Swim Tips for Beginning Triathletes

When folks new to triathlon look at the three events, most invariably think that they can run and bike, but the swim...that could kill me. Unless they have a deep history in swimming, people shudder at the idea of running out into the surf and cutting through the open water. It's dark, choppy, and downright scary. I really can't blame them; I've been there and know the feeling all too well.

But what I did realize over time, both in competing in a few races and getting in more swim time, both in the pool and the open water, is that if you can control your breathing, it'll all work out. You'll do endless skill drills to get your body in shape and prepared to do the physical side of swimming, but the mental side of knowing you have enough air is an entirely different beast. If you don't breath well, you'll suffer mentally, which will unquestionably hurt your form and function.

So, with this in mind, consider the three following tips to keep you balanced and comfortable.

Put your face down: You have to get yourself to a point where you can bury your face in the water without fear. In the pool it is always easier, but out in the open water it gets tough. The water is murky, the current swirls, and your general anxiety is on alert. You don't have the safety of simply grabbing the wall or putting your feet down. That said, the better you are at keeping your face in the water, the easier it will be for the rest of your body to follow smoothly. If your head remains above the water, it destroys the streamline effect you want your body to maintain. Your hips and legs will dip, which generates far too much drag to keep you swimming efficiently. To keep your head down, focus your eyes downward; don't try to look too far ahead of you, as this will let your head peek up.

Breathe on both sides: New swimmers struggle with bilateral breathing-taking a breath on your right, stroking on the left and right, then taking the next breath on your left--, as it seems like an eternity between breaths, and many folks tend to go for air on their strong side only. This, however, inevitably creates an imbalance in your form and results in you going off course. You end up swimming in a zig-zag motion, constantly correcting yourself instead of remaining focused on the point in the distance that is your target. Practice this style in the pool; do not suddenly go to it during your first open water swim. You can always go back to single-side breathing if you feel depleted or nervous, but using the bilateral approach will make you more efficient and successful.

How to Breathe: Seems silly, as we all know how to breathe, but doing it with a sense of rhythm, one that allows you to feel un-panicked and disallows you from swallowing a gallon of sea water, can be a challenge. Knowing that you need to have your face submerged and that you need to decide on which side you'll breathe, the last idea is how to actually take in and expel the air best. It all revolves round one simple point: do not try to exhale and inhale together. If you do so, you'll never capture enough oxygen to keep you comfortable during the next stroke; it'll feel too brief and shallow. What you must do is immediately begin the exhaling process when your face re-enters the water. Force the air out through your nose or mouth so that when the next turn to breathe arrives, you are clear and prepared to simply inhale. You need to find a consistency in this, so practicing breathing is as important as any other drill you can do in training. There should never be a pause, and you should remain in a constant, unbreakable flow.

In the end, concentrating on these three tips can make an inexperienced swimmer more competent, efficient, and confident. Sure you'll still have a long way to go before splitting the water at high speeds, but this is a great place to start.