How to Train to Swim in a Triathlon

Triathlons are physically challenging competitions. Triathletes begin the event by swimming, biking and then finally running to the finish line. Depending on which triathlon guidelines the event adheres to, the distance for each portion of the challenge will differ. For example, the Olympic guidelines for a triathlon include 0.93 miles of swimming, 24.8 miles of bicycling and 6.2 miles of running. An Ironman Triathlon ups the challenge with 2.4 miles of swimming, 112 miles of bicycling and 26.2 miles of running. Other variations on the triathlon will require different distances or even mix up their order of events. Regardless of which guidelines your event follows, you will need to get into the water and swim.

When you commit to triathlon, you need to get your endurance level and conditioning up. Use these triathlon swimming tips to prepare for the first leg of your competition.

Tips for Preparing to Swim in a Triathlon

• Swim Training: If you are looking for a guide on how to swim a triathlon for beginners, the first step is simple. Find a pool where you can get in the water and train. Set aside time each week for swimming laps and timing yourself. You can train solo, or you can seek out other triathletes gearing up for the race. No matter how you prefer to practice, commit to a regular schedule and track your progress. Triathlon swim training is just as essential as preparing for the biking and running portions of the race.

• Training Tracking. A triathlon training schedule is a rigorous process that requires a lot of planning. When will you get in the pool? How many times a week? How will you track your progress? Instead of trying to rely on your memory, invest in a swim log and goal planner to keep you on track. You can easily keep track of your workouts and training milestones as you work toward the day of the race. Swim logs can even offer helpful insight into training technique.

• Proper Training Equipment. On the day of the race, you won't need much equipment for the swimming portion. But, you can use different gear to help you as you train. For example, kickboards and fins can help you strengthen your legs and hone your kick technique. Likewise, paddles can help you strengthen your arms and improve your stroke. If you want to focus on your arm and leg movement without thinking about breathing technique, you can use a training snorkel.

• Proper Racing Gear: When you are training for your triathlon and then finally competing, you need the right equipment. Serious triathletes typically invest in separate swimsuits for training and race day. The chlorine of a pool can damage your suit, and you want your race day suit in top condition to help you perform at your best. Opt for the same suit or a similar style for training and racing, so you get accustomed to the feel and performance of the suit before the actual competition.

When it comes to selecting a swimsuit, you have plenty of options designed specifically for racing. For example, many triathletes opt for tech suits. Tech suits fit on your body like a second skin, which offers the benefit of compression. You will be able to move through the water faster. Tech suits also have longer legs — usually extending down to the knee — which can make the transition to biking and running more seamless. Depending on the temperature, you may need to wear a wetsuit over your triathlon biking and running gear. After the swim, you remove the wetsuit and race on to the next leg of the competition.

The swimsuit is the most impactful decision to make when it comes to swimming gear, but you will also need a swim cap and goggles with anti-fog lenses. If you know you will be competing in sunny conditions, it can also be helpful to buy a pair of goggles with tinted lenses. Many triathletes keep two pairs on hand in case the strap of one breaks. Some triathlons provide competitors with swim caps on race day, so you should get used to practicing with one. Bring one with you on race day just in case. Try on the one available at the event to see if it is a comfortable fit. If not, you will have a backup swim cap in your gear.

• Mental preparation: A triathlon, especially for first-time competitors, can be an intimidating and grueling experience. You want to perform well, and the pressure is high. Factor mental preparation into your training routine. Set goals for your swim time, but don't let the desire to meet those goals sap all the enjoyment from the event. Completing a triathlon is a significant achievement worth celebrating.

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How to Improve Your Triathlon Swimming Technique

If you signed up for a triathlon, you likely already know the basics of swimming. You will need to spend your training time improving your technique to shave valuable seconds off of your time. Here are triathlon swimming tips for beginners.

• Kick: Your legs provide a great deal of propulsion when you are in the water. Some triathletes focus on saving their leg strength for biking and running, but maximizing your efficiency in the water requires a strong kick technique. Good kick technique is not about how fast or furiously you move your legs. Instead, it is about mindful, balanced kicks that help keep your body balanced in the water. Practice your kick by taking your arms out of the equation. Use a kickboard and do laps using only your legs. Ankle strength is an underrated, but central, component of an efficient kick technique. Work on ankle strength outside the pool by doing ankle rotations and exercises like skipping rope. These dryland exercises can do double duty as training for the running portion of the triathlon.

