3 Steps to a Panic-Free Triathlon Swim Start

The swim start can be a pretty scary part of any triathlon and with good reason. If you're like most triathletes then your swim training is primarily focused on improving your freestyle swim stroke. One key aspect to an efficient freestyle stroke is to minimize drag by looking down and slightly forward while you swim.

That means you spend most of your time not looking where you're going. Not a big deal when you're doing laps in the clear pool water. But when you add poor underwater visibility at many venues and anywhere from a few dozen to a couple of thousand other competitors, all bets are off.

So what can you do to keep the swim start from ruining your big day? The number one thing you can do is come prepared. This article's going to cover three key areas to help focus your swim training so you can enjoy your day from the moment the gun goes off.

More: 5 Secrets of the Triathlon Swim

Confidence Comes with Competency

If you don't know how to swim then you're in over your head from the start. No matter what precautions the race director takes, it's unlikely you're going to feel comfortable in the water. The fact is you entered a race that begins with a swim and it's your responsibility to come ready to cover the distance. So if you can't swim or have minimal skills then the first step to becoming confident is to crank up your competence.

? Personal lessons can quickly jump-start your swim training: Nothing is more effective than some one-on-one coaching when it comes to the swim. It's a highly technical sport because it takes place in an unstable environment so just trying harder won't do. A swim coach with a video camera can help you identify problem areas and get you focused on the right technique drills to correct them.

? Skill comes from technique drills: Technique drills should be built into every swim session. Early in the season it's particularly important because you can focus on your swim stroke without the pressure of preparing for an upcoming race.

Swim drills come in two different flavors. The first is body position drills that get you streamlined in the water. These drills consist primarily of kick on-side drills and focus on getting you long and narrow in the water. If you have a weak kick it's best to get a pair of short fins, like Zoomers, to help move you through the water. The second type of drill is power drills. Single arm, catch-up, and fist drills are some of the most common. The goal here is to build your distance per stroke by focusing on how your arm moves through the water in conjunction with rest of your body, particularly your hips.

More: 3 Common Misconceptions in Freestyle

? Start Early and Swim Often: Frequency is the secret to getting better and improving fitness faster. However, finding the time to increase your swimming can be tough.

Here's one way to build more stroke time into your program. Every third week during your base building period, focus on swimming. Try to get anywhere from 3 to 5 swim sessions in during that week. In the other two weeks try to maintain anywhere from 60 to 75 percent of your training volume from the week you focus on swimming.

That means that during your swim focus week you might swim five times but they might be sessions of 45 minutes. During your non-swim focus weeks get in the water at least twice for an hour to an hour and 15 minutes. That will allow you to maintain your swim fitness at the current level and focus on your bike or run that week.

More: 12-Week Swim Workout Plan for Sprint Triathlons

Performance Through Dry Land Training

Not all swim training has a place in the water. You can use stretch cords to improve your swim specific strength and hone your stroke technique. Get in the habit of using your stretch cords for a few minutes every day and especially before you leave for the pool to warm up your muscles.

Make sure you break the stroke down (the catch, pull, and finish) and practice perfect technique. Complete the session with 50 to 100 full stroke repetitions. If you want to get the most out of these sessions stand on a Bosu or a couple of pillows so you engage the lower half of your body. Do this consistently and you'll get measurable serious gains in less time.

More: 4 Ways to Improve Your Swim Technique

Use Your Imagination to Gain an Edge

Visualize yourself being under control and relaxed at the beginning of the swim on a regular basis in the weeks and months leading up to the race. The best way to do this is to write out the ideal scenario as you'd like it to happen. Then read it over until you can close your eyes and easily imagine being there. The more sensory information you can build in, such as the feel of the water or the sound of the crowd, the better.

It's a good idea to incorporate some bad things, such as getting kicked or having your goggles knocked off, and see yourself using your breath to stay calm and relaxed while you handle the situation and then go on with your day.

If you follow these three steps there's no guarantee that you won't have an incident during the swim. But there's a very good chance that whatever happens you can handle the situation calmly. Remember triathlon racing is a voluntary endeavor. Show up on race day prepared for the challenge and enjoy the day. Because if you aren't having fun, what's the point?

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