‍Triathlon Swim Training is often one of the most daunting aspects of a triathlon for many athletes, especially if you're training for your first triathlon. Becoming confident in the water is more than just swimming laps; it requires a strategic approach that incorporates both pool and open-water training to prepare you for race day.

I wrote Triathlon Swimming Foundations, which has helped tens of thousands of beginner triathletes learn to swim efficiently and confidently. Seriously, just read the reviews, and you'll see how much you can improve your swim...even if it feels like all hope is lost.

A proper plan for swim training is vital to a successful triathlon experience—it sets the tone for the entire race, and mastering the swim leg can save you both time and energy for the bike and run. In this comprehensive guide, I'll walk you through everything you need to know about Triathlon Training in the Swim. It will help you get comfortable in the water, and you'll be ready for race day.

What you'll learn in this article:

• What Triathlon Swim Training is and why it's important
• Key differences between pool and open-water swimming
• Common swim drills for improving technique and performance
• Creating a swim training plan for different experience levels
• Essential swim workouts for triathletes
• Improving swim technique and efficiency
• Incorporating swim training into a comprehensive triathlon plan
• Race day preparation and strategies
• Frequently Asked Questions about triathlon swim training.

Understanding Triathlon Swim Training

What is Triathlon Swim Training?

Triathlon Swim Training is the specific preparation that helps triathletes enhance their performance in the swim portion of a triathlon. It involves more than just swimming laps in the pool—it integrates drills, open-water swimming, and race-specific strategies.

Swim training should focus on building an efficient stroke that will work for various distances, such as Sprint, Olympic, Half Ironman, and Full Ironman events.

Whether you're preparing for a shorter sprint triathlon or the grueling Ironman, your swim training must align with your race goals and current fitness level. For everyone but people who swam as kids, this means starting with the three Foundational Triathlon Swim Skills.

3 Foundational Triathlon Swim Skills

When it comes to triathlon swimming, there's a lot of focus on speed and endurance, but mastering a few foundational skills will ultimately make you more efficient and help you conserve energy throughout the race. Without these basics, even the strongest swimmers can struggle and burn out. Here are the three most critical skills to learn:

1. Learn to Breathe in the Water

Proper breathing is the cornerstone of efficient swimming. In a triathlon, breathing needs to be as natural in the water as it is on land, which can require a full mental reset. This isn't easy, as it involves overcoming our instinct to hold our breath in water. Once breathing becomes effortless, you'll have a more relaxed stroke and a steady rhythm, which translates to energy saved over longer distances.

2. Learn to Float

‍Buoyancy is another essential skill for triathlon swimming. If you don't know how to float effectively, you're likely wasting energy just trying to keep your body aligned, and learning to float means staying relaxed in the water, pressing your chest down slightly to bring your legs up, and maintaining a controlled posture without stiffness. This balance between relaxation and control can be developed through various kick drills. Once mastered, floating will help you maintain an efficient position, setting the stage for a smooth stroke.

3. Learn to Swim Straight

‍In open water, swimming straight is crucial; any deviation adds extra meters, costing time and energy. Developing a tight bodyline and practicing straight arm strokes are both critical for swimming in a straight line. Sighting, or periodically lifting your head to spot landmarks or buoys, is another essential technique for staying on course. Regular practice in open water, combined with drills to strengthen body alignment, will enable you to maintain direction and reach the finish line without zigzagging across the course.

Mastering these three foundational skills—breathing, floating, and swimming straight—creates a powerful base for efficient triathlon swimming. Without them, even the fittest swimmers will waste energy, reducing overall performance. Start building these skills, and you'll develop a confident, efficient stroke that holds up over the long haul.

Why is Swim Training Important for Triathletes?

Some say that swim training isn't that important in triathlon because it's the shortest portion of the race, but it plays a critical role in setting up your performance for the remainder of the race. If you start with a terrible experience in the swim, your mental and physical energy will be used up and not available for the rest of the race.

Effective swim training ensures that you can complete this segment efficiently, conserving energy for the bike and running legs. In addition to performance, swim training is essential for safety, especially when dealing with open water environments that can include unpredictable conditions like waves, currents, and cold temperatures. Proper technique and confidence in the water can make a significant difference in your overall race success.

