An important part of any triathlon swimming program is adding variation and using swim aids during selected parts of each session, rather than swimming constant lap after lap of freestyle.

Triathlon Swimming Programs

An effective triathlon swimming program should include variety. Therefore, avoid swimming continuous freestyle laps in every session.

The programs I set often include another stroke, such as backstroke or breaststroke. Stronger swimmers may also include butterfly. These strokes use different muscles and help balance the overall workload.

Your technique in these strokes does not need to be perfect. Even so, changing strokes reduces the repeated strain of freestyle. You can also use hand paddles, finger paddles, a pull buoy, fins and a kickboard during selected sessions.

Flexibility for Triathlon Swimming

Please refer to the site’s core-strength pages for basic stretches before entering the pool.

Many adult swimmers overlook flexibility work. However, completing the routine twice takes less than five minutes. Follow it with a slow, steady warm-up in the water. You will then be ready for the main set.

Triathlon Swimming Drills

Triathlon swimming drills are one of the best ways to correct stroke faults. They target breathing, coordination, stroke length and feel for the water. Therefore, include drills in every pool session.

There are drills for every stroke. However, time is limited in triathlon training. For that reason, I focus mainly on freestyle drills. These drills address the most common mistakes made by adult swimmers.

Always perform each drill correctly. Do not rush simply to finish the distance.

After a drill, complete several normal freestyle laps. This helps transfer the improved movement into your regular stroke.

Some drills require more kicking because you must hold a streamlined position. Beginners and less confident swimmers may benefit from fins. Fins are especially useful during side-position drills, where momentum can quickly fall away.

Recommended Triathlon Swimming Drills

The harder drills below show “fins” in brackets.

The following triathlon swimming drills are especially useful for adult athletes:

• • Catch-up freestyle: Push off the wall with both arms extended. Take one stroke while the other arm remains out front. Let the stroking hand meet the extended hand at shoulder width. Then repeat with the other arm. Continue alternating for the set distance. Breathe bilaterally when possible.
  • Polo drill: Swim freestyle with your head out of the water. Use a shorter and faster stroke. Keep your head still and look straight ahead.
  • Fingertip freestyle: Keep your elbow high during recovery. Drag your fingertips slowly through the water until your hand passes your head. Then enter the water as normal. Do not rush the movement.
  • One-arm freestyle, arm out front: Keep one arm extended while the other arm strokes. Enter the water at shoulder width. Breathe every two strokes and rotate your body with each breath. Breathe toward the stroking arm.
  • One-arm freestyle, arm at side (fins): Keep one arm beside your body while the other arm strokes. Breathe toward the arm resting at your side. This harder variation places more focus on body rotation.
  • Three-three-six drill (fins): Complete three strokes with one arm while the lead arm stays extended. Then complete three strokes with the other arm. Finish with six normal freestyle strokes. Repeat the sequence and use bilateral breathing when possible.
  • High-elbow drill (fins): Push off on your side with one arm extended and the other beside your body. Keep your ear against the extended arm and your mouth clear of the water. Slowly move the lower hand from your thigh to your armpit while keeping a high elbow. Then rotate flat and take a half stroke onto the opposite side. Repeat for the set distance.
  • Clenched-fist drill: Swimming with closed fists removes much of the feel from your hands. Swim 25 metres with fists, followed by 25 metres of normal freestyle. Notice the improved feel when you reopen your hands. This drill also encourages better use of the forearms.
  • Sculling: Lie face down with your arms extended and your hands open. Keep your head in the water and use only a light kick for balance. Move your hands and forearms through small, repeated figure-eight patterns. Sweep the water inward and then outward. You should feel constant pressure on your palms and forearms. A faster movement creates more pressure and improves your feel for the water.
  • Hip, shoulder, enter wide (fins): Keep the recovering arm close to your torso. Brush your hip and then your shoulder with your index finger. Enter the water at shoulder width. Keep the lead arm extended until the recovering hand enters the water.
  • Three strokes, side roll and six kicks (fins): Take three normal freestyle strokes. On the third stroke, keep the lead arm extended and place the other arm on your hip. Roll onto your side and hold the position for six kicks. Then take another three strokes and repeat on the opposite side.
  • Distance per stroke: Focus on travelling farther with each controlled stroke.

Many triathletes new to the sport do not complete their triathlon swimming in a squad with a swim or triathlon coach. Whatever the reason may be, training alone can place you at a disadvantage.

A Sample Triathlon Swimming Set

• • 10 x 50m free Distance per stroke (Dps) – 15 sec recovery after each
    4 x 50m – 25m fist/ 25m free – 15 sec
  • 100m Dps
  • 6 x 50m catch up drill – 1 x 50m catch up / 1 x 50m free – 15 sec
  • Pyramid set 100, 200m,400m, 200, 100m on the 2min, 4min, 8min etc
    @ 85-90% effort (If a weaker swimmer start & finish the pyramid with 50m & delete the 400m & adjust the time base to suit).
  • 100m easy backstroke/ freestyle
  • 4x50m fingertip free – 15sec
  • 100m Dps
  • 4x50m kick – 15 sec
  • 100m easy Total 2800m

Open-Water Triathlon Swimming

Some tips & tricks. For additional open-water safety guidance, read AusTriathlon’s open-water training safety advice.

• • Check directions of swim start, turning buoys, swim exit, deepwater start or standing (run in start).
  • Water conditions e.g. rips. Currents, shallow water, sand bars, wind direction.
  • Pick out landmarks that may help you swim in the right direction – trees, buildings, etc.
  • Wading practice and dolphining needs to be practiced.
  • Breathing opposite sides to waves or wind chop.
  • Swim polo to help sight buoys
  • Learn how to draft
  • Body surf (eg for Australian events at surf beaches – Mooloolaba & Byron Bay).
  • Start at a point which will give you the shortest and most direct line to the first buoy.
  • Practice run / breach starts

Triathlon Swimming Aids

Kickboards for Triathlon Swimming

Kickboards isolate the legs and help you focus on your kick. Many adults have limited ankle flexibility. Therefore, fins can help improve ankle movement and lift sinking legs.

Traditional buoyant kickboards can place extra strain on the shoulders. A newer board that sits slightly lower in the water may be more comfortable.

Pull Buoys and Paddles

Many adults reach for a pull buoy when they begin to fatigue. A pull buoy raises the legs and reduces drag. However, it can also reduce the workload placed on the body.

Paddles increase the amount of water caught during each stroke. As a result, they can improve pull strength and stroke length. However, poor technique may increase the risk of shoulder pain.

Choose paddles with holes so water can flow through them. Remove the wrist strap and keep only the finger strap when possible.

During your first two seasons, limit paddle work to about 10% of the session. Also try to reduce your stroke count by two or three strokes per lap. The long-term goal is to maintain that efficiency without paddles.

Your triathlon swimming training and equipment should produce better results. Most importantly, they should also increase your enjoyment of the sport.

A Multisport Consultants coach can help you begin on the right path. This support is especially valuable during the early stages of your triathlon or Ironman journey. A structured plan can help you use your time and energy more effectively.

Take the Next Step

Explore the Multisport Consultants online triathlon training programs. Alternatively, contact Multisport Consultants to discuss a personalised training program.