If you are a veteran competitive swimmer, you can skip the first part of this chapter. However, if you are new to this part of the triathlon experience, prepare yourself for a major surprise and a significant challenge, at least initially.

Get it into your mind that the swimming you will do in your practice and in the competition is all about form and technique. Sounds great, you say, but what does that mean? It means that you will probably have to relearn all you thought you knew about how to swim.

Stroke

The essential element of the swim is your stroke. You want to move through the water smoothly. Think of yourself as a torpedo, moving swiftly and silently. Your strokes should be compact and straight. Every movement is designed to propel you through the water. You do not want to be flailing or splashing about. That wastes energy.

Your objective is to cut down on frontal resistance. Whereas on the bicycle you want to reduce wind resistance through aerodynamics, in the water you practice hydrodynamics to reduce drag.

An ideal swim stroke is accomplished as the body turns slightly sideways in the water. At the beginning of the stroke, your hand is extended straight forward as far as you can reach. Entry into the water should be about a foot in front of the head. As one hand enters the water and pulls back, the other hand is moving forward to duplicate the first motion. In the “pull,” the hand goes along your side close to the midline.

The two hands should be slightly less far apart than your shoulders are wide. Your hands should not cross. In the recovery — the motion of the pulling hand as it prepares for the next stroke — the elbow leaves the water first and should remain high as the hand hangs down toward the water to prepare for the next stroke. The trailing arm comes up — not out — from the back to start another stroke.

A swim coach can help you perfect your technique by pointing out the flaws in your stroke.

As essential element of the swim is integrating your breathing with your swim strokes. When you first start swimming, you will instinctively keep your head up in front of you and out of the water so that you can see where you are going. That is inefficient, awkward, and uncomfortable.

Learn to keep your head down, turning it briefly between strokes as you swim to get air and see where you are. Smart learners will practice breathing on both sides, alternating as they go. That balances the stroke and improves efficiency.

Meeting the Challenge

If you are like most new triathletes, you probably dread the swim more than the other two sports. Many consider themselves poor swimmers, mainly because they haven't had or taken many opportunities to learn how to do it properly. They haven't had instruction in the proper techniques, and their experience with swimming has been strictly recreational.

One of your biggest challenges will be learning to swim for distances longer than you ever have. When you get into your race, you will have to sustain that swim without a break. Yes, it will be difficult at first, but if you find a competent swim coach, take it in baby steps, and stay with it, you can do it. Your body will get used to the swim and you will improve. You don't need to become an Olympic-caliber swimmer to get through your triathlon, just good enough to complete the distance. If you get serious about the sport, then you can work to become a good competitive swimmer.