Key Differences Between Pool and Open Water Swim

Swimming in a pool and navigating swimming in open water are two very different experiences. If triathletes want to improve their swim, they need to understand the differences between pool swimming and open-water swimming and focus on developing a more open-water style swim technique. Here are some of the main distinctions:

No Walls for Turns

In pool swimming, swimmers rely on walls for turns and brief moments of rest. Open water swimming in a triathlon, however, is continuous, with no walls to break the rhythm or provide a quick pause. This means triathletes need to pace themselves carefully and perform swim sets going up and down in intensity continuously to teach the body to keep going and recover while still swimming.

1. Choppy Conditions
2. Pools are usually calm, while open water can be unpredictable. Triathletes must contend with waves, currents, and varying water temperatures, which can make it challenging to maintain a smooth, steady stroke. Open water requires a higher arm turnover to "punch" through waves and the ability to breathe on both sides to turn your head away from waves.
3. Sighting for Navigation
4. In open water, there are no lane lines to guide swimmers in a straight line. Triathletes must periodically lift their heads to "sight" buoys or landmarks on shore to ensure they're swimming the most direct path. This sighting skill is essential, as veering off course adds both distance and time to the swim. Swim workouts should include sighting, even in the pool.
5. Physical Contact with Other Swimmers
6. Pool swimmers generally have their lanes, but open water triathlons often involve swimming close to others. This proximity can lead to accidental contact, such as arms or legs brushing against others. Triathletes must be comfortable with this and learn techniques to stay calm and focused amidst the crowd. "Rubbin is racin'!" Perform some workouts where you and your friends brush up against each other.

Understanding and practicing these differences is essential for any pool swimmer looking to transition to open-water triathlons. Each one poses its challenges, but with the right preparation, these obstacles can be overcome, giving triathletes the confidence they need on race day.

Best Swim Drills for Triathlon

Here are some essential swim drills for triathletes based on the foundational principles outlined in the Triathlon Swimming Foundations book:

• Blow Bubbles Drill: Helps build comfort with exhaling underwater, a crucial part of breathing in open water. In this drill, hold onto the side of the pool, submerge your face, and exhale continuously. This helps you establish a relaxed breathing rhythm that's essential in maintaining calm and focus in triathlon swims.
• Sink Downs: Enhances buoyancy control and teaches you to relax while submerging. Take a deep breath, then exhale slowly as you let yourself sink. Repeat until you're able to submerge without panicking. This drill helps condition your brain to stay calm in the water, which is vital for race day.
• Blow Bubbles Facedown: Further refines breath control by practicing exhalation while floating facedown. Push off from the wall and exhale smoothly as you float for a set distance. This drill reinforces a consistent exhale, which is essential to prevent panic and keep breathing steady.
• Corkscrew Drill: Builds rotational control and body awareness. Alternate between kicking on your back and then your front, using a snorkel to keep breathing steady. This drill strengthens your core and improves balance, both critical for maintaining a streamlined position in open water.
• Side Kick with Fins and Snorkel: Teaches proper body alignment and reduces drag. Extend one arm forward and keep your body at a slight angle while kicking. The snorkel and fins help you focus on body position and head alignment without worrying about breathing, so you can fine-tune your kick.
• Fist Drill: Improves your feel for the water by forcing you to rely on your forearms rather than your hands for propulsion. Swim freestyle with fists instead of open hands, which strengthens your pull technique and increases arm engagement.
• Sighting Drill: Prepares you for open water by integrating sighting into your stroke. Swim normally and periodically lift your head just enough to sight a point ahead (like you would a buoy). This drill is critical for staying on course in open water without disrupting your stroke.
• Catch-Up Drill: Refines coordination and stroke extension. Swim freestyle but keep one arm extended forward until the other arm completes a stroke and "catches up." This drill encourages a full-stroke extension, which helps improve both your reach and efficiency in the water.

