Triathlon Wetsuit Swimming: Technique Adjustments Guide

Swimming in a triathlon wetsuit requires technique adjustments—higher hand entry, less kick, and modified body rotation—to take advantage of the added buoyancy.

A wetsuit can make you 5-10% faster, but only if you adapt your technique to work with the suit, not against it.

Wetsuit Benefits

Why Wetsuits Help

Who Benefits Most

Technique Adjustments

Kicking: Do Less

Without wetsuit: 2-4 beat kick for body position With wetsuit: 2-beat or almost no kick

Why:

• Wetsuit provides buoyancy (no kick needed for position)
• Kick uses energy (save for bike/run)
• Wetsuit restricts leg movement anyway

The adjustment:

• Light 2-beat kick for timing
• Focus on hip rotation, not kick
• Let legs trail naturally

Body Position: Already There

Without wetsuit: Work to keep hips high With wetsuit: Buoyancy does it for you

Why:

• Neoprene is naturally buoyant
• Especially thick around torso
• Creates "floating" sensation

The adjustment:

• Relax into horizontal position
• Don't fight the buoyancy
• Accept the different feel

Hand Entry: Higher

Without wetsuit: Normal entry, shoulder-width With wetsuit: Slightly higher entry

Why:

• Restricted shoulder flexibility
• Need to clear the water
• Avoid catching on suit

The adjustment:

• Higher hand recovery
• Enter at slight angle
• Don't rush the entry

Pull: Emphasize Catch

Without wetsuit: Full stroke cycle With wetsuit: Focus on catch and early pull

Why:

• Suit restricts some movement
• Position already good (focus on propulsion)
• Catch is where power comes from

The adjustment:

• Strong early vertical forearm
• Emphasize front half of pull
• Don't over-reach at back

Rotation: Modified

Without wetsuit: Full body rotation With wetsuit: Slightly restricted rotation

Why:

• Suit has some resistance
• Especially around torso
• Still need to rotate, just less

The adjustment:

• Rotation happens, but less extreme
• Don't force full rotation
• Match rotation to suit flexibility

Wetsuit Fit and Feel

Proper Fit Checklist

• Snug but not restrictive
• No gaps at arms or legs
• Comfortable at neck
• Can take full breath
• Can swim with full range of motion

Breaking In Your Wetsuit

Before race day:

1. Wear it at home (get used to feel)
2. Swim in pool if allowed (many don't allow)
3. Open water practice sessions
4. At least 3-4 swims before race

Chafing Prevention

Problem areas:

• Neck
• Underarms
• Behind knees
• Ankles/wrists

Solutions:

• Body Glide or Aquaphor
• Apply generously before swim
• Especially at neck (most common)

Swimming Faster in Your Wetsuit

Maximizing Buoyancy Benefits

Do:

• Relax and let suit lift you
• Focus on forward propulsion
• Reduce kick to minimum
• Enjoy the "floating" feeling

Don't:

• Fight the buoyancy
• Kick hard (wastes energy)
• Tense up

Stroke Rate Considerations

Some swimmers benefit from:

• Slightly faster stroke rate
• Shorter, quicker strokes
• Taking advantage of buoyancy to maintain speed

Others prefer:

• Normal stroke rate
• Longer glide (suit maintains position)
• Same rhythm as pool

Experiment in training to find what works for you.

Wetsuit Removal Strategy

Why It Matters

Fast wetsuit removal can save 30-60 seconds in T1.

The Technique

During final 100m:

1. Reach back and pull zipper
2. Loosen neck seal

Running to transition: 3. Pull suit off shoulders 4. Arms out of sleeves 5. Push suit to waist while running

At transition spot: 6. Push suit below knees 7. Step on suit to remove feet 8. Leave suit on ground (or designated area)

Practice Tips

• Practice removal after every OWS
• Time yourself
• Wet suit comes off easier than dry
• Number on arm should be visible after removal

Race Day Wetsuit Tips

Before the Race

• Apply Body Glide (neck, armpits)
• Put suit on 15-20 min before start
• Leave zipper slightly open until start
• Practice pulling zipper while suited

During Warm-Up

• Get in water to adjust
• Swim a few strokes
• Check for leaks or issues
• Final adjustment before start

If Wetsuit Is Optional

Consider wearing if:

• Water is cool (<24°C)
• You're a weaker swimmer
• Conditions are rough
• You need confidence boost

Consider not wearing if:

• Water is warm (>24°C)
• You're a strong swimmer
• Comfort in warm water matters
• Practice time in wetsuit is limited

Wetsuit Legality

Temperature Rules (ITU/USAT)

*Rules vary by organization. Check your specific race.

Thickness Rules

• Maximum 5mm thickness
• No buoyancy aids beyond standard suit
• Full sleeves legal
• Sleeveless legal

Common Wetsuit Mistakes

Mistake 1: Wrong Size

Problem: Too loose (drag), too tight (restrictive) Solution: Get properly fitted, try multiple brands

Mistake 2: No Practice

Problem: First time in wetsuit is race day Solution: 4+ OWS sessions before race

Mistake 3: Too Much Kick

Problem: Fighting the suit, wasting energy Solution: Reduce kick, trust buoyancy

Mistake 4: No Body Glide

Problem: Chafing, especially at neck Solution: Apply generously, especially neck

Mistake 5: Slow T1 Removal

Problem: Lose time fighting suit off Solution: Practice removal after every swim

Related Resources

• Triathlon Wetsuit Guide - Choosing a wetsuit
• Open Water Swimming Guide - OWS skills
• Triathlon Swim Technique Guide - Full technique
• Wetsuit Legal Glossary - Rules explained