Beginner Swimming Tips & Drills for Triathletes

For many beginner triathletes, the swim is the most intimidating part of race day. Unlike the bike and run, you can’t just “push through” poor technique in the water—it punishes inefficiency fast. The good news? Small adjustments in form can lead to big gains in speed, confidence, and energy savings.

Whether you’re coming from a non-swimming background or just looking to feel smoother in the water, here’s how to build a strong foundation.

Why Technique Matters More Than Fitness

Swimming is uniquely technical. You could be in great bike/run shape, but without proper form, you’ll feel exhausted after just a few laps. That’s because water is ~800x denser than air—tiny inefficiencies create massive resistance.

The goal isn’t to swim harder—it’s to swim more efficiently. For a triathlon, you don’t want to kill the swim, but rather use is as a strong warmup for the rest of the race.

Focus on:

• Body position

• Breathing

• Stroke mechanics

Dial those in, and fitness will follow.

5 Foundational Tips for Beginner Swimmers

1. Get Comfortable in the Water

Before worrying about speed, get comfortable putting your face in the water and exhaling fully. Tension is your biggest enemy.

Tip: Practice relaxed floating and controlled breathing.

2. Keep Your Body Horizontal

Your legs should stay near the surface. Dropping hips = more drag.

Cue: Press your chest slightly down to lift your legs up.

3. Breathe Without Lifting Your Head

Lifting your head sinks your hips and disrupts rhythm. Get comfortable breathing to the side before practicing lifting your head for sighting.

Cue: Rotate your head to the side using your hips as the driver.

4. Slow Down Your Stroke

Most beginners rush their stroke, which leads to poor form and early fatigue.

Focus on: Long, controlled strokes rather than fast, choppy ones.

5. Exhale Underwater

Holding your breath creates panic and throws off timing.

Goal: Continuous, relaxed exhale while your face is in the water.

Essential Swim Drills to Build Technique

Incorporate these into your weekly swim (even if you’re only swimming once per week like many triathletes).

1. Kickboard Kick (Body Position Focus)

How: Hold a kickboard and kick steadily across the pool.

Focus: Keep hips high and core engaged.

Why it matters: Teaches proper body alignment and builds kicking awareness.

2. Side Kicking (Balance & Rotation)

How: Kick on your side with one arm extended, face in the water.

Focus: Stay long and balanced. Rotate slightly to breathe.

Why it matters: Improves body rotation—critical for efficient freestyle.

3. Catch-Up Drill (Stroke Timing)

How: One arm stays extended while the other completes a full stroke before switching.

Focus: Glide and control each stroke.

Why it matters: Prevents rushed, sloppy strokes and improves timing.

4. Fingertip Drag (High Elbow Recovery)

How: Drag your fingertips along the surface during recovery.

Focus: Elbows high, relaxed recovery.

Why it matters: Reinforces proper arm mechanics and reduces wasted movement.

5. 3-3-3 Drill (Rotation & Rhythm)

How: Take 3 strokes with right arm only, 3 with left, then 3 full strokes.

Focus: Controlled rotation and smooth transitions.

Why it matters: Builds coordination and feel for the water.

Final Thoughts

You don’t need endless pool time to improve your swim—you need intentional practice.

Even one focused session per week can dramatically improve your efficiency, especially when you prioritize drills and technique over yardage.

The swim doesn’t have to be your weakness. With the right approach, it can become at the very least something you exit feeling strong and in control.