Training for a triathlon involves more than running and cycling. The swim component, particularly if freestyle, can be a significant challenge, particularly for those who are new to the sport. Most triathletes realize that the swim is the most difficult portion of the race, not because of endurance, but because of form, breath control, and comfort with water. That is where dedicated freestyle swim workouts come in.
Whether you're working towards your first sprint triathlon or training for a longer event, incorporating structured swim sessions into your weekly schedule will have a significant impact on confidence and performance. Follow these steps to get started.
Why Concentrate on Freestyle?
Freestyle is the most commonly used stroke in triathlons because it's the fastest and utilizes the most efficient energy when done correctly. However, for beginners or even experienced swimmers with bad habits, freestyle can be very tiring! Poor body position, sloppy breathing, or a bad kick technique cause an athlete to tire quickly.
When triathletes practice and perform freestyle swim workouts specifically, they can practice technique, impose endurance, and save energy for the run and bike portions. These swim workouts don't need to be lengthy, but regularly and focused crosstraining workouts help.
What Should a Triathlete's Swim Workout Contain?
In a triathlete's best freestyle workouts, there will be technique drills, pace sets, and breathing drills. A very simply laid out workout would look something like:
Warm-up (10-15 min)
200 yards easy freestyle
100-yard kick with kickboard
100-yard swim with pull buoy
Drill Set (10 minutes)
4x50-yard sets
1st 50: fingertip drag drill
2nd 50: catch-up drill
3rd 50: side-kick drill (work on balance)
4th 50: freestyle while focusing on long, clean strokes
Main Set (20-25 minutes)
4x100 yards freestyle at a moderate pace (20 seconds rest)
2x200 yards freestyle at a consistent pace (replicating race pace)
4x50 yards with regulated breathing (breathe every 3, 5, or 7 strokes)
Cool Down (5-10 minutes)
100 slow back or breast stroke
100 slow freestyle with long glides
This can be easily modified based on your overall fitness level or time constraints. Seek incremental gains by increasing the volume or decreasing your rest time in order to build endurance and pace.
Open Water Prep Tips
Although pools are ideal for structure and technique, it's in open water where the actual race occurs. If you are preparing for a triathlon, incorporate these additions:
Practice sighting by keeping your head up a little during swims to see a landmark (can be added to every third swim).
Swim with a wetsuit periodically to acclimate yourself to the fit and buoyancy.
If at all possible, conduct some freestyle swim training in lakes or open water with a group or coach.
How Often Should You Swim?
For the majority of triathletes, 2–3 swims per week are sufficient for good progress, provided you mix concentrated technique with endurance training. Shorter, better-quality sessions tend to be more productive than longer, untargeted ones.
Final Thoughts
Freestyle is more than making it through the swim; it's about beginning your triathlon with control, confidence, and energy in reserve. With appropriate freestyle swim training, novice triathletes can feel powerful in the water and ride seamlessly into the bike.
If you're a beginner swimmer or you'd like to correct your form, having a professional coach teach you can make a big impact. Coach Carl at Swim Faster Madison has worked with swimmers of all ages, including triathletes, to create smoother strokes, improved breathing, and more effective pacing.
No matter whether you're training for your first race or perfecting freestyle swimming for Masters, regular, structured swim workouts are the secret to gradual improvement and an improved race day experience.