Swimming speed is undeniably an important factor in triathlon performance, but it’s not the only thing that determines your final result. While triathlons are often seen as a race against the clock, success depends on a combination of speed, endurance, and strategy. However, a strong swim performance can provide a psychological boost and put you in a favorable position for the bike and run legs.
Let’s break down the role of swimming speed in triathlon and discuss how to swim correctly in different conditions, which are often encountered in the most common types of triathlon races.
How Important Is Swimming Speed in Triathlon?
Swimming in a triathlon is usually the first leg, and it’s often where athletes can gain or lose significant time. For elite athletes, shaving a few seconds off their swim time can make a substantial difference in their overall results. However, for most triathletes — especially age-groupers or beginners — swimming speed is just one piece of the puzzle.
Factors to Consider:
- Start Strong but Conserve Energy: Swimming faster doesn’t necessarily mean you’ll do better. If you go out too fast and burn out early, you’ll struggle on the bike and run legs. A good swim pace is one that allows you to conserve energy and sets you up for the remainder of the race.
- The Importance of Technique: More important than raw speed is efficiency in the water. Good technique — from streamlined body position to effective breathing and propulsion — can make you faster without having to work harder.
- Mental Advantage: A solid swim performance helps triathletes gain confidence and stay calm during the transition to the bike. A poor swim can leave you feeling drained or frustrated, which can negatively affect your performance in the subsequent legs.
Ultimately, swimming speed will impact how much time you spend in the water, but it should be balanced with pacing, technique, and how well you prepare for the other legs.
How to Swim Correctly in Different Swimming Conditions
Triathlons feature a variety of swimming conditions, from calm open water to choppy seas, and different types of races can require different strategies. Here’s how to adjust your swimming technique for the most common swimming conditions in triathlons.
1. Open Water Swimming (Calm Conditions)
Open water swimming in calm conditions is the most ideal scenario and resembles pool swimming in terms of technique, though there are some adjustments.
How to Swim in Calm Open Water:
- Maintain a Streamlined Position: In calm water, it’s crucial to stay as streamlined as possible to reduce drag and maximize efficiency. Focus on keeping your body in a straight line, with your head in a neutral position and your hips high in the water.
- Bilateral Breathing: Practice breathing on both sides (every 3 strokes) to maintain balance and avoid strain on one side of your body. This also helps with sighting, as you can alternate which side you breathe to depending on your positioning.
- Sighting: Every 5 to 10 strokes, take a quick look forward to ensure you’re swimming on course. This is especially important when there are no lane lines to follow.
Key Tip: Use a triathlon wetsuit with buoyancy, like Sumarpo’s, to help you maintain good body position in the water. The added buoyancy helps keep your legs and torso elevated, reducing drag and making your swim more efficient.
2. Open Water Swimming (Choppy/Surging Water)
Choppy or rough conditions — common in ocean or lake swims — can make swimming more challenging. Waves, currents, and unpredictable water can throw off your rhythm and make breathing more difficult.
How to Swim in Choppy Open Water:
- Adjust Your Breathing Pattern: In rough water, you may need to adapt your breathing. Instead of breathing every 3 strokes, try breathing every 2 strokes to stay ahead of the waves. This will give you more opportunities to catch your breath in calmer moments between the waves.
- Focus on Technique, Not Speed: In choppy water, focus on long, controlled strokes rather than trying to push the pace. Short, sharp strokes will cause more fatigue and less forward propulsion. Reach forward and pull with power, but don’t overexert yourself.
- Use the Waves: Use the waves to help propel you forward when they come. As a wave passes beneath you, a strong pull through the water can give you a small boost.
Key Tip: A wetsuit provides thermal protection and buoyancy, which is especially helpful in rough water conditions. It can help you stay higher in the water and reduce drag, allowing for more effective strokes.
3. Swim Start in Crowded Conditions
The start of a triathlon is often crowded and chaotic, especially in larger races with a mass start. Getting caught up in the crowd can lead to a slow or frustrating swim leg, so it’s important to maintain composure.
How to Swim in Crowded Starts:
- Stay Calm: The first 100-200 meters of a race can feel chaotic, with athletes bumping into each other and jockeying for position. It’s important to stay calm and not panic. Focus on your stroke, breathing, and body position.
- Start on the Outside: If possible, position yourself at the edge of the pack to avoid getting kicked or hit. This will give you more space to settle into your rhythm.
- Drafting: In triathlons, drafting behind another swimmer can be a great way to conserve energy. However, be mindful of the rules and avoid getting too close to the swimmer in front of you.
Key Tip: Wearing a triathlon wetsuit helps you stay buoyant and more comfortable during a crowded start. Plus, the added warmth can keep your muscles relaxed and your breathing steady.
4. Pool Swim for Sprint Triathlons
In sprint triathlons, the swim distance is shorter, typically around 750 meters, and takes place in a pool. The controlled environment of a pool offers a few advantages and challenges.
How to Swim in a Pool for Sprint Triathlons:
- Start Fast, But Pace Yourself: Since the swim is shorter, you can afford to swim at a faster pace, but make sure you don’t burn out too early. Find a balance between speed and efficiency.
- Wall Turns: Practice your flip turns to gain an extra push off the walls. If you’re swimming in a pool, take advantage of the walls for fast starts and turns.
- Conserve Energy: Use the walls to rest during short breaks and practice sighting in the pool, imagining it as the open water scenario.
Key Tip: Pool swims don’t usually require a wetsuit, but wearing a race-specific swimsuit or swimskin like those from Sumarpo can help you reduce drag and maximize your speed in the water.
Final Thoughts
Swimming is an integral part of triathlon, and the conditions you encounter can significantly impact your performance. Speed matters, but efficiency, technique, and pacing are just as crucial. Whether you’re swimming in calm, choppy, or crowded water, understanding how to adapt your technique and using the right gear — like a triathlon wetsuit — can help you swim faster and transition more smoothly to the bike leg.
Good luck in your race! Keep practicing these strategies, and you’ll be ready to tackle any swimming condition with confidence.