• Pull: A triathlon swim also requires upper body strength. When swimming freestyle, your arms will do approximately 90% of the work to move you through the water. When working on your technique, break down the arm movement into its separate parts: down-sweep, in-sweep, upsweep and recovery. Your arms move in alternating motions. While one is coming up out of the water, the other is extending underwater along your body. The arm that moves upward will have a bent elbow, while the arm in the water will pull straight back. The arm beneath the water will have a moment to recover before it sweeps upward and out of the water. The position of your hands is also an essential part of pulling yourself through the water. Keep your fingers tightly together, forming one smooth line from your wrist to your fingertips. Each hand will enter the water at an angle to minimize splashing and unnecessary drag. As you practice, work to make your arm motion one smooth cycle.
• Head position: While your arms and legs do the work of moving you through the water, the way you position your head is an essential part of your technique. You will place your face in the water, keeping your head in line with your body. As your arm moves up to stroke forward, you will turn your head to the side just enough to take a breath. When your arm comes down, you will turn your head to place your face back in the water. If you want to practice just your head position and breathing, you can use a kickboard. With your arms straight in front of you, try moving through the water using only your legs. As you move, you can practice the back-and-forth movement of your head. You can also make this drill completely static by placing your arms straight on the edge of the pool.

• Watch yourself: Triathlon swimming technique can be hard to master when you can't track your progress. If you have a training partner, take turns filming one another. Watch video of yourself to determine which areas of technique you still need to hone. Watch how you kick, how your arms enter the water and how you position your head. Having this visual training tool can help you measure your progress and adjust your training regimen as needed.

A Swim Training Plan

You will likely swim freestyle during the race. Naturally, this stroke will be a big part of your swim training plan, but it won't be the only stroke you swim. Triathlon beginner swimming incorporates other strokes like breaststroke. Each person will have a unique training swim training plan, but you can build those plans with basic exercises, such as the following.

• Warmups: As with any type of exercise, you want to warm up your muscles first. Swimming warmups involve shorter distances and reps. For example, you can warm up with six 50-meter laps with a focus on kick drills. You can also keep things simple by warming up with a brisk 400-meter swim.

• Main workouts: Swimming in a triathlon is all about endurance, which means your training should help you build that necessary stamina. Swim a medley of 100 meters each of freestyle, breaststroke, backstroke and butterfly to build up endurance. You can also work in technique training into different sets. For example, swim 400 meters of freestyle while working on your breathing technique. You can also time yourself swimming the entire distance your triathlon requires, whether Olympic or Ironman guidelines.

• Cooldowns: After pushing yourself through your swimming workout, you will want to give your body a chance to cool down. Try a 200-meter swim at a slower pace. You can also do four 50-meter laps with rests between each lap. Do 25 meters of freestyle and 25 meters of any other stroke.

Remember, you will want to start your training at least six weeks before the date of your triathlon. You will need that time, or more, to build your stamina and hone your swimming technique. Balance your swim training with your biking and running training.

What to Do the Week Before the Race?

Training for a triathlon is intense. After your workouts, you might feel sore and depleted of energy, which is why it is vital to taper your training as race day approaches. You want to keep your body in top shape for the race, but you do not want to push yourself so much that you will struggle to perform at your best during the actual event. The week before the event, your training will be lighter. Swim training will only take up two days of your pre-race week, leaving room for you to slow down your biking and running workouts as well.

• First day of swimming: On your first day of swim training, you will spend a short amount of time in the pool with a quick warmup, a few sets and a cooldown. Swim between 300 and 400 meters to warm up in the water, which works out to eight laps in a 50-meter Olympic-sized pool and 16 laps in a standard 25-meter pool. After you have warmed up, you can time yourself on 50-meter sprints. Complete up to eight sprints and allow yourself time to recover between each set. This light workout is designed to get you ready for the big day, but it won't fatigue your muscles and affect your performance on race day.

• Second day of swimming: You may want to give yourself a day or two between swimming workouts the week before the race. When you do get back into the water, this workout will be even more low-key than the first one. Swim 800 meters at a leisurely pace. Focus on your form, but do not push yourself too hard.

What to Do on Race Day?

Once race day arrives, you should have finished all your training and be ready to compete. You don't want to cram in any last-minute practice. It is better to save your energy for the actual triathlon. But, there are a few things you can do to make sure you are ready to race at your best.

