The Ultimate Triathlon Swimming Course

Master the four phases of the stroke cycle—entry, catch, pull, and recovery—by keeping arms at your sides, staying tall in water, and pushing water straight back.

Master the entry and extension phase: the hand enters underwater fingertips first, powered by the shoulder blade and catch, generating propulsion with minimal splash.

explain the catch, which accounts for about 80 percent of propulsion in triathlon swimming, detailing elbow-high entry, forearm paddle, and torso rotation to maximize resistance.

From the catch, move water backward as the arm sweeps toward the hip. Debate the underwater S curve: a natural path from 45-degree diagonal to straight, not exaggerated.

Use a high elbow recovery to bring the arm into entry position, lifting the elbow with the forearm angled forward and the shoulder blades together to handle waves in open-water.

Exhale steadily underwater to prevent co2 buildup; avoid nose clips. Coordinate breathing with stroke entry and rotation, keep the head in line, and reset after each breath.

Learn how the triathlon kick maintains streamline with shallow kicks from the hip. Balance arm strokes and conserve energy by keeping feet under the surface.

Learn how stroke count and stroke rate determine swim speed, and how to optimize cadence without sacrificing technique by measuring strokes per length, maintaining count, and training varied intensities.

Master the pitch by maintaining a line from hand to toe, 45-degree chin, chest forward, shallow kicks, and exhale underwater to keep center of lift aligned with center of gravity.

perform a drill using a kickball extended in front while alternating arm cycles to feel the correct water entry and shoulder alignment, correcting overreaching or underreaching.

Master roll correction by keeping body rolls along the center axis for an even 45-degree catch, enabling easy breathing, streamlined position, and powerful torso and back muscle engagement.

Master the sculling drill to fine tune your water feel, keep the catch depth around two feet with elbows high, and push water side to side to optimize resistance.

Practice the side glide drill in the ultimate triathlon swimming course by extending one arm, rolling to the side, and using only kicks to propel forward; fins optional.

Isolate one arm during a swim cycle to focus on each phase, using a leg float if needed; reset breath by returning the head to the bottom, and alternate sides.

Master the alternating arms drill with a kickboard to learn the correct water entry, prevent overreaching or underreaching, and feel your shoulder brush past your ear.

Shark fin drill keeps the hand near the body on exit, lifting the arm for the next entry, with a kickball between the legs and tapping after each pole.

Practice the fingertip drag during the over-arm recovery, lightly dragging fingertips across the water surface to set a high upper-arm position and guide ideal arm geometry for open water swimming.

Identify open water swimming challenges in triathlon swimming, including cold water muscle fatigue and lactic acid buildup. Navigate crowded starts, markers, breathing in waves, and unpredictable currents to adapt.

Master the reset in the swim to manage anxiety and stay safe by staying upright, pushing your feet down, head up, moving aside, and treading water until breathing is controlled.

Position yourself on the outside edge of the pack to avoid collisions in traffic, seed yourself by pace, and use drafting behind and to the side to glide past rivals.

View waves as a cork, practice buoyancy, breathe through pursed lips, and sight markers at the crest; maintain axial balance and early elbow reach to stay on course.

Learn pacing strategies to swim efficiently under pressure; compare performances at 7 versus 9 intensity, time your full distance, and conserve energy for the bike and run.

Execute a fast water exit and transition by walking out, freeing your hands, peeling the wetsuit, applying body glide, drying feet, and organizing gear for T1 and T2.