Essential Swim Techniques for Triathlons

Last Updated on October 31 by Joan

How is triathlon swimming different from other swimming competitions? What are the swim techniques for triathlons? Can you only use front crawl in triathlons? If you are asking these questions, then you are in the right place! Let’s dive in!

For many triathlon participants, the swimming leg can be challenging, especially for those who are not proficient swimmers even if they have completed several sprint triathlon distances, Olympic triathlons, and Ironman. Also, the fact that triathlon swims usually take place in open water makes it even more intimidating. Learning the most suitable triathlon swim stroke plays a big factor in a strong finish. In this article, we’ll walk you through the best triathlon swimming strokes, tips for using them effectively, and other techniques to enhance your overall swimming performance. 

What are swimming strokes for a triathlon?

The four main swimming strokes for triathlon are freestyle, backstroke, breaststroke, and butterfly. Each stroke has its strengths and limitations, and understanding when and how to use them in triathlon swim can be a game-changer.

Freestyle

Freestyle or front crawl is the most popular and efficient stroke for triathlons. It keeps a streamlined body position and allows for easy navigation. The freestyle swimming technique in open water uses the same body roll motion as in pool swimming. Combine this with bilateral breathing, sighting, and drafting, and you’ll nail the open-water swim!

Most of the time you’ll swim using freestyle. Here are some tips on swimming forms for triathlon that you should know if you’re doing freestyle:

1. Relax your body. Use your energy to move your body forward instead of adding resistance to the water.
2. Align your spine the way you are standing up tall. Don’t let your legs sag. Keep your head in line with your body.
3. Glide your body for each stroke. By gliding, you’ll cover more distance for each stroke, maximizing the energy you expel to pull water.
4. Rotate your body and don’t be stiff every stroke, but you shouldn’t over-rotate. Your torso should never go past 45% on either side when you rotate.
5. Your hand entry should be should-width apart. Don’t cross your arms when your hands enter the water to start a pull. If it helps, imagine your hands entering at 11-1 position on the clock.

Additionally, here are some tips to improve freestyle swimming technique in open water swims:

Bilateral Breathing: Practice breathing on both sides during training to improve awareness and adaptability in unpredictable open water conditions

Sighting: Incorporate sighting techniques to navigate efficiently and stay on course during open-water swims

Drafting: Learn to draft behind other swimmers to reduce resistance and conserve energy during the swim leg of the triathlon

Backstroke and Butterfly

While backstroke and butterfly strokes can be used in triathlons, they come with limitations. They are only best for short bursts of speed or when relieving muscle fatigue in long swims. 

The backstroke uses an alternating arm and leg movement while on your back. It is not ideal for open water conditions because it poses challenges in navigation and sighting. However, it can be useful when resting and maintaining body alignment in the water. On the other hand, the butterfly stroke is energy-demanding and may not be sustainable for the entire swim leg. 

Breaststroke

Breaststroke is another swimming stroke option for some triathletes. It may be a slower stroke than freestyle, but it is a good option for triathlon beginners because it allows for better visibility while breathing. Experienced triathletes use this stroke during swim start to maintain a steady pace amidst crowding swimmers. It is also a good option to catch your breath instead of stopping and treading water. 

Tips to improve triathlon swim technique

Now that you already know the various swimming strokes for triathlon, here are more triathlon swimming tips to help you improve your triathlon swim performance.

Maintain proper body position

Maintaining a horizontal body position helps reduce drag and facilitates smoother movement through the water. Engage your core and strive to keep your body as flat as possible.

Practice proper hand entry and timing

Focus on entering your hands smoothly and extending your arms fully before initiating pulling water. Keep your arms in line with your shoulder to avoid unnecessary movement. Proper timing ensures that you harness the maximum propulsion from each stroke.

Master the art of catch

Catching more water before pulling maximizes the efficiency of each stroke. This helps you propel forward with less effort. Once your hand enters the water, keep your fingers outstretched and pointing forward to increase the surface area of your catch. 

Work on your breathing

Practice timing your breath to the rhythm of your stroke to avoid overexertion and help regulate your pace. In open water, mastering bilateral breathing during freestyle can be especially advantageous. This breathing technique helps balance the workload on both sides of the body.

Reduce the number of stroke count

Swimming at a lower stroke count makes you more efficient in the water. Focus on longer and more powerful strokes to achieve this.

Learn treading water

Treading water is a crucial skill for long, open-water swimming. It allows you to rest. It is also an alternative stroke to sight for buoys in choppy water. Having this skill will make you more confident in open water. 

Final Thoughts from Your Multisport Buddy

Speed is not the sole factor in finishing the swimming leg of a triathlon. Proper triathlon swimming technique and form play a crucial role in moving in water more efficiently. By understanding the strengths and limitations of each swim stroke and focusing on essential swimming techniques, you’ll be able to conserve energy for the subsequent legs of the triathlon.