Swimming is the great equalizer in triathlon. You can be the strongest cyclist or fastest runner, but if you can't swim efficiently, you'll start the bike leg already behind and exhausted. The good news? Swimming is the most technique-dependent sport, which means small improvements in mechanics can yield massive gains in performance and energy conservation.
🏊♂️ What You'll Learn in This Guide
- The 4 pillars of efficient swimming technique
- Common technique mistakes that waste energy
- Specific drills to improve each aspect of your stroke
- How to practice technique without losing fitness
Why Technique Matters More in Swimming
In running: Poor form might cost you 10-15% efficiency
In cycling: Poor position might cost you 5-10% efficiency
In swimming: Poor technique can cost you 30-50% efficiency
The physics:
- Water is 800x denser than air
- Small technique flaws create massive drag
- Strength can't overcome poor mechanics
- Energy saved in the swim pays dividends in the bike and run
The 4 Pillars of Efficient Swimming
Pillar 1: Body Position and Balance
The goal: Minimize drag by maintaining a horizontal, streamlined position.
Key elements:
- Head position: Eyes looking down, not forward
- Hip position: Near the surface, not dropped
- Leg position: Feet just breaking the surface
- Core engagement: Stable, streamlined body line
Common mistakes:
- Looking forward (raises head, drops hips)
- Pressing down on the water (creates drag)
- Tense shoulders (disrupts streamline)
Drill: Superman Glide
- Push off wall in streamline position
- Hold glide as long as possible
- Focus on floating, not pressing down
- Practice 6-8 glides per session
Pillar 2: Efficient Catch and Pull
The goal: Maximize propulsion while minimizing wasted energy.
Key elements:
- High elbow catch: Elbow higher than hand underwater
- Early vertical forearm: Hand and forearm as one paddle
- Pull pattern: Straight back, not wide sweeping motion
- Finish: Hand exits at thigh, not at hip
Common mistakes:
- Dropped elbow (pushing water down, not back)
- Wide pull (inefficient, causes crossover)
- Short pull (not using full stroke length)
Drill: Catch-Up
- One arm extended while other completes full stroke
- Touch hands at extension before starting next stroke
- Focus on patient, complete strokes
- 6-8 x 25m with 15-20 seconds rest
Pillar 3: Rotation and Timing
The goal: Use core rotation to generate power and efficiency.
Key elements:
- Body rotation: 30-45 degrees to each side
- Core-driven rotation: Power comes from core, not arms
- Timing: Rotation initiates the catch
- Opposite arm/leg coordination
Common mistakes:
- Flat swimming (no rotation)
- Arm-driven rotation (inefficient)
- Poor timing (rotation after catch)
Drill: Side Kick
- Kick on side with bottom arm extended
- Top arm at side, face partially in water
- Rotate every 6-8 kicks
- 4 x 25m each side
Pillar 4: Streamlined Kick
The goal: Maintain body position and add propulsion without excessive energy cost.
Key elements:
- Kick from hips, not knees
- Slight knee bend, flexible ankles
- Toes pointed, feet just breaking surface
- Rhythm: Usually 2-beat or 6-beat kick
Common mistakes:
- Kicking from knees (inefficient)
- Kicking too deep (creates drag)
- Over-kicking (wastes energy)
Drill: Vertical Kick
- Treading water using only legs
- Hands out of water or crossed on chest
- Focus on technique, not speed
- 4-6 x 30 seconds with 30 seconds rest
Progressive Technique Development
Week 1-2: Foundation
Focus: Body position and balance
- 50% of swim time doing drills
- Emphasis on gliding and floating
- Slow, deliberate movements
Week 3-4: Catch Development
Focus: Efficient catch and pull
- Add catch-focused drills
- Maintain emphasis on body position
- Gradual increase in stroke rate
Week 5-6: Rotation Integration
Focus: Core rotation and timing
- Side kick and rotation drills
- Combine with previous elements
- Practice bilateral breathing
Week 7-8: Speed Development
Focus: Putting it all together
- Maintain technique at higher speeds
- Add race-pace intervals
- Build confidence and endurance
Breathing Technique
Bilateral breathing benefits:
