts that focus on specific aspects of your stroke, such as your wrist position and overall technique.

Q: How often should I swim to prepare for a triathlon?

A: Aim to swim three to four times per week. Consistently including swim workouts in your training schedule will help you build endurance and improve your performance in the water.

Q: What should I focus on during my swim workouts?

A: During swim workouts, focus on your stroke technique, breathing patterns, and endurance. Incorporate intervals that simulate race distances, such as 400m or 800m sets, to help you get comfortable with the triathlon race distance.

Q: How can I make my swim workouts more effective?

A: To make your swim workouts more effective, include a variety of drills that target different muscle groups and improve your overall speed. Consider adding intervals and longer sets to help you build stamina and work towards your fastest race pace.

Q: What is a typical training schedule for swimming in a triathlon?

A: A typical training schedule for swimming in a triathlon may include swim workouts lasting 30 to 60 minutes each, with a focus on both technique and endurance. Gradually increase the length of your swims as you get closer to your race.

Q: How can I get more comfortable in the open water?

A: To help you get used to open water swimming, try to practice in open water at least once a week. Focus on acclimating to conditions such as waves and currents, and practice sighting to maintain your direction during the swim.

Q: How long should my swim workouts be as I prepare for a triathlon?

A: As you prepare for a triathlon, your swim workouts should gradually increase in length. Start with shorter swims of 20 minutes and work up to an hour or more, focusing on endurance and technique as you progress.

Conclusion

We know that swim training can be daunting, especially if you haven't done it for awhile. But with commitment, consistency, and hard work, you can become a confident swimmer in just a few short weeks. By following a beginner swim training plan tailored for triathlon, we know you'll be able to crush your race goals, no matter what distance triathlon you've set your sights on.

If you’re ready to get started, download the MOTTIV training app for a free, personalized training plan that does all of the planning for you. We want to make sure you’re properly trained and confident to tackle your first race.

All of the information and so much more can be found in our book Triathlon Swimming Foundations. This is a great place to start if you want proven instructions on how to become more comfortable in the water. We’ve helped thousands of adults learn to swim, read some of their testimonials below.