Swim Triathlon Training for Beginners

As a beginner triathlete, sticking to a triathlon training plan that includes a solid swim program is very important. The swim leg of a triathlon is usually the most intimidating part of the whole race for a beginner. Feeling comfortable and confident during the swim leg will at least ensure a good start to the race. But if you already come from a good swim background, then you’re well on the way to being a good beginner triathlete. For everyone else, mastering the art of swimming well enough to complete the first leg of a triathlon is the first goal of triathlon training.

Step one for the beginner triathlete and swim training is to learn good technique. Learning the proper way to swim will save lots of wasted time and energy. By knowing good swim technique, you’ll avoid all of the added frustration that comes from struggling through workouts thrashing through the water and not getting anywhere. Being able to move through the water efficiently and with less energy will go a long way toward finishing the first portion of the race as easily as possible. Not to mention you can’t eventually go fast if you are not efficient in the first place.

So how does a beginner acquire good swim technique? Well, if you’re good at teaching yourself things, there are plenty of books, videos and websites that can explain proper swim technique. This might work for some, but in reality there is no substitute for immediate feedback and structured learning. Finding a friend that can teach you how to swim is a good way to go. Having someone to analyze your stroke and suggest changes and drills for practicing can be very beneficial.

The best and quickest way to learn swimming for a beginner triathlete is to find a swim coach or a pool that offers lessons. A coach can teach you proper form and give you workouts and drills that will help you progress toward being a proficient swimmer. Swimming really is different than the other two sports of biking and running and requires a lot of correction and drilling in order to become proficient. Having some expert advice and knowledge at your disposal goes a long way toward your beginner triathlon training.

Once you’ve got some basic understanding of proper technique, it’s time to practice, practice, and practice. In order to build good swim endurance for your first triathlon, you should be swimming about three times a week. Swimming is a low impact sport, so it’s easier for the body to recover from a swim workout than it is from running or biking. And swimming can actually be a good recovery workout for your beginner triathlon training. Open water swimming should also be incorporated into your training. Practicing an open water swim before you actually have to do it in a race will give you the confidence that you need on race day to jump in the water with all of the other triathletes.

One does need to be careful to avoid injury while swim training. Overuse injury can easily occur, especially for the beginning swimmer that hasn’t built up the muscle and endurance in the shoulders. Swimming also requires a strong stomach and back. Taking the time to improve the muscles of your core will also aid in avoiding injury.

After taking the steps to learn the basics of swimming, it can also be beneficial to join other swimmers at a masters class or swim club. The best way to improve is to train and practice with other swimmers, both beginners and advanced. Practicing with others can also help simulate what it will be like during the mass open water start of a triathlon.

Swim training is very important for the beginner triathlete, keeping all of these things in mind while carrying out your triathlon training plan will go along way toward helping you finish your first triathlon. A solid plan for your beginner triathlon training should always incorporate a good swim training program.