How I’d Learn to Swim for Triathlon (If I Could Start Over)

[@TriathlonTaren]

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[@aliciaerickson9862]

I’m so blessed. My local pool has adult swim coached by an open water Olympian (x2). I thought I had decent technique, but boy I was wrong. My biggest lessons: breathing out is more important than breathing in, stretching so your pull gets a couple cm more then follow through to the hip, and You go faster if you fly over the water.

[@DaveStecker]

At the beginning of my triathlon journey I refused to put my face in the water. I was so slow. After watching videos and knowing that I needed to keep my face in the water I finally tried it. I really struggled at first but the time difference it made was so drastic that I kept forcing myself to keep my face in the water. I eventually gained enough confidence to try my first Olympic distance which went pretty well, and I completed my first 70.3 swim leg in October in under 40:00. I have a long way to go, but I’m happy with how far I’ve come.

[@EwanFelderhof]

Excellent! This is me! Been swimming for triathlons for about 6 years, fine for first few hundred metres, getting pretty smooth and quick (relatively!), but start to struggle after that, gasping, lurching for air and technique falls apart. Tried your breathing tips for one session, and instantly feel much better! Had to stop at 500m cos I ran out of time! Fantastic Taren, thanks so much. Definitely getting your book.

[@Abetteryou_mark]

This is amazing, thank you. I struggle doing 50m in a pool without struggling for breath. It’s the one aspect of the triathlon that I’m worried about, I’ll be buying your book for sure

[@SBoots29]

I have been swimming front crawl correctly for a year plus. Yes breathing was the stumbling block. I believe I got that down pat but I am still only swimming 2:25 per 100 meters. I can go easy for 2500 meters non stop. I am 64 years old so my expectations are first do not die then next is just finish and have fun. Very good advice though. Cheers

[@robc1819]

😅

[@donaldalbro810]

Everything you brought up helped. Also for me I learned that even though I am fairly fit in a cardiovascular sense I have a low tolerance for CO2. The exercises in the book The Oxygen Advantage helped overcome that and a focus on the points you bring up got me to at least competent.

[@TriathlonTaren]

Ya, everyone thinks they're short of breathe and need MORE air. But it's actually that they need to get more Co2 out

[@JohnHernandez-zm2ps]

You dont know it...but, we've been on an 8 year journey together. Started with breathing technique, then sinking legs...still not great at swimming but comfortable. Really appreciate your videos...learned so much. I think the best advice is learn, then practice, practice, practice, then repeat. A big Thank you!

[@dublion7]

Hopefully 2024 will be my year for getting the swim down. I feel comfortable in the run and bike. Thanks for this video! Answered some questions I had! 🎉

[@mavillen]

Getting back To swimming again after 18 months break and I needed this reminder to do some of these drill to get back to where I was.

[@picodegallo1959]

love it. Thank you so much for this, Taren. Love where you've gone with your channel.

[@aaronsuber8478]

I realized that I was keeping a lot of tension in my neck leading to the sinky legs you talk about. Once I let it relax, I was finally able to get a better posture, and it felt like my speed doubled while putting in the same amount of effort.

[@PatrickWoerner]

My biggest improvement in swimming this year (2:30 per 100 down to 1:55) was slow the stroke down to prevent windmill and to really focus on each stroke. that was huge. I still have a long way to go, but I'm happy that I at least like to be in the water :)

[@baohoangz7379]

Such an informative and useful video, now I know how to teach my brother and friends to swim from scratch

[@havardhanto5449]

The humming tip also mentioned in a previous video was the key for me. Once my breathing was stable underwater I had the calm to slow down, which gave me time and prescence of mind to work on the other things. Thank you!

[@99cya]

Can you elaborate how that humming is meant? I dont quite get it.

[@havardhanto5449]

@@99cya When I make a humming sound while exhaling I'm able to release my breath in a more steady stream. This helps me relax and manage three strokes between breaths without fighting my lungs for that third stroke. I just make it a monotone sound that feels natural (minimal effort) starting immediately after turning my face into the water and lasting until my mouth is above water again, ready for the next breath.

[@99cya]

@@havardhanto5449 so basically its like a buddhist monk doing that humming sounds? And you dont exhale quickly and swim with empty lungs for a while?