Developing Your Triathlon Swim Training Plan

Creating a Swim Training Plan for Beginners

Creating a beginner swim training plan for triathletes focuses on building consistency, endurance, and foundational skills. Here's how to structure it effectively:

• Establish a Routine: Aim for 2-3 swims per week to practice core skills like breathing, floating, and body alignment. Begin each session with basic drills to reinforce these fundamentals.
• Progress Endurance Gradually: Add one endurance swim per week as you build stamina. Start with 20-35 minutes for sprint-distance goals or 40-50 minutes for Olympic distance, ensuring each swim is purposeful and focused on good form.
• Incorporate Open-Water Skills: Practice sighting and turns during pool workouts to mimic race-day scenarios. When possible, swim in open water to build confidence and adapt to race conditions.
• Stay Technique-Focused: Prioritize technique over laps, as efficiency saves energy for the bike and run stages. This approach builds confidence and prepares you well for race day.

Intermediate Swim Training Strategies

Intermediate swim training strategies help triathletes build strength, speed, and open-water skills. Key strategies include:

• Balanced Weekly Workouts: Swim 3-4 times per week, including one endurance session, one interval-based speed session, and one technique-focused workout. Short intervals (e.g., 100m or 200m repeats) build speed and stamina while refining form.
• Use Swim Tools for Targeted Gains: Incorporate tools like a pull buoy for upper body strength, fins for kick balance and core strength, and drills (e.g., "fist swimming" and "catch-up") to enhance feel for the water and stroke efficiency.
• Practice Bilateral Breathing: Increase flexibility and comfort in open water by mastering breathing on both sides, which aids in sighting and maintaining a streamlined stroke.
• Simulate Open-Water Scenarios: Add sighting, drafting, and sprint finishes to pool sessions to prepare for race conditions. Occasional open-water swims are ideal for practicing navigation and adapting to currents.

By structuring workouts to develop speed, endurance, and open-water readiness, intermediate triathletes build confidence and efficiency for race day.

Advanced Swim Workouts to Boost Endurance and Speed

Advanced triathletes need to focus on elite swim speed so that they can stay in swim packs. For most triathletes, elite swim speed isn't necessary or recommended because your time is better spent improving your bike and your run.

As a guideline, once you reach these milestones, you don't need to work much more on your swim:

1. Sprint triathlons: 17 minutes
2. Olympic triathlons: 35 minutes
3. Half Ironman 70.3 triathlons: 40 minutes
4. Ironman triathlons: 75 minutes

Swim Training Workouts for Different Triathlon Distances

Sprint Triathlon Swim Training Workout

For a Sprint Triathlon, the swim leg is typically around 750 meters. Your training should include a mix of technique work and building endurance for the race distance. Here is an example of a workout if you're training for a sprint triathlon with our MOTTIV training plans:

• PLC*

Olympic Triathlon Swim Training Plan

The Half Ironman requires a 1.9 km (1.2-mile) swim. Here is an example of a workout if you're training for a half Ironman triathlon with our MOTTIV training plans:

• PLC*

Half Ironman Swim Training Plan

The Half Ironman requires a 1.9 km (1.2-mile) swim. Here is an example of a workout if you're training for a half Ironman triathlon with our MOTTIV training plans:

• PLC*

Full Ironman Swim Training Plan

For a Full Ironman, the swim distance is 3.8 km (2.4 miles). Here is an example of a workout if you're training for a half Ironman triathlon with our MOTTIV training plans:

• PLC*

Beginner Triathlon Swim Workouts

Swim Drills to Learn to Breathe

Here's a swim workout to help beginner triathletes master breathing in the water:

