Swimming is the nemesis for most triathletes. Most athletes begin their triathlon careers with a running or cycling background, and swimming is usually the reason people are hesitant to attempt a triathlon. Understandable. The thought of open water swimming in a large group can be intimidating. Overcoming the fear of open water, realizing the swim is the shortest portion of a race, and learning proper swim form can make swimming actually fun–and easy.

Adapting to Open Water

The number one reason people give for fear of open water is not being able to see the bottom. It’s a good excuse. When you are accustomed to swimming in a clear pool with lane markers and a lane line on the bottom, making the adjustment to open water is challenging. The easy solution is to swim with your eyes closed during pool workouts. Open them when you take a breath or are sighting. It will help minimize the fear of not being able to see the bottom. The number two fear is, “I don’t know what’s in there. What if a fish touches me?” In most open water situations, unless you are swimming in a Florida swamp or in the ocean, you are above everything in the food chain. And when you are swimming with a group (NEVER SWIM ALONE IN THE OPEN WATER), you are creating enough disturbance in the water that the fish are more afraid of  you then you are of them. Open water swimming psychology is a challenge, but the more you do it, the more comfortable you become.

Triathlon Swimming Form

Proper form in the water is important to swimming efficiently and minimizing the amount of energy your body exerts to make it through an entire race. Smart triathlon racing is about having smart form and being energy efficient. Here is a checklist to consider when swimming:

1. Press your head and chest downward. The water should be level with the crown of your head. Lift your heels and do not kick downward.

2. Your eyes should be looking downward and approximately 4-6 feet ahead of you.

3. Rotate your entire torso but don’t over rotate your hips. Your shoulders should rotate about 60 degrees from the water surface, and your hips should rotate 30-45 degrees.

4. Point your toes and kick from your hips — not your knees. Kicking from your knees not only is sloppy swim technique but it also uses muscles  you will need on the bike.

5. Learn to breath bilaterally. The exhale begins as your hand presses downward in the stroke and  is completed as your elbow begins to exit the water on recovery.

6. Your arm should enter the water aligned with your ear and shoulder. It shouldn’t cross your midline. Do not over reach , but extend your arm with your elbow bent at about 130 degree angle.

7. Keep your elbow high on entry. As you pull through the stroke, you want to feel your tricep.

8. Your hand should have a shallow entry — about 3-4 inches below the surface — and all of your fingers should be together.