The swim is surely the most intimidating discipline for new triathletes, especially in the open water of race day, a dark and murky place that's full of limbs that aren't your own. Use these four tips to conquer the swim (and your anxiety).
Video courtesy of swimsmooth.com
Start slow and build
Many runners think they'll get better if they just swim enough miles. This approach doesn't work. "Swimming is so much about technique; you retain it longer if you practice mindfully, rather than getting fatigued and losing form," says Lesley Mettler, a level II USA Triathlon coach in Seattle.
Learn proper technique
Taking a lesson is the best way to get more comfortable in the water. And a swim coach will see things you can't feel, and provide simple fixes to make your stroke more efficient.
Swim extra long
Build up your endurance so that you're able to swim 1.5 times the distance demanded on race day. "That way, if you're less confident in your swim skills, you'll feel sure you can cover the distance," says Mettler.
Go jump in a lake
Brave the open water to get used to swimming in something other than a pool. Before you do, though, make sure you're comfortable breathing on both sides of your body. That way if waves or wind make breathing on one side difficult, you can easily swap sides.
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How to maintain an efficient freestyle stroke
Roll your shoulders and hips side-to-side with each stroke to slice through the water with less drag.
Your legs should churn the water behind you but not thrash around too much, which creates more drag than propulsion.
Put your head down and look at the bottom of the pool. This helps your hips and legs stay elevated.
Stretching out your arm and knifing it into the water in front of your shoulder (not your head) gets the most out of each stroke.
Keeping one eye in the water when you turn your head to breathe will keep your body from twisting too far to the side.