• Warm-Up (5 Minutes)
• Start with a simple warm-up that includes basic breathing drills to relax your body and ease into the water environment.
• Blow Bubbles Drill (5 Minutes)
• Objective: Build comfort by exhaling underwater.
  • Stand in the shallow end, hold the wall, and place your face in the water.
  • Exhale slowly through your nose or mouth, creating a steady stream of bubbles.
  • Focus on maintaining a calm, consistent breath to keep CO₂ from building up.
• Sink Downs Drill (5 Minutes)
• Objective: Develop calmness and relaxation underwater.
  • Face the wall in the deep end and release the wall as you exhale.
  • Let yourself sink, continuing to blow bubbles until your lungs are empty.
  • Repeat, gradually sinking farther to feel more comfortable under the surface.
• Blow Bubbles Lying Facedown Drill (5 Minutes)
• Objective: Progress to floating while maintaining breathing control.
  • Face the wall, place your hands on it, and kick gently with your feet floating behind you.
  • Continue blowing bubbles steadily, focusing on a narrow, light kick to preserve energy.
• Blow Bubbles and Turn to Breathe Drill (5 Minutes)
• Objective: Practice the head-turn motion without lifting.
  • Start the same as the facedown drill, but practice turning your head (without lifting) to take a small sip of air.
  • Focus on taking a tiny breath to avoid gulping and creating a tight feeling in your chest.

These drills encourage a relaxed, rhythmic breathing pattern essential for confident, efficient swimming in triathlons.

Swim Drills to Learn to Float

Here's a structured workout based on the "Float Like a Log" technique progression from Triathlon Swimming Foundations, aimed at helping swimmers master body alignment and floating efficiently:

• Warm-Up (5 Minutes)
• Begin with 100-200 meters of relaxed swimming to settle into the water, focusing on steady breathing and a calm, relaxed body position.
• Kick with Board, Snorkel, and Fins (5 Minutes)
• Objective: Establish head and body alignment while practicing gentle, narrow kicks.
  • Hold the kickboard by the lower corners and look straight down at the pool bottom.
  • Engage your core, keeping your head, back, and heels aligned with the water surface.
  • Kick lightly, just enough to keep heels breaking the surface without lifting your head.
• Kick with Snorkel and Fins (5 Minutes)
• Objective: Progress alignment without the support of the kickboard.
  • Extend your arms forward, shoulder-width apart, and engage your core to stabilize.
  • Kick lightly within a narrow channel directly behind your body, keeping the back of your head, butt, and heels aligned with the surface.
• Kick with Board and Snorkel (5 Minutes)
• Objective: Focus on maintaining the correct head position while engaging a light kick.
  • Hold the kickboard with arms extended and face in the water, using the snorkel for breathing.
  • Keep your head, back, and heels at the water's surface, maintaining a relaxed but engaged body position.
• Kick with Snorkel Only (5 Minutes)
• Objective: Refine balance and alignment without a kickboard or fins.
  • Extend arms forward with a slight core engagement and kick lightly.
  • Keep heels just breaking the water's surface and maintain a streamlined, relaxed position.

This progression allows swimmers to develop the floating "log" body position essential for minimizing drag and conserving energy during triathlon swims.

Swim Drills to Learn to Swim Straight

Here's an example workout to help triathletes learn to swim straight, based on the "Swim Straight Like an Arrow" drills from Triathlon Swimming Foundations:

• Warm-Up (5 Minutes)
• Start with 100-200 meters of easy swimming to get comfortable, focusing on staying relaxed and aligned.
• Hand Channel Swimming with Snorkel and Fins (5 Minutes)
• Objective: Practice keeping hands within the correct channel for a straight stroke.
  • With a snorkel and fins, extend one hand forward, fingertips below the wrist, wrist below the elbow.
  • Focus on keeping the extended arm stable in front of the shoulder and turn your body slightly (45 degrees).
  • Maintain a steady kick to keep your head, hips, and heels at the water's surface.
• Hand Channel Swimming with Fins Only (5 Minutes)
• Objective: Add breathing without disrupting body alignment.
  • Remove the snorkel and keep using fins; focus on turning your head to breathe, not lifting it.
  • Keep one goggle submerged as you breathe, ensuring your body line remains straight with each stroke.
• Hand Channel Swimming with Snorkel Only (5 Minutes)
• Objective: Strengthen core stability and reduce dependency on fins.
  • Use only a snorkel, focusing on maintaining a streamlined body position and keeping strokes within the shoulder-width hand channel.
• Three-Strokes-Breathe-Three-Strokes with Snorkel and Fins (5 Minutes)
• Objective: Integrate smooth breathing with consistent stroke alignment.
  • Kick on your side for three breaths, then take three strokes and repeat. Maintain alignment and a smooth, rhythmic stroke pattern.

