REAL Blog
Don’t Fear the Swim: Your Triathlon Prep Starts Here
- Adina Oneill
Facing Your Swim Fears Head-On
When new triathletes talk about the swim, they often say things like, ‘I just hope I don’t drown!’ or ‘I get scared when I can’t see or touch the bottom.’ And sometimes, experienced triathletes say, ‘Oh, you don’t need to practice much, it’s super short!’ or ‘Get ready for people to grab and swim over you – it’s part of the fun.’
If you remember just one thing from this post, PLEASE take the swim portion of a triathlon seriously and dedicate plenty of time in your training to prepare.
Some of those things are a little true, but I want to share some solid tips that will help you feel ready and excited for swimming! You signed up for a triathlon to challenge yourself and try something new, right? Let’s get ready to splash out of your comfort zone!
First things first: It’s totally okay to feel a little bit nervous! People aren’t fish, and in many races, you can’t see the bottom or even touch the ground. Plus, when you’re swimming, you can’t just breathe whenever you want. These are real things to worry about, and I’m here to share how to feel safe and confident in the water.
I appreciate veterans encouraging new athletes with statements like “you’ll be fine.” But saying that without knowing how well someone swims can be a little risky. Anyone who is not adequately prepared, is putting themselves and others at risk. I’m gonna keep it REAL here… if something really bad happens during the swim you won’t get to bike or run.
Bumping into other swimmers? Yes, it happens. When lots of people are swimming in a small are heading for the same spot, you may get bumped. It saddens me that sometimes people grab legs or swim right over others. But guess what? That’s NOT okay, and we shouldn’t act like it’s just part of the race! I have participated in over 50 triathlons and passed countless swimmers and never grabbed another athlete or pushed anyone down. If this happens to you, please speak up and report it to a race official.
Common Swim Struggles (and How to Conquer Them!)
OK – now that I’m off my soap box and done with disclaimers, let’s get down to specifics of what you can do to thrive rather than survive the swim.
In all my years of swimming and coaching, there are 2 main reasons why triathletes struggle so much with the swim: 1. They try to swim fast or far without learning good form and technique. 2. They don’t practice enough in open water.
The good news is there are ways you can prepare that will make uncomfortable situations less likely, and tools to help you if they do happen.
Pool Power: Build Strength, Comfort & Confidence
Swimming in the pool is where you’ll build strength, comfort, and confidence. But simply swimming more often won’t make you stronger or faster. Swimming is like a puzzle; a few small changes can make a big difference in how comfortable and smooth you swim.
Building Your Foundation:
- It all starts with your body position. Imagine you’re a long, flat board floating right on top of the water. Keeping your body straight and near the surface helps you learn other important swim skills later on like rotation and bilateral breathing.
- Breathe in…and out! If you are gasping for breath after each length of the pool, check to make sure you’re not holding your breath.
- Think finesse over force. The goal is to develop an efficient stroke and cover a given distance with less effort. A good starting place is to slow down your arm strokes and really control your kick. This helps keep your heart rate down and save energy for the bike and run.
Smart Training Habits:
- Add swim drills to every session. I know they’re not sexy, but consistently developing that mind-body connection will help good habits form quicker. Include a sighting drill like “alligator eyes” where your goggles peek out above the water to see where you’re going.
- Mix it up – focus separate sessions on technique, speed or endurance. Do at least one long continuous swim each week. There are no walls in the open water so you’ll need to practice swimming without stopping to stand and rest.
- Work with a swim coach who has experience analyzing and fixing swim strokes. It’s best to work with a coach in person, but if you can’t find one nearby, getting coaching by video works surprisingly well. If you’re newer to swimming, look for a coach who specializes in adult learn-to-swim (ALTS) – they’re great at helping beginners.
Strength Outside the Water:
- I also recommend building strength out of the water. Have you ever noticed that swimmers have amazing abs? That’s because we use a lot of core strength. Add activities like Pilates, yoga, or core exercises such as planks or bird dogs.
Find your Flow in the Open Water
Now you’re ready to get in the open water. Hopefully you’re feeling confident and even excited! The open water is my happiest place on earth. I love how the changing depth, clarity and conditions makes every swim in the ocean unique and special.
Get out there and play! Jump off a dock, ride the waves, and have fun. Experiment with wetsuits. Swim along the shore first, then gradually move to deeper water. Swim with other swimmers and ask questions about everything: tides, currents, favorite swim spots, and why they love the water. Always wear a tow float (also called a safe swimmer buoy) every time you practice in open water.
Understanding and Overcoming Swim Nerves
Open water swim anxiety can pop up on any swimmer at any time. I usually stay very calm in the water, so I was surprised the day I wasn’t. After months off with a back injury, I was excited to get back in the water. I ran in and started swimming. I immediately gasped for air and felt a sharp tightness in my chest. I tried telling myself to stay calm, thinking it was just excitement and would pass. Nope. A few hundred yards later, I still felt like my wetsuit was strangling me and I couldn’t catch my breath.
I’m telling you this so you know you’re not alone and there’s something you can do about it. I finally understood what so many beginner swimmers had told me over the years. My training (and everything I teach others) helped me calm myself down. Here are some tools to combat those uneasy feelings:
Getting Comfortable in Open Water
- Start by simply getting used to swimming in all kinds of water. Practice swimming where you can touch your feet down close to shore, then gradually swim out in deeper water.
- Practice turning over from front to back, and back to front, floating on your back, and treading water.
- Get as much open water swim experience as you can. As you spend more time in open water, you’ll become more comfortable and have the opportunity to adjust to different conditions and your reaction to them.
Tools to Calm Your Mind
- Practice ways to control nervous feelings, like taking slow, steady breaths and using positive self-talk.
- Focus on the landscape around you, or the basics of your stroke – how you pull the water, breathe, and sight. Distracting your mind can help your body get back in control.
Tips for Race Day
- Always go in for the warm up swim. Use this time to get used to the water and imagine yourself having a smooth swim.
- Stay to the outside or back of your swim wave to avoid too much contact with other swimmers.
- Keep swim support (lifeguards on kayaks and paddle boards) in sight. If you can’t reach them to hold on, wave your arm in the air to signal that you need help.
As I tell the athletes I work with, the water is magical but you have to respect it. Being fit in other sports doesn’t always mean you’ll be good at swimming right away. After reading these tips, decide which ones you can start doing to help you gain confidence and be prepared for your triathlon.
If you’re looking for training advice, private lessons or a video stroke review, schedule a Connection Call for a free consultation with Coach Adina or email hello@adinaoneill.com. My goal is for every athlete to get in and out of the water safely.