Swimming is the first leg of a triathlon, and for many, it’s the one that causes the most anxiety. Water can feel more unpredictable than asphalt or a running track, but when done right, it can be a calming and supportive start to an Ironman.
Aleksandr Malkov and Lauri Pakkas are MyFitness trainers with extensive swimming background. They know from experience how different it is to just swim in a pool versus competing with other participants in open water. That’s why they share their knowledge and practical tips here with those who find swimming the hardest or even intimidating part of a triathlon.
How do Aleksandr and Lauri train?
Aleksandr is a former elite swimmer, so he pays more attention to cycling and running in the context of triathlon.
“In winter I swim more, 2-3 times a week, to maintain my technique and endurance. In summer I focus on open water swimming – training in the lake once or twice a week to adapt to the waves and keep track of the landmarks.”
His advice to beginners is simple and specific: “I recommend swimming 2-3 times a week – one time to practice technique, the other – to develop endurance. If you swim consistently and consciously, progress will come quickly.”
On the other hand, Lauri is more relaxed about swimming training, as he has been doing it for over 15 years. He is an experienced swimmer and feels great in the water.
“I usually do 2-3 kilometer swims. Sometimes I focus more on technique, sometimes on distance. I try to swim in open water at least twice a week.”
Aleksandr and Lauri both agree: if you’re not comfortable in the water, start with a trainer or in a group. “Swimming seems scary if you don’t have experience,” says Aleksandr. “A personal trainer will teach you the basics in a month: breathing, body position, and strokes.”
Lauri also stresses safety: “If you can’t swim properly, the distance in open water might seem endless. So don’t underestimate the importance of swimming training when preparing for a triathlon. A trainer will teach you everything you need to know to be comfortable and safe in the water: – adapting to the water, breathing, floating, gliding, swimming, and so on.”
In triathlon, swimming technique is critical, as it directly affects energy expenditure and speed. Proper technique allows you to swim the same distance with less effort, leaving more energy for the bike and running legs.
Common mistakes beginners make
Incorrect breathing: Breathing too fast or irregularly, which leads to rapid fatigue. Learn to breathe every 2-3 strokes, alternating both sides.
Head is too high: Raising your head while breathing disrupts your posture and creates resistance. Keep your head in a neutral position, looking down.
Too short stroke: The arms raise from the water too early, which reduces efficiency. Focus on a long, powerful stroke that ends at the hip.
Overworking your legs: Excessive leg work wastes energy. In triathlon, leg work has more of a support function – use 2-4 kicks per cycle.
Sinking body position: Hips sink too low in the water, increasing resistance. Focus on keeping your body horizontal on the surface of the water, as if you are “gliding” on it.
To develop the technique
Work with a trainer: A trainer will help improve your posture, strokes and breathing. Even 4-6 sessions can have a significant effect.
Exercises: Add exercises like one-arm swimming, fist swimming, or half-stroke swimming to your trainings to improve your stroke efficiency.
Consistency: Swim at least 2 times a week, focusing on technique rather than speed.
Pool vs. Open Water: What’s the Difference?
Open water swimming is very different from swimming in a pool. A pool has marked lanes, calm water and good visibility, while in open water you must consider waves, currents and poorer visibility. Only a few landmarks, such as buoys or objects on the shore, help you stay on track. This makes open water swimming not only a challenge, but also a fun and varied experience.
Aleksandr’s recommendations: how to practice swimming in open water?
- Practice keeping your sight on a landmark: Learn to swim straight, lifting your head every 6-8 strokes to check your direction. Use landmarks (such as trees or buildings) as you practice.
- Adapt to waves and currents: start with calm water (e.g. a lake) and then move to the sea, where there are more waves.
- Wetsuit practice: Practice swimming in a wetsuit to get used to the feeling. Training in a wetsuit is important because it changes your body position and the feel of your stroke.
- Simulate competition: Practice swimming in a crowd, such as starting with friends, to get used to the physical contact in the water.
Lauri’s advice to newbies: start slow and smart.
- Start with shore swimming. “If you don’t have open water swimming experience, you don’t have to swim across the lake right away,” says Lauri. Start with shore swimming to get used to the water and the environment.
- Practice floating on your back. Before you go out into open water, learn to float on your back – this is an important skill for resting and catching your breath.
3. Use a swimming buoy.
A buoy gives you a sense of security and a place to rest if needed. It also makes you visible to others in the water
- Join a group training session. “There are special training sessions at Männiku Quarry where you can learn how to swim in open water,” suggests Lauri. Group training sessions are especially useful if you plan to compete in open water.
Choosing a wetsuit: what to keep in mind?
Aleksandr:
“The choice of wetsuit depends on your swimming skills, budget and the type of competition. Beginners are best suited with wetsuits with good buoyancy – they help keep the hips higher and reduce water resistance. More experienced swimmers may prefer more flexible and faster models.”
Lauri:
“The wetsuit should fit well – not too big and not too small. Make sure it is designed for swimming, not surfing or other water sports. The safest place to buy a wetsuit is from a sports shop, where a specialist can help you choose the model that is right for you.”
“It’s warm to swim in a wetsuit, so you can safely go into the water even before the beach season begins. Most of the time, I swim in open water in a wetsuit. But if the water in the lake gets too warm, I prefer to swim without it.”