• Eat: You may be a bundle of nerves before you even get to the start line, but you should still get some food in your stomach. Make yourself something substantive about two hours before the race begins. That gives you some time to digest your food while still giving your body the fuel it needs. Choose foods that are part of your regular diet. Race day is not the time to try out something new. Go with something high in carbohydrates, such as pasta or pancakes. If you can't stomach the idea of solid food, blend yourself a high-protein smoothie with ingredients like fruits, veggies and oats.

• Organize your gear: Take the time to organize your equipment before you leave for the race. Do you have your swimsuit, goggles and a spare swim cap? Do you have any extra items like a nose plug and earplugs? Do you have all the gear you will need once you hop on the bike and hit the ground running? Being organized not only ensures you have everything you need, but it can also help soothe your nerves.

• Prepare transition areas: Arrive early enough to give yourself time to check in, test out any gear the race organizers provide you and, perhaps most importantly, set up your transition points. During the race, you want the shift from swimming to biking and then biking to running to go as smoothly as possible as you push yourself toward a personal best time. Set up your gear at each transition point and mark it with something that will make it easy to recognize. You do not want to waste valuable time searching for your bike and running gear.

• Find your starting place: When it is time to line up for the start of the race, find yourself the best possible position. If you are a triathlon beginner, consider starting further back from the crowd. Triathlon etiquette dictates the fastest swimmers should enter the water first. If you are confident in your swimming abilities and expect to be at the head of the pack, position yourself accordingly. No matter where you are in the starting line, remember to give your fellow competitors ample space.

• Celebrate success: Regardless of your finishing time, you should celebrate your success. Finishing a triathlon is an impressive achievement. If you are looking to improve your time, you can always adjust your training schedule and sign up for another competition.

Kiefer — Your Home for Triathlon Equipment

When you decide to start training for your triathlon, take the time to find the right gear. Browse Kiefer for the swimwear and gear you need to train for and compete in the swimming portion of a triathlon.

How to Improve Your Swimming Breathing Technique

Breathing is an essential element of swimming. Some people believe that you should hold your breath while underwater, but what you should do is learn how to control your breath. As you practice the proper breathing techniques for swimming, you can improve your lung capacity and overall performance. Dive in and learn how to breathe while swimming.

Key Areas to Focus on While Breathing During Swimming

When you are going about your normal day, you don't have to give breathing a second thought. It is completely natural. Once you've spent some time swimming, breathing will become just as easy. When you are just getting started focus on:

• Creating a continuous cycle. The most important swimming breathing technique to remember is to breathe in and breathe out. Exhaling should take place the entire time your face is in the water. You should inhale the entire time your face is clear of the water. Some swimmers try to hold their breath while submerged and then inhale and exhale while their face is out of the water. Holding your breath will cause you to tire quickly, and breath-holding can actually lead to a loss of consciousness. You'll know that you're exhaling correctly if you see a constant stream of bubbles as you push air out through your nose and mouth. Focus on those bubbles until you come up to take your next inhale.
• Practicing your body's rotation. Once you begin swimming laps, you'll need to work creating a seamless movement that supports your breathing technique. As you swim freestyle, your body will rotate in the water. Do not pick up your head. Instead, allow it to turn to the surface with the rest of your body. As your stroke comes together, the movement will begin to feel more natural.
• Single-side and bilateral breathing. During freestyle, there are two approaches to breathing while swimming: single-side and bilateral. Single-side breathing means choosing either your left or side and breathing only on that side. Bilateral breathing means you alternate between your two sides. Both approaches have their benefits. Choose which one works best for you and focus on that technique.

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Breathing Tips for Each Type of Swim Stroke

The proper swimming breathing technique is basically the same for each stroke. You need to maintain that continuous cycle, but picking up the knack is a little different for each stroke.

