Why Most Triathletes Struggle in the Water – and How to Fix It
If you’ve ever stood on the shore before a race feeling your heart rate spike, you’re not alone. Swimming is where many triathletes lose confidence and time. The good news? Most issues are fixable once you understand what’s really holding you back.
Let’s break down the key fixes, the hidden barriers coming from running and cycling, and one simple drill to improve each.
1. Fix Your Body Position
Most triathletes swim with sinking hips and legs, creating drag that slows them down dramatically.
Barrier from running & cycling:
Runners and cyclists are used to a forward-leaning posture with tight hips and engaged quads. That tension carries into the water, making it hard to stay long and horizontal.
What to focus on:
Think “long and level.” Press your chest slightly downward and keep your head neutral so your hips naturally rise.
Drill: Superman Glide
2. Improve Your Catch and Pull
Many triathletes don’t actually “hold” the water – they slip through it, wasting energy.
Barrier from running & cycling:
Both sports rely heavily on downward force (pedaling, pushing off the ground). In swimming, propulsion comes from pulling backward, which feels unnatural at first.
What to focus on:
Develop an early vertical forearm and press straight back, not down.
Drill: Fingertip Drag Drill
3. Fix Your Breathing
Poor breathing causes panic, tension, and a broken stroke.
Barrier from running & cycling:
In both sports, you can breathe whenever you want. In swimming, breathing is timed and restricted, which often leads athletes to hold their breath or lift their head.
What to focus on:
Exhale continuously underwater and rotate to breathe – don’t lift your head.
Drill: Bubble-Bubble-Breathe
4. Get Feedback and Awareness
You can’t fix what you can’t see or feel.
Barrier from running & cycling:
These sports provide constant feedback – pace, power, distance. Swimming is less intuitive, so athletes often assume they’re improving when they’re reinforcing bad habits.
What to focus on:
Seek external input and develop body awareness in the water.
Drill: Single-Arm Freestyle
5. Improve Your Kick Efficiency
Many triathletes either overkick (wasting energy) or barely kick at all, causing imbalance.
Barrier from running & cycling:
Cyclists and runners often have tight ankles and a “push-down” mentality. In swimming, the kick should be light, rhythmic, and driven from the hips not the knees.
What to focus on:
Keep your kick small, fast, and relaxed. Think of it as balance and rhythm – not propulsion.
Drill: Vertical Kicking
In deep water, cross your arms and kick to keep your head above water. This builds proper kick mechanics and ankle flexibility.
6. Master Your Rotation
Swimming flat limits power and increases strain on your shoulders.
Barrier from running & cycling:
Both sports are mostly linear. Triathletes often lack rotational movement, making their stroke short and inefficient.
What to focus on:
Rotate your body as one unit from shoulders to hips. This helps lengthen your stroke and engage stronger muscles.
Drill: Side Kick Drill
Kick on your side with one arm extended and the other at your side. This teaches balance and proper rotation.
7. Build Open Water Confidence
Pool swimming doesn’t fully prepare you for race day conditions.
Barrier from running & cycling:
There’s no equivalent chaos – no contact, no waves, no limited visibility. This unfamiliar stress causes panic and poor technique.
What to focus on:
Stay relaxed in uncomfortable conditions. Practice sighting and swimming in groups.
Drill: Sighting Drill
During your swim, lift your eyes forward briefly every few strokes, then turn to breathe. This builds comfort navigating in open water.
Ready to Take Your Swim to the Next Level?
If you’re tired of struggling through the swim and want real, measurable improvement, it’s time to get expert guidance. At Multisport Mastery, we specialize in helping triathletes transform their swimming with personalized coaching, proven drills, and technique-focused instruction.
Whether you’re a beginner who feels anxious in the water or an experienced athlete looking to gain efficiency and speed, our swim lessons are designed to meet you where you are and take you further than you thought possible.
Contact Multisport Mastery today to schedule your swim lessons and start swimming with confidence.
