This is the ultimate guide for triathlon swim survival in 2023.
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Race Day Strategy
And just like that, you are one step closer to getting through your swim without dying.
Now, it's time to appreciate the race and get the most out of it. All the brain work will happen later.
Train your pull strength in the pool using paddles, and do some basic strengthening at the gym.
While you can experiment and see what recovery type works well for you, we recommend sticking to bent-arm.
The truth is straight-arm swimming works well for high-cadence swimmers. That's why, if you watch Olympics, you will notice the majority of 50m freestylers swimming with straight-arm.
In addition, straight-arm also requires a lot more shoulder strength, stability, and mobility. So, stick to bent-arm to save more energy.
Otherwise, your upper-body muscles will fatigue much faster.
As we mentioned, you should save your kick for two events afterward: biking and running.
So, use a two-beat kick and hip power to minimize drag but maximize your length per stroke. Plus, this kick rhythm is perfect for lower cadence swims.
With a two-beat kick, every part of your body will work in unison with every stroke you take.
There are two main two types of freestyle: hip-driven and shoulder driven.
Shoulder-driven freestyle is more appropriate for short distances. It is very taxing for your upper body, so using it in longer swims is pointless.
Instead, focus on rotating your hips at the end of every underwater phase of a pull.
That way, you'll give an extra boost to your length per stroke by being more streamlined.
Practice hip-driven freestyle regularly before your first triathlon swim to develop muscle memory.
Bracing is one of the unknown keys to maintaining a straight line position. A straight line on the water surface = maximum efficiency.
Make sure to practice it frequently before your race!
Try looking forward during preparation frequently.