These drills help develop a straight body line and effective hand positioning, ensuring a streamlined swim that prevents side-to-side drag, saving energy for the bike and run segments​.

Open Water Swim Workouts

In another blog post, we'll cover the swimming tips every triathlete needs for open-water swimming success. Training in a pool can help you get used to open water racing. Here's a preview:

• Learn to Sight: Practice sighting in your pool workouts by lifting your head periodically to spot a point in the distance. Bonus tip: when in open water, sight something on shore instead of nearby buoys for more stability.
• Breathe on Both Sides: Bilateral breathing improves flexibility and helps you adjust to waves or light changes without breaking your rhythm.
• Build Comfort with Contact: In open-water races, physical contact with other swimmers is common. Getting used to a bit of bumping in practice will help you stay calm in race conditions.
• Train for Intensity Changes: Incorporate interval sets that go up and down in intensity. This will build your ability to recover while still swimming, making it easier to adjust to sudden surges in pace.

For best results, try to swim 6-10 times in open water before race day. These sessions will be invaluable for building confidence and handling race-day conditions like a pro. Stay tuned for the full guide!

Race Day Preparation and Strategies

Preparation for race day starts well before the swim starts and includes both physical and mental readiness. Here's what to keep in mind:

• Warm-Up in Water: Whenever possible, get in the water for a warm-up before the race. This reduces the initial heart rate spike that can lead to panic and helps you adjust to water temperature. If you don't have water access, perform light exercises like arm swings or resistance band pull exercises to warm up.
• Pacing: Start at a comfortable pace, staying relaxed to conserve energy for the bike and run. Avoid the temptation to sprint out of the gate with faster swimmers; instead, focus on your breathing rhythm and technique.
• Positioning: Position yourself strategically based on comfort level. Less experienced swimmers should stay to the sides or toward the back to avoid the crowd, while stronger swimmers can start in the center for optimal drafting opportunities.

Triathlon Nutrition During The Swim

You won't be able to consume nutrition while you're swimming in a triathlon. So plan your nutrition strategy so that you consume a serving of carbs 15-25 minutes before the start of the race, then your next nutrition consumption should happen 10 minutes into the bike.

Mental Strategies for Success

Developing mental resilience is crucial to handling the unique challenges of triathlon swimming:

• Visualize Success: In the weeks leading up to race day, visualize yourself swimming calmly and confidently. Imagine handling challenges like crowded waters, choppy conditions, or low visibility with ease.
• Practice Breath Control: Anxiety can cause quick, shallow breathing. Practice slowing down your breath, especially during tough training sessions, to stay calm under pressure.
• Embrace Positive Self-Talk: Replace negative thoughts like "I'm a poor swimmer" with constructive affirmations like "I am improving with every stroke." Mental positivity can make a big difference on race day.

Equipment and Gear for Triathlon Swight gear can enhance performance and comfort in triathlon swimming:

• Wetsuit or Swimskin: A wetsuit provides buoyancy and warmth, making it a must for colder water races. A swimskin, while not buoyant, helps streamline the body for warm-water swims where wetsuits are not permitted.
• Snorkel, Fins, and Pull Buoy: These training tools improve technique and build strength. Use a snorkel for focusing on form without worrying about breathing, fins for working on kick efficiency, and a pull buoy for upper body strength.
• Mirrored Goggles: Essential for open water, mirrored goggles reduce glare, allowing better visibility on sunny race days. They're also versatile enough for both pool and open-water training.

These strategies and gear suggestions provide a solid for success, helping you feel confident and prepared on race day.

Conclusion

Swim training is an essential component of triathlon preparation. Whether you're a beginner just learning the ropes or an advanced triathlete aiming to fine-tune your swim, creating a well-rounded swim training plan will set you up for success.

Remember, consistency is key, and with the right balance of technique, endurance, and mental preparation, you'll find yourself not just surviving the swim leg but excelling at it. One of the best things you can do for yourself is get a good triathlon training plan to help guide you toward your goal.

Check out our MOTTIV training plans, they're free, and you'll be training with purpose every day en route to your goals.