The dos and don’ts of swim training for triathletes

Most triathletes get into the sport via running or cycling, which is why the swim is the biggest struggle for so many of us. Swimming has so much technique that you have to master in order to get the most out of your stroke, and that can make it an incredibly difficult (and sometimes frustrating) endeavour. Here are a few dos and don’ts to remember when you head to pool or lake for a swim to get the best results in training and beyond.

Do drink water

It might feel like you don’t need to drink when you’re in the pool because you aren’t overheating, you aren’t sweating, and you might not even be thirsty. After all, you’re submerged in water for the entirety of the workout, so you shouldn’t need to drink, right? Wrong. Swimming is the same as any other form of exercise, and to see the best and fastest results, you need to hydrate properly before, during, and after each workout. Put a bottle in your swim bag so you always have one when you hit the pool.

Don’t ditch form for speed

You might find that you’re faster when you let your body do whatever feels natural compared to when you focus on the correct technique. Yes, your flailing arms spinning through the water at 120 strokes per minute might produce good, fast results over 50 or 100 metres, but that poor form will slow you down in anything longer than a 200m. If you want to find success in the swim leg of your next triathlon, focusing on proper technique will help you reach the fastest splits.

Do go for open water swims

It’s not absolutely necessary to get in open water before a race, so don’t stress if a pool is all you can get for your swim training. However, if you do have access to a body of water, it is well worth your time to go for a swim there. Open water is much different than the pool, as you’ll have to deal with waves and currents while also sighting (unfortunately lakes don’t have a black line on the bottom showing you which way to swim). Practicing in open water will set you up for success on race day.

Don’t go to the pool without a workout

It’s OK if you show up at the pool and realize you have no workout planned, but you’ll be much better off if you have something in mind before hopping in the water. Writing your workout down will help to hold you accountable, and knowing that you have a certain number of laps to complete (at specific pace times) will keep you motivated to make it through to the end.

Do swim with other people

If you have a training buddy or a swim club nearby, it will be hugely beneficial to join them for workouts. Swimming with others will not only give you motivation to get out and swim often, but it will give you the opportunity to learn and grow as a swimmer. If the club has a coach, they will be able to critique your stroke and help you improve.

Don’t push through pain

If you feel any twinge while swimming (especially in your shoulders or back), call it a day and hop out of the pool. If you push through this pain, you could end up getting injured, which is the worst outcome possible. It’s better to take it easy and come back later in the week instead.