[@havardhanto5449]

@@99cya Possibly like some monks, but I don't make it deep in the throat, as some of them seem to be doing. But yes, it's just to help avoid breathing out too fast.

[@99cya]

@@havardhanto5449 today i have applied your humming description with my first swim training. i must say it helps to calm down quite well. 1500m, 2min:100m, heartrate all in zone 1. never got out of breath. worked like a charm. thanks 🙂

[@barbhill2954]

For me. It was getting a swim coach and learning the 2 beat kick!

[@gpm74]

Hi legs and arm coordination together with a good position are keys, i think it would be helpful to have a mirror in the pool have a constant feedback

[@ramonbostic]

I'm so frustrated. I just learned to swim 2 months ago and I'm no better now, than I was on day 1! I have 50 weeks to be able to swim 2.4 miles and I'm not feeling any progress. I'll try your tips, as they make more sense than what I'm doing now.

[@TriathlonTaren]

Have you ever checked out our Triathlon Swimming Foundations book? Sounds like it would be perfect to help you out

[@janfolkerts7342]

😂 progress in swimming is slow. So much different than cycling and running!

[@taylorbrenn7191]

When you breath out under water, do you recommend through the nose or mouth? Does it make a big difference?

[@TriathlonTaren]

We should breathe out of our mouth primarily because you can get more out, but we should also have pressure out of our nose so water doesn’t rush in. So, both

[@pjsdk3]

Once I had breathing down the biggest factor is days per week in the pool. If I can only swim twice a week I start to go backwards. I have found I really need at least 4 days a week to maintain form. Which is not always do able.

[@TriathlonTaren]

Ya, I always found 3-4 was the sweet spot for pool swimming. When I got a swim spa 2 swim spa swims and 1 big swim squad swim got me the fastest I ever swam in the pool

[@82powpow]

taren not sure if you’ll see this. before i ever got in the pool i read your book and watched a bunch of your videos. while im not 100%(nor do i expect to be) it was extremely helping having all the knowledge and ammo your books and videos have provided. i think ive swam 2 times and i already feel confident. i have a long way to go but just doing the drills from your videos and using the advice from your book gives me the confidence that i will be more than ready for my 70.3 come december this year. thank you bro you’re the GOAT!

[@TriathlonTaren]

Thanks for this message, that's awesome to hear. Great work, keep it up!

[@82powpow]

@@TriathlonTaren today was the first day i actually felt like my breathing has improved and everything is coming together. so grateful for your books and videos!

[@MrTraveller.]

Thx We need this

[@donbelisle7777]

Bought your book on swimming. Still trying very hard to get down the breathing. It can be very frustrating.

[@TriathlonTaren]

It takes time, quite a number of weeks to reprogram that brain. Stay patient

[@donbelisle7777]

Thanks for taking time to respond to my post! Really appreciate it.@@TriathlonTaren

[@thomaspesch8109]

My best improvement in swimming will hopefully happen in 2024... (7 months to go for Roth)

[@99cya]

Hey how was your race in roth?

[@thomaspesch8109]

@@99cya due to health issues I skipped the race to 2025. But I helped as a volunteer in this fantastic event.

[@99cya]

@@thomaspesch8109 i wish you a speedy recovery :-)

[@landoengelbrecht3517]

Hey hey How do I get the book you talked about

[@99cya]

When you breath out, do you time that as close as possible with taking new air in or do you breath out quickly and then swim a little with empty lungs before taking in new air? Sorry for that long and awkward sentence.

[@JJBpilot]

No ! You start exhaling slowly as soon as your face is in the water. (Per his book) See his video of three tips to breathe better

[@ryanduggan6738]

I’m a competitive swimmer and usually I’ll constantly breathe out, then force the remaining air out right before taking another breath.

[@99cya]

@@ryanduggan6738 fascinating. So you empty your lungs completely? Do you do that in tempo/threshold swims or also in longer distance?

[@ryanduggan6738]

@@99cya not completely, there’s no reason to empty your lungs any more than in a normal breath. I breathe like that regardless of the distance, 50m or 1500m, the only change is the tempo (and maybe the breathing pattern).

[@schtefel]

Hi Taren, do you do video analysis? I am trying to improve my freestyle swimming. If you have a couple of minutes to point out my biggest problems and how to solve them would be highly appreciated: watch?v=S6DL16aHY0Q

[@