If you’ve ever stared at a triathlon sign-up page and thought, The bike and run? Fine. The swim? Absolutely terrifying… we hear you. A theme emerges amongst triathletes: it’s not that you don’t want to swim, it’s that you’re not sure where to start.
Learning To Swim For Triathlon
Well, don’t worry, learning to swim for a triathlon is totally doable. We see people go from “head-up doggy paddle” to confidently cruising through open water all the time. We thought it would be useful to talk you through how most triathletes approach this area.
Step 1: Let’s make peace with the water
Before we worry about pace, stroke count, or how fast that person in the next lane is going, we start with something simpler: feeling at home in the water.
Start in the shallow end where you can stand comfortably. Get used to putting your face in the water: chin, then mouth, then nose, then full face. Exhale gently as you go.
Practice blowing bubbles. First do this on the surface, then with your face in. It sounds basic, but this is how we teach your brain that water and breathing can coexist.
If you are doing this in the pool, use the wall for support and experiment with floating on your front and back, feeling your body supported by the water.
Step 2: Breathing comes first
If we had to pick one make-or-break skill, it wouldn’t be a fancy stroke; it would be breathing.
In freestyle for triathlon, the goal is a calm rhythm:
Face in the water, looking down.
Exhale continuously through your nose or mouth in the water.
Turn your head to the side just enough to sip air, one goggle in and one goggle out.
Many beginners either hold their breath or try to inhale and exhale during the split second the mouth is above water. That’s when panic hits. So let’s break it down:
- Stand in the shallow end, take a breath, put your face in, and slowly exhale underwater.
- Turn your head to the side (like you would when swimming), come up for air, then repeat.
- Once that feels familiar, add gentle kicking while holding the wall, keeping your face in and turning to breathe when needed.
If you can control your breathing, you can control your swim. Technique, distance, and confidence all start there.
Step 3: Build your freestyle foundations
Now we can talk about the stroke itself. For triathlon, we’re almost always talking about front crawl (freestyle). The big four building blocks we see again and again are:
Body position
We want you long and streamlined, not sitting in the water like a sofa. Your eyes should be looking down, not forward. The back of your head, hips, and heels should be close to the surface. Your core should be lightly engaged, like you’re zipping up a tight pair of jeans.
Alignment
Each arm should enter the water roughly in line with your shoulder, not crossing your centre line. Imagine there’s a narrow channel in front of each shoulder, and your hand stays in its own lane all the way through the pull.
Propulsion (the pull)
You’re not patting the water. You should be holding it and pushing it backwards. A slightly cupped hand with a firm wrist lets you grab water and pull your body past your hand.
Relaxed kick
This is a triathlon, not a 50m sprint. We want a steady, economical kick, not a frantic one that drains your legs before you even reach T1.
A great early session might be something like: 4–6 easy lengths focusing only on body position, then a few lengths of single-arm drill, then full stroke, all at a relaxed pace. No heroics. Just smoothness.
Step 4: From lengths to race distance
One of the questions we hear all the time is: “How long will it take to get triathlon-ready?” There’s no one-size-fits-all answer, but a solid rule of thumb is: with 2–3 focused swims per week, most beginners can develop solid, race-ready skills in about 3–6 months.
The keyword there is focused. Instead of just hopping in and swimming till you’re exhausted, try something like:
Warm-up: 4–8 easy lengths, any stroke.
Drills: 4–8 lengths of technique work (kick on side, catch-up drill, single-arm, etc.).
Main set:
Week 1–2: 8 × 25m with lots of rest.
Week 3–4: 6 × 50m.
Week 5–6: 4 × 100m.
Cooldown: Easy 2–4 lengths.
As the weeks go by, you should gradually increase your total distance, but you should always protect your technique. If form falls apart, you could shorten your reps or add in a rest, instead of forcing “junk metres”.
Step 5: Getting ready for open water
Pool confidence is brilliant, but triathlon rarely happens in a perfectly still, tiled box. At some point, you will need to meet the lake, river, or sea.
We’d suggest starting with calm, shallow water and going with a friend, coach, or group.
You can start by practising just floating and breathing in your wetsuit. This will help you get used to the extra buoyancy.
From here, you can add some short swims along the shore, where you can stand if you need to.
Once you feel comfortable, you can introduce sighting. This is where, every few strokes, lift your eyes just enough to spot a landmark (buoy, tree, boat), then put your face back down and continue.
When you’re more confident, practice swimming near others to simulate race hustle. This may include light contact on arms or legs, the occasional stray foot. It’s all part of the game.
Open water feels like a different sport at first, but it’s just your pool skills, translated to a bigger, messier playground.
Step 6: Training with people who pull you along
If you have access to a swim group or triathlon club, you can start here. The structure, coaching eyes on your stroke, and the simple fact of showing up at the same time every week make a massive difference.
Even without a formal group, a friend with a waterproof camera could film you. Seeing yourself swim is often the fastest shortcut to finding out where you can improve your technique.
Step 7: Swim kit
Since we live in a swimwear world all day, we can’t resist a quick gear checklist. You don’t need a suitcase of kit, but a few smart choices make learning to swim so much more enjoyable:
A comfortable, well-fitting swimsuit that doesn’t drag or shift when you push off or sight. We have some fantastic choices, including chlorine-proof swimsuits, legsuits and longer length swimwear.
Goggles that seal well and don’t fog every two minutes. You might consider having a clear pair for indoor pools and a tinted or mirrored pair for bright outdoor races.
A silicone swim cap to keep hair under control and reduce drag. For outdoor swims, the brighter the better, as you can be seen more easily.
For open water, a triathlon wetsuit that fits snugly but doesn’t strangle your shoulders.
Optional extras like a pull buoy, fins, or paddles can be handy for drills later on, but they’re not mandatory on day one.
Our philosophy is simple: your swim kit should quietly help, then disappear from your mind so you can focus on breathing, body position, and enjoying the water.
Learning to swim for a triathlon isn’t about being born a natural in the water. It’s about giving yourself time to get comfortable, working on the basics and showing up consistently, even when progress feels slow. Good luck!