- Balanced stroke development
- Better navigation in open water
- Reduced neck strain
- Improved rhythm
Breathing mechanics:
- Exhale continuously underwater
- Turn head with body rotation
- Breathe to the side, not forward
- Quick inhale, long exhale
Common breathing mistakes:
- Holding breath underwater
- Lifting head to breathe
- Breathing too frequently
- Disrupting stroke rhythm
Open Water Specific Skills
Sighting Technique
When to sight:
- Every 6-12 strokes in open water
- More frequently in rough conditions
- Less in calm, clear water
How to sight:
- Lift eyes only, not entire head
- Sight during the breathing stroke
- Quick glance, then back to normal stroke
- Use peripheral vision when possible
Mass Start Survival
Positioning:
- Start to the side if you're slower
- Find clear water quickly
- Don't fight for position in the first 100m
Technique adaptations:
- Slightly higher stroke rate initially
- More defensive positioning
- Ready to switch to breaststroke if needed
Triathlon-Specific Considerations
Wetsuit Swimming
Technique modifications:
- Less kick (wetsuit provides buoyancy)
- Focus on stroke rate, not stroke length
- Practice sighting with wetsuit vision restrictions
Energy Conservation
Remember: You have two more sports to go
- Swim at 85-90% effort, not 100%
- Focus on smooth, efficient strokes
- Save explosive efforts for the bike and run
Drill Progression Workouts
Beginner Technique Session (30-40 minutes)
Warm-up: 200m easy swim Main set:
- 6 x 25m Superman glide (20 sec rest)
- 6 x 25m Catch-up drill (20 sec rest)
- 4 x 25m Side kick (30 sec rest)
- 200m easy swim focusing on technique Cool-down: 100m easy
Intermediate Technique Session (45-60 minutes)
Warm-up: 400m easy swim Main set:
- 8 x 25m Catch-up drill (15 sec rest)
- 6 x 50m Side kick (25 sec rest)
- 4 x 75m Swim with focus on rotation (30 sec rest)
- 6 x 25m Vertical kick (30 sec rest) Cool-down: 200m easy
Advanced Integration Session (60-75 minutes)
Warm-up: 600m easy swim Main set:
- 4 x 100m build (25 easy, 25 moderate, 25 hard, 25 easy)
- 8 x 50m technique focus (alternate catch, rotation, kick)
- 4 x 200m negative split (second 100m faster) Cool-down: 300m easy
Common Technique Fixes
Problem: Crossing Over
Symptom: Hand enters water past body centerline Fix: Focus on shoulder rotation, not reaching across Drill: Single-arm swimming with opposite arm at side
Problem: Short Stroke
Symptom: Hand exits water at hip or earlier Fix: Finish each stroke at the thigh Drill: Catch-up drill with emphasis on full extension
Problem: Dropped Elbow
Symptom: Elbow drops below hand during pull Fix: Think "high elbow" throughout pull phase Drill: Sculling drills to feel water pressure on forearm
Problem: Inefficient Kick
Symptom: Legs sinking, excessive splash Fix: Kick from hips, not knees Drill: Vertical kick and kick on side
Your Swimming Technique Action Plan
✅ Week 1: Video analysis or coach evaluation of current technique
✅ Week 2: Focus on body position and balance fundamentals
✅ Week 3: Add catch and pull technique work
✅ Week 4: Integrate rotation and timing elements
✅ Ongoing: Dedicate 25-30% of swim time to technique work
Measuring Progress
Stroke count:
- Count strokes per 25m or 50m
- Aim to maintain or reduce count while maintaining speed
- Efficient swimmers: 16-20 strokes per 25m
Swim golf:
- Add your time + stroke count for a given distance
- Lower scores indicate better efficiency
- Track monthly to see improvement
🔗 Ready to Transform Your Swimming?
Swimming improvement isn't about training harder—it's about training smarter. Focus on technique first, fitness second, and you'll be amazed at how much faster and more efficiently you can move through the water.
👉 Get personalized swim training with technique analysis →
Next up:
📖 Make Every Pedal Stroke Count: Cycling Efficiency and Form for All Distances →
"Swimming is not about moving your arms and legs; it's about moving your body through the water with the least resistance." - Terry Laughlin
Perfect technique isn't about being perfect—it's about being efficient. Every stroke counts, especially when you have 112 miles to bike and 26.2 miles to run.
