When it comes to triathlon swimming technique, choosing the right swim stroke is crucial for success. For most triathletes, the freestyle stroke (or front crawl) is the best option due to its efficiency, speed, and adaptability to open water swimming. However, understanding the phases of freestyle swimming and knowing how to refine your technique can make the difference between struggling in the swim leg and exiting the water fresh and ready for the rest of the race.

As coaches who have helped thousands of beginner and experienced triathletes, we know the challenges firsthand. Swimming is an unnatural movement for many endurance athletes, but with the right training, drills, and technique, you can transform your swimming stroke into a smooth, efficient, and confident motion.

What You'll Learn in This Article:

• The best swim stroke for triathlons and why
• Phases of the freestyle swim stroke: catch, pull, and recovery
• Key drills to improve your freestyle technique
• Strategies for perfecting body position in the water
• How to enhance stroke rate and efficiency
• Tips for navigating open water swimming
• Training strategies for IRONMAN and long-distance races

At MOTTIV, we know that swimming can feel like the most intimidating part of a triathlon of any distance, but with the right training, trust us, it becomes just another part of the race. Our app includes free, personalized training plans written by coaches who know exactly what it takes for amateur triathletes to reach their endurance race goals.

Understanding Triathlon Swim Strokes

The freestyle stroke is the best (and most used) optionfor triathletes for several reasons:

• Speed – It is the fastest stroke used in competitive swimming.
• Efficiency – It allows swimmers to cover long distances with minimal energy expenditure.
• Breathing while swimming – Freestyle swimming enables sighting while maintaining a steady pace.
• Adaptability – Can be adjusted for choppy water, crowded starts, and fatigue.

The Phases of Freestyle

Freestyle, though it might look simple, is actually made up of different stroke phases. Here are the main parts of the stroke:

1. The catch – The initial phase where your hand enters the water and extends forward.
2. The pull – The propulsion phase where your hand and forearm engage to move you forward.
3. The recovery – The phase where the arm exits the water and moves back into position.

Drills to Improve Each Phase

Because it's such a technical sport, swimmers use drills, or mini practice sessions, to isolate different elements of the stroke and work on them. Here are a few of our favorites, many of which you'll see sprinkled into our free, personalized training plans on the MOTTIV app:

• Catch Drill: Fingertip Drag Drill – Helps refine the entry and initial phase of the stroke.
• Pull Drill: Single-Arm Freestyle Drill – Focuses on strong propulsion and body rotation.
• Recovery Drill: Zipper Drill – Ensures high-elbow recovery for better efficiency.
• Breathing techniques – Bilateral breathing to avoid imbalances.

Front Crawl Techniques for Efficiency

To optimize your freestyle swimming, focus on the following elements to improve:

• Breath control – Breathe every 2 strokes for better oxygen intake.
• Arm movement – Ensure smooth, continuous strokes.
• Leg position – Keep a narrow, gentle kick to avoid excessive energy expenditure.

Perfecting Your Body Position in the Water

Proper body position is crucial to reducing drag and moving efficiently through the water. Key tips include:

• Keep your head neutral, looking straight down.
• Maintain a straight body line, avoiding excessive side-to-side movement.
• Engage your core muscles to prevent sinking legs.

The Role of Core Strength in Swimming

Building core strength can also help improve stability and efficiency in the water. Try these exercises on land and watch your swimming improve:

• Planks – Strengthens the entire core for better swim leg endurance.
• Superman holds – Enhances back and shoulder stability.
• Flutter kicks – Mimics the freestyle kick and builds endurance.

Tips for Better Body Balance in Open Water

The open water is a different ballgame than pool swimming. As triathletes, we have to sight (navigate), and adjust to changing weather conditions. Keep these simple tips in mind and practice them often:

• Practice sighting to swim in a straight line.
• Stay high in the water to reduce drag.
• Adjust to waves and currents to maintain momentum.

Enhancing Stroke Rate and Efficiency

A well-balanced stroke rate, or rhythm, ensures smooth swimming. Improve this important element of swimming by:

• Using a metronome to sync strokes.
• Reducing dead spots in your stroke cycle.
• Practicing controlled breathing to maintain pace.

Breaststroke: When to Use It in a Triathlon

While breaststroke is slower and less efficient, it can have certain advantages in triathlons:

• Visibility – Easier to see ahead and navigate.
• Rest and Recovery – Useful if you’re fatigued or struggling with open water swimming.
• Navigating Crowds – Helps maintain awareness in a congested swim start.

Open Water Swimming: What Triathletes Need to Know

The open water, as mentioned, is different than the predictability of pool swimming in a few ways. When you're swimming in a lake, ocean, or river, keep in mind:

• No lane lines, so sighting is crucial.
• Dealing with crowded starts and choppy water.
• Adjusting stroke to conditions.

Tips for Overcoming Open Water Anxiety

Swimming in the open water doesn't have to be a stress-fest. Here at MOTTIV, we've done countless triathlon races and keep coming back to these tips in our own training:

• Practice in a lake or ocean before race day.
• Simulate race conditions in training.
• Start slow and build confidence gradually.

Key Strategies for Race Day Success

It's race day! Time for all that training to come to fruition. Remember these final tips to help you have your best day on course, no matter what triathlon distance you choose:

• Pace yourself to conserve energy.
• Use drafting techniques behind another swimmer.
• Find a buoy or landmark to maintain direction.

Training Tips for IRONMAN and Beyond

To prepare for long-distance triathlons, focus on:

• Gradual distance increases – Weekly long swim sessions.
• Threshold training – Improve speed and stamina.
• Consistent open water practice.

Swim Training Plans for Beginners

A structured weekly plan should include:

• Technique work – 1-2 sessions per week.
• Endurance swims – 1-2 longer swim sets.
• Speed drills – Short sprints to improve power.

Remember, our app includes personalized training plans written by coaches who know exactly what it takes for amateur triathletes to reach their endurance race goals!

FAQ's: Triathlon Swimming Technique

Q: What is the best swim stroke for a triathlon?

A: Freestyle swimming is the most efficient and fastest stroke for triathletes.

Q: How can I improve my swimming efficiency?

A: Focus on technique, body position, and stroke rate.

Q: What should I focus on as a beginner triathlete swimmer?

A: Work on breathing technique, body alignment, and open water adaptation.

Q: What are some essential swimming tips for beginners in a triathlon setting?

A: Beginners should focus on mastering swim techniques that include maintaining a good form swim, practicing using freestyle swimming, and ensuring proper water safety. It's important to aim for a steady pace and to practice swimming with your face in the water to improve comfort and efficiency.

Q: How can I improve my distance per stroke in the swimming part of a triathlon?

A: To improve your distance per stroke, focus on gliding as you swim. This means extending your hands forward and minimizing resistance by keeping your body streamlined. Additionally, raising your hips and elbows can help you move forward more efficiently.

Q: Why is breathing technique important for triathletes during the swim portion of a race?

A: Proper breathing technique is crucial as it helps maintain a steady rhythm and ensures that you can take a breath without disrupting your stroke. Practicing breathing while keeping your face in the water will help you develop a more fluid and efficient swimming technique.

Q: How can I incorporate a two-beat kick into my swim technique?

A: Incorporating a two-beat kick involves synchronizing your legs with your arm strokes. This technique is especially useful for long-distance swimming as it conserves energy. Focus on keeping a steady and controlled kick that complements your arm movements rather than overpowering them.

Q: What should I do if I don’t enjoy swimming in open water as much as in a pool?

A: It's common for many swimmers to feel more comfortable in a pool. To adapt, try to practice in open water more frequently. Start with shorter distances, and gradually build your confidence. Consider swimming with a buddy or joining a triathlon training group for support and motivation.

Q: How can I best prepare for the swim portion of a triathlon?

A: Preparation involves both physical training and mental readiness. Regularly practice your swim techniques, focus on building endurance, and familiarize yourself with the conditions of the triathlon setting. Aim to swim as often as possible, and don’t hesitate to take a break when needed to prevent burnout.

Q: What are some common mistakes that swimmers make during freestyle?

A: Common mistakes include improper body positioning, not fully extending the arms forward, and inefficient breathing patterns. Ensure to raise your elbow during the stroke, keep your body flat on the surface of the water, and practice in-sweeps of arms to enhance propulsion while swimming.

Q: How does a faster swim benefit my overall triathlon performance?

A: A faster swim can set a positive tone for the rest of your race, allowing you to conserve energy for the bike and run portions. Additionally, a strong swim can help you gain an early advantage over competitors, making it essential to master and use effective swim techniques.

Conclusion

Becoming an efficient swimmer in a triathlon requires strong freestyle swimming technique, endurance, and the ability to adapt to open water conditions. The freestyle stroke is the fastest stroke, making it the best choice for triathlons.

Focusing on body position, stroke technique, and breathing while swimming will help you develop a more efficient stroke and increase your chances of triathlon swim success.

Want a structured training plan to refine your swimming technique? Sign up for a free personalized MOTTIV training plan today!