Level Two Triathlon Coach and triathlete Brendon Downey, from the Millennium Institute of Sport & Health in New Zealand, offers some triathlon swim technique tips and tactics for triathletes that don't have to do with the actual swimming, but will help any triathlete achieve a faster swim in a triathlon. These points and questions to consider before the start of the triathlon - and the answers to these pre-race questions - will help triathletes race better, faster, and more efficiently.

Navigation

• Generally in professional races there is not a lot of Navigation required, the lead swimmer often has a lead Kayak to follow and everyone else is just following the swimmers in front. In other races, navigation becomes more important.
• Knowing the distance to turn buoys and the exit can be helpful.
• I recommend learning a very low head up check to sight landmarks.
  • As you reach forward and begin to roll your body take your breath while looking forward (lift your head).
  • You can do this without lifting your head too high, so you avoid sinking your feet and creating extra drag.
  • This is particularly helpful in non wetsuit swims.

Catching Waves

• Waves are there to be caught. I have stood up jumped on a wave and been 45sec ahead of those who kept swimming. Practice this, it's fun and can come in very handy.

Racing Breathing

• Breathing into or away from waves? Generally the advice is to breathe away from waves.
• I learned open water swimming in windy New Zealand including doing races in Wellington. I like to breathe towards the waves because I can roll more and get my windward arm over the wave, plus I can time my stroke so that I maintain a better rhythm.

Tactics Employed to Drop Other Swimmers (The following tactics are available to drop other swimmers. I give each a rating as to the effectiveness of each. You be the judge):

• Just swim hard (3/10). If you're Craig Walton go for it! Stop kicking and swim hard and move sideways - 5/10. More effective in murky water. Not effective in buoyant clear Hawaiian water.
• Pull up beside the swimmer in front (7/10). Can be an extremely effective tactic. Over the last 300m of a hard 1500m swim where the leading bunch is strung out and tired, this tactic can limit the size of the bunch and improve your odds of having a lead over rivals off the bike. See the notes below on drafting.
• Zig Zag. Basic tactic of swimming off course to drop another swimmer. The trick is to Zag just before the following swimmer has matched your Zig. Not effective in a race with several similar strength swimmers swimming at the front.
• Swim directly at a course marker and go around at the last minute (3/10). Not effective on experienced swimmers, more likely to work in junior races. Rick Wells did this too me once at the New Zealand Half Ironman Champs, I had my head down and was going flat out to be there - ouch!
• Rounding turn boys put in an effort and round further than needed (following athlete might not be expecting this) (3/10). Another tactic that Rick used on me once!

More Tactics (if the swim includes a beach exit and re-entry):

• Good transition during in and out (3/10). Porpoise/wade/run/wade/porpoise. If practiced and you have good run speed and flexibility it's an effective option for getting rid of the excess swimmers.
• Drafting In Wake. The closer you are, the easier it is. There are two effects helping you to sit on:
  • The water behind each swimmer is dragged forward.
  • Bubbles from the swimmer in front get under a trailing swimmer and make them more buoyant.
  • How do you do this correctly? Practice!
• Drafting on a Bow Wave. Sit on the bow wave of the swimmer in front. Your left hand reaches out just where the right hand on the swimmer in front exits. You need to be right beside them. This can also disrupt the rhythm of the front swimmer, slowing them down a little, and increasing your chance of staying with them. This option offers a better position for racing. This drafting can be used to put a gap on the following swimmer. While drafting directly behind a swimmer, swim hard and pull up onto the bow of the swimmer in front.

Check these things before your next triathlon, and then remember to use some of them during the swim. You'll find yourself out of the water a bit faster than you expected. Remember to try things first in practice to get everything figured out.

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The Author, Brendon Downey, is a triathlete, Exercise Physiologist, and Training Consultant for the Millennium Institute of Sport & Health in New Zealand. He is a level two triathlon coach and has worked with athletes from beginner to elite levels, including national champions and several ITU World Cup competitors. Check Brendon Downey's Coaching and Sport Science Site for information on personalized training programs.