Progress in swimming: technique first

Swimming is the most technical discipline in triathlon: two swimmers with the same fitness level can have a 30% speed difference, just because of technique. Good news: this is where you progress the fastest when you train properly.

1. Position in the water

The biggest obstacle is drag. Try to be as horizontal as possible: head in line with your body (looking down, not forward), hips high. A head that's too high will sink your legs and slow you down significantly.

2. Propulsion (the "catch")

Propulsion comes mainly from your arms. Aim for a pull with your forearm and hand oriented backward (high elbow), as if you were gripping the water to move forward. Avoid "paddling" in empty space.

3. Breathing

Exhale in the water (continuous exhalation), inhale by turning your head without lifting it. Many beginners hold their breath and get out of breath: that's often the source of "panic" in open water. Work on regular, relaxed breathing.

4. Technical drills, your best friend

Include technical exercises (catch-up drill, pull-buoy swimming, kick board, 3-stroke swimming) in every session. 30 minutes of regular technical swimming is better than long sloppy sets. Repeating good movements takes priority over volume.

5. Consistency rather than intensity

2-3 sessions per week, even short ones, are better than one big occasional session: the feel for the water is lost quickly. To start triathlon, swimming is often where you gain the most time.

Coaching, even for swimming

Sports Coach AI integrates your swimming sessions into a balanced plan across all 3 disciplines and places technical work at the right time in your week.