• Freestyle. Whether you opt for single-side or bilateral breathing while swimming freestyle, remember to focus on proper movement of your head. Many beginning swimmers overcompensate and try to push their head entirely clear of the water. Instead, allow your head to turn naturally just enough to clear your mouth and nose from the water. Take your breath and immediately turn your head back into the water. Looking at the bottom of the pool, particularly the painted lines, helps many swimmers focus on their rhythm. Invest in a good pair of goggles to keep your vision clear as you swim.
• Breaststroke. While swimming breaststroke, you do not have to worry about turning your head to breathe. Instead, your head will be held straight as you dip above and below the surface of the water. As you propel your body forward, you will naturally lift out of the water. Allow your mouth and nose to clear the water, then inhale. Exhale slowly when your face is underwater.
• Butterfly. The butterfly involves coordinating a continuous dolphin kick with powerful overhead arm circles. While the movement is challenging, the breathing technique is straightforward. Just like with breaststroke, the movement of this stroke will propel your face above the surface of the water. At this point, inhale. Fully exhale while your face is submerged.
• Backstroke. Proper breathing in swimming is often easiest during backstroke. Your face will not be in the water, but it is still helpful to create a breathing rhythm. Connect your breath with the movement of your arms. Inhale as one arm arcs up and back. Exhale as it pulls back toward your body under the water. Repeat the inhale and exhale cycle as the opposite arm moves. This technique will help you control your movements and ensure you aren't breathing too rapidly as you move through the water.

Tips and Drills for Practicing Breathing Techniques

Swimming breathing drills can start out simple and progress as you get used to the process.

• Get comfortable first. Before you try to put an entire stroke together, get comfortable with the breathing process. Stand in the water. Bob up and down, taking your head beneath the water. When you go under, exhale so you see a steady stream of bubbles. Then, break the surface and inhale. Repeat the process until the process feels smooth and easy. You can also introduce kicking to your process. Hold on to the edge of the pool with both hands and gently kick until your body is horizontal. Practice placing your face in the water and creating the proper breathing cycle.
• Use a kickboard. When you use a kickboard, you don't need to focus on your arm movements. You can focus on piecing together your body's movements and breathing one step at a time. Hold the kickboard in front of you with straight or slightly bent arms. Move forward with a flutter kick or the frog kick of breaststroke. Practice breathing for freestyle by placing your face in the water and turning it to the side to inhale. If you are practicing for breaststroke, keep your head straight and allow it to dip above and below the surface of the water.
• Use flippers. If you want to think less about your kick, put on a pair of flippers. Swim fins will make it easier to move through the water. You can worry less about the propulsion power of your kick and more about how you are breathing. You can also pair flippers with a kickboard.

Once you feel like you have the hang of breathing, you can put aside the equipment and start swimming laps.

Get the Right Swim Gear

Whether you are just learning how to swim or you are trying to polish your existing skills, you need the right gear to get into the water with confidence. All American Swim has the suits, goggles, kickboard, flippers and more that swimmers need. Check out our gear and start practicing those breathing drills.

8 of the Best Training Aids for Swimming

Swim aids are special tools and equipment that are crafted to help you learn how to swim faster and more efficiently. Some training aids are designed specifically for children and novice swimmers, while others are developed for more professional uses. Investing in high-quality, durable training aids is one of the most helpful steps you can take when trying to challenge or grow your aquatic ability. Whether you are new to swimming, teaching somone else or training hard to perfect your skills, using training aids during your lessons can help you improve your skills, master techniques and keep you safe.

Top Swimming Training Equipment

Beginning swimmers, lifeguards leading swim lessons and experienced athletes with training regimes can all benefit from incorporating the following training aids into their routine.

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1. Floats and Buoys

There are different kinds of swimming floats and buoys available for training, each one ideal for varying levels of experience and age. Two of the most common swimming tools used for training and learning are floating rings and pull buoys.

• Floating rings: There are two basic types of floating rings: safety rings used by lifeguards during emergency situations, and floating rings and rafts used by children and new swimmers to keep afloat while learning how to navigate the water.
• Pull buoys: Athletes or professional swimmers use pull buoys, weights and other swimming workout accessories to strengthen their arms and upper torso by placing the pull buoy between their thighs. The additional weight pulling their lower body encourages a swimmer to rely on and improve their upper body muscles.

2. Hand Paddles

Before diving into the water, training athletes and new swimmers can attach swim paddles to their hands and use them to glide more easily through the water. Hand paddles help increase arm strength, quicken pace and improve technique and form while in the water. When choosing a pair of hand paddles, always pay attention to the manufacturer's sizing instructions for the best results. Some different types of hand paddles include:

• Standard pulse paddles allow the wrist full range of motion and are ideal for learning freestyle techniques.
• Forearm fulcrum paddles have two separate holes for arms to slide into to help you develop muscle memory.
• Hand paddles with adjustable straps help you master different swimming strokes.

