Triathletes know all too well that the swim leg can set the tone for the rest of the race. While it’s the shortest of the three disciplines, an inefficient or exhausting swim can leave athletes drained before they even touch the pedals or lace up their shoes. The key to a successful triathlon swim is not brute strength, but efficiency—swimming smarter, not harder.
Kevin Morgan of Rochester NY understands that improving one’s swim efficiency hinges on optimizing three critical areas: form correction, breathing rhythm, and focused drill work. Mastering these elements can significantly reduce energy expenditure, improve speed, and help triathletes emerge from the water fresh and ready for the next leg.
The Foundation of Efficient Swimming: Proper Form
Good technique is the cornerstone of energy-efficient swimming. Many triathletes, especially those who did not come from a competitive swim background, may never receive formal stroke instruction. As a result, they often rely too much on muscular effort instead of hydrodynamic efficiency.
Body Position
The first aspect to address is body position in the water. Ideally, the swimmer should aim for a horizontal, streamlined body alignment with minimal drag. A common issue is the “sinking hips” phenomenon, where the lower half of the body dips below the surface, creating resistance.
To fix this, swimmers should engage their core muscles, maintain a slight head-down gaze (look straight down at the pool floor or slightly ahead), and keep their hips high. Incorporating balance drills like the “Superman glide” or “dead man’s float” helps reinforce this optimal body position.
Arm Mechanics and Stroke Efficiency
Proper stroke mechanics ensure that the swimmer gets maximum propulsion with each arm movement. The freestyle (or front crawl) stroke should involve an early vertical forearm (EVF) catch phase, where the elbow remains high while the forearm drops vertically to catch water. This movement allows swimmers to push against more water with less effort.
A common error is overreaching or crossing the center line during the hand entry phase, which leads to inefficient movement and increases drag. Instead, the hand should enter the water in line with the shoulder and extend forward with a slight downward angle. During the pull phase, the hand should travel close to the body in an “S” shape to maximize force application.
Kick Efficiency
Triathlon swims don’t require a powerful flutter kick like a sprint event might. Overkicking can quickly deplete energy stores. Instead, triathletes should focus on a gentle two-beat kick that synchronizes with their arm strokes. This kick helps maintain body balance and rhythm without consuming excessive energy.
Breathing Rhythm: The Oxygen Economy of Swimming
Breathing is another area where many triathletes can improve efficiency. Irregular breathing not only disrupts stroke rhythm but also causes anxiety and fatigue. An effective breathing strategy supports a steady oxygen supply and helps maintain a relaxed stroke.
Bilateral Breathing
Practicing bilateral breathing—alternating breathing sides every three strokes—encourages symmetry in the stroke and balance in the body roll. While it may not be the go-to method during race day for every triathlete, using it in training helps reduce overreliance on one side and ensures more consistent form.
Controlled Exhalation
Many swimmers hold their breath while their face is underwater, then exhale and inhale rapidly during the brief time their mouth is out. This leads to oxygen debt and panic. Instead, swimmers should exhale continuously and gently through the nose or mouth while underwater. This approach ensures a quicker and more effective inhale when the head turns for air.
Timing with Stroke
Breathing should seamlessly integrate with the stroke cycle. Ideally, the breath is taken during body rotation rather than by lifting the head, which can cause the hips to drop and disrupt balance. Practicing this coordination helps maintain streamlined posture and avoid unnecessary drag.
Drills That Build Efficiency
Form and breathing improvements are best reinforced through specific drills. Rather than just logging laps, focused drill work trains muscle memory and improves the brain-body connection in the water.
Catch-Up Drill
The catch-up drill forces swimmers to complete one full arm cycle before beginning the next. It helps isolate arm movement, reinforces proper hand entry and body roll, and corrects timing issues.
Fingertip Drag Drill
This drill requires swimmers to drag their fingertips along the surface during the recovery phase of the stroke. It improves high elbow recovery and reinforces awareness of arm movement patterns, promoting smoother and more relaxed strokes.
Zip-Up Drill
The zip-up drill mimics zipping a jacket by having swimmers run their thumb along the side of the torso during the recovery phase. This emphasizes a narrow, efficient arm path and prevents wide, wasteful movements.
Sculling
Sculling drills improve feel for the water—a critical but often overlooked component of swimming. These drills teach swimmers how to apply pressure to the water effectively, enhancing propulsion without excessive force.
Kickboard and Pull Buoy Sets
Using a pull buoy isolates the upper body, helping swimmers focus on arm mechanics and breathing. Kickboard sets, when used sparingly, can strengthen core and hip flexor engagement. Both tools help reinforce good form elements.
Bringing It All Together: Practice with Purpose
Improving swim efficiency is not about adding hours in the pool, but about practicing with intention. A balanced swim training session might include:
- A warm-up (e.g., 300-500 yards)
- Drill sets focused on one form element (e.g., 4×50 catch-up drill)
- Main set combining endurance and technique (e.g., 5×200 focusing on breathing rhythm)
- A cool-down (e.g., 100-200 easy swim)
Adding occasional swim video analysis or seeking feedback from a coach can further refine technique and identify hidden inefficiencies. Even small improvements in stroke mechanics or breathing rhythm can translate to minutes saved on race day and significantly lower energy expenditure.
Small Tweaks, Big Gains
Swimming smarter means training with focus, correcting inefficient patterns, and developing techniques that conserve energy. For triathletes, the goal isn’t to become a world-class swimmer, but to exit the water strong, confident, and ready to dominate the bike and run. By adjusting form, mastering breathing, and incorporating purposeful drills, athletes can swim with greater ease and efficiency—ultimately improving their entire race performance.
