Triathlon Swimming Tips for Beginners - Open Water Guide

For many adult-onset triathletes, swimming is the most challenging discipline. Unlike running and cycling, which most people learned as children, swimming requires specific technique that doesn't come naturally. Add in the chaos of open water starts, and it's understandable why the swim causes anxiety. This guide helps you build the skills and confidence for triathlon swimming.

Pool Swimming vs Open Water

Key Differences

The swim you practice in the pool is not the same as race-day swimming. You must prepare for both.

Essential Swim Technique

Freestyle Fundamentals

Focus on these four elements before worrying about speed:

1. Body Position

• Horizontal in water (hips high)
• Head neutral (looking down, not forward)
• Slight rotation with each stroke
• Core engaged

2. Catch and Pull

• High elbow catch
• Press water back, not down
• Full extension at front of stroke
• Accelerate through the pull

3. Kick

• Small, steady flutter kick
• From hips, not knees
• 2-beat or 6-beat (personal preference)
• Don't over-kick (saves energy for bike/run)

4. Breathing

• Rotate to breathe, don't lift head
• Exhale underwater
• Bilateral breathing (both sides) preferred
• Find a rhythm that works for you

Drills for Better Technique

Catch-Up Drill: Complete one full stroke before starting the next. Hand waits at front until other hand arrives. Purpose: Full extension, timing

Fingertip Drag: Drag fingertips along water surface during recovery. Purpose: High elbow recovery

Side Kick: Kick on your side, bottom arm extended, top arm on hip. Purpose: Body rotation, balance

Fist Drill: Swim with closed fists. Purpose: Feel catch with forearm, not just hand

Establishing Your Training Zones

Use the CSS Calculator to determine your Critical Swim Speed. This establishes your swim training zones:

Sample Swim Workouts

Beginner Workout (1,500m)

Warm-up: 200m easy
Drill: 4 x 50m (catch-up, fingertip drag, alternating)
Main: 6 x 100m at aerobic pace, 20 sec rest
Cool-down: 200m easy
Total: 1,500m

Intermediate Workout (2,500m)

Warm-up: 400m (100 free, 50 drill) x 2
Main Set 1: 4 x 200m at CSS pace, 30 sec rest
Main Set 2: 8 x 50m descending (get faster), 15 sec rest
Cool-down: 300m easy
Total: 2,500m

Race Simulation Workout (2,000m)

Warm-up: 500m mixed
Main: 750m straight at race effort
(No wall pushes - flip and go)
Recovery: 200m easy
Main: 400m at race effort
Cool-down: 150m easy
Total: 2,000m

Open Water Skills

Sighting

In open water, you can't follow a black line. You must lift your head to see where you're going.

Technique:

1. At front of stroke, press down slightly
2. Lift eyes just above water (crocodile eyes)
3. Spot your target
4. Rotate to breathe
5. Return to normal stroke

Frequency:

• Calm water: Every 6-10 strokes
• Choppy water: Every 3-6 strokes
• Pack swimming: More frequently

What to Sight:

• Buoys (but don't sight every buoy)
• Landmarks beyond course (buildings, trees)
• Other swimmers heading right direction

Drafting

Swimming behind or beside another swimmer saves 15-25% energy.

Positions:

• Directly behind (best): In their bubble trail
• Hip drafting: Beside their hip, slightly behind
• Diagonal: Behind and to the side

Tips:

• Find someone slightly faster than you
• Stay close (within arm's length)
• Sight occasionally to confirm direction
• Be prepared if they go off course

Dealing with Waves and Chop

In waves:

• Breathe away from waves when possible
• Time breathing with wave rhythm
• Stay relaxed, don't fight the water

In chop:

• Higher stroke rate, shorter strokes
• More frequent sighting
• Expect slower times

Wetsuit Swimming

When to Wear a Wetsuit

Wetsuit Benefits

• Buoyancy: Lifts hips, improves body position
• Warmth: Essential in cold water
• Speed: 5-10% faster for most swimmers

Swimming in a Wetsuit

Differences:

• Higher body position (easier on kick)
• Slightly restricted shoulders
• Different breathing rhythm

Tips:

• Practice in your wetsuit before race day
• Apply body glide to neck, wrists, ankles
• Make sure fit is snug but not restrictive
• Unzip at waist during final 100m of swim

Wetsuit Removal

Practice this before race day:

1. Pull zipper (most have cord) while running
2. Strip to waist while moving
3. At transition: pull off arms, push down to ankles
4. Step on wetsuit, pull feet out
5. Use "wetsuit strippers" if available at race

Race Day Swimming

Before the Start

• Warm up in the water if allowed (even 5 min helps)
• Check water conditions
• Identify sighting landmarks
• Review course layout

Starting Position

Starting at the back adds time but reduces contact and anxiety.

Mass Start Survival

Expect:

• Body contact, especially first 200m
• Chaotic, churning water
• Possible accidental hits

Strategy:

• Start conservative, let the chaos settle
• Protect your space with wider arm recovery
• If hit, don't panic—keep swimming
• Find clear water, then settle into rhythm

Panic Management

If anxiety hits during the swim:

1. Roll to your back: Float, catch breath
2. Breaststroke: Slower but calming
3. Find a buoy or kayak: Hold briefly if needed
4. Breathe: Deep breaths to lower heart rate
5. Continue when ready: No rush, finish the swim

It's okay to stop briefly. Finishing is what matters.

Building Swim Fitness

Frequency Over Volume

Swimming 3-4 times per week for 30-45 minutes beats swimming once per week for 90 minutes.

Recommended weekly schedule:

• 3 pool sessions (technique + endurance)
• 1 open water session when possible (during season)

Improvement Timeline

Adult-onset swimmers can make dramatic improvements in the first 1-2 years with consistent practice.

Common Beginner Mistakes

1. All Endurance, No Technique

Problem: Logging yards with poor form Result: Get better at swimming badly Fix: Include drills in every session

2. Death Grip

Problem: Tight hands, tense shoulders Result: Wasted energy, early fatigue Fix: Relax hands, loose fingers

3. Over-Kicking

Problem: Big, splashing kick Result: Exhausted legs for bike/run Fix: Small, steady kick from hips

4. Lifting Head Too High

Problem: Head comes up to breathe Result: Hips drop, slow swimming Fix: Rotate to breathe, keep head low

5. No Open Water Practice

Problem: Only pool swimming Result: Race day panic Fix: Practice in open water before racing

Related Resources

• CSS Calculator - Find your swim training zones
• Swim Pace Calculator - Calculate swim times
• Sprint Triathlon Guide - First race preparation
• Triathlon Training Guide - Complete training overview