3. Swim Goggles

Swim goggles make it possible to see underwater without hurting your eyes. For new swimmers, this is a great way to feel more comfortable and less worried about full-body submersion. For experienced swimmers, goggles help you swim toward your destination quickly and with ease. When choosing a pair of swim goggles, make sure they fit securely against your head without digging into your skin. If the goggles are not secure, water will leak through. Look for a pair that has an adjustable or flexible head strap. Always test that the goggle frames are the right size for your eyes and that you have a clear visual scope of the area around you when you try them on. Some goggles also have features like UV protection, metallic lenses with reduced glare and lenses with anti-fog properties that help you swim even better.

4. Swim Fins

Swim fins — also known as swim flippers — are training fins worn on the feet to make swimming quicker and easier. They are also an excellent way to help swimmers improve their kicking techniques. Many swimmers find that swimming with fins is more fun, and studies have shown swimming with fins takes approximately 40% less energy than swimming without them. Less spent energy allows swimmers to spend longer training because their muscles do not tire as quickly.

5. Snorkels

Snorkels are for more than exploring coral reefs on a vacation adventure — they are also some of the best swimming tools for training. Using a snorkel increases lung capacity and helps you stay underwater longer. Because they provide easy access to oxygen when you need it, they also free up the mental space you need to focus on mastering a new technique or formation, including keeping your head in the correct position.

There are different types of swim snorkels available, including:

• Speed snorkels with minimal head straps
• Dry-capped swim snorkels
• Junior snorkels for kids

6. Earplugs

Earplugs are not necessarily a piece of swimming training gear, but they are immensely useful for novice and experienced swimmers because they minimize the risk of developing swimmer's ear. Swimmer's ear is an infection of the ear canal caused by bacterial growth that happens naturally when water becomes trapped in your ear. Swimmer's ear can be painful and cause temporary hearing loss. Severe cases could grow into a more permanent injury. Soft silicone earplugs can help seal your ear canal and prevent too much water from getting inside.

7. Kickboards

Swimmers can grip floating kickboards while they swim and practice their kicking techniques and leg positioning. Both adults and children who are unsure of how to use their legs to propel themselves while swimming can benefit from the use of a kickboard. There are different types of kickboards available for adults and children. For example, you might consider one of the following:

• A kickboard with handgrips so it is easier to hold on while paddling
• An inflatable kickboard for easy storage and portability
• A convex kickboard with a unique shape designed as swimming strength training equipment for athletes

8. Pool Noodles

Pool noodles are lightweight and constructed from closed cell polyethylene foam, which makes them very flexible. Kids enjoy swimming with them for this reason, and that is why many pool noodles are available in bright colors. However, they are more than just a fun, floating swim toy for kids — pool noodles can also be a valuable swimming float for training. By holding on to a pool noodle while swimming, you can easily keep yourself afloat while practicing flutter kicks and developing your strength and resistance techniques.

Become the Swimmer You Want to Be With Equipment From Kiefer

No matter your experience, Kiefer has the training aids you need to become a better swimmer. Visit us online today to browse our selection of swim tools, swimwear, lifeguard gear and facility equipment.

The awesome thing about deciding you want to become a Masters swimmer is that the process is super easy. Whether you’ve come to this decision because you want to compete or you are interested in having training partners, good for you! The US Masters swimming program is stellar and a friendly community.

First, go to usms.org and click the tab on the upper left labeled ‘Local Programs.’ This will allow you to input your specifics and guide you in finding the nearest pools that have an active Masters training group. You can choose how far you want to drive and the search will give you all the choices within that range.

From there you can be linked to individual team websites that most interest you. Oftentimes you can find practice times, dues/fees, information about the coaching staff, team mission statement and a little information about what to bring or who to contact if you are new.

To compete or practice with a team you need to register as a masters swimmer. You can do this online at usms.org. On the top right you can find ‘Membership’ in white lettering. This link will take you directly to the forms you need to fill out. There is an annual fee of $37 with a small local fee depending on where you live that ranges from $3 to $20. These fees help support your local programs and the national sponsor program. Plus, some benefits come back to you. Included in your membership are insurance and a subscription to SWIMMER magazine.

Now all you have to do is show up and start having fun while getting fit and making friends!

Questions? Let us know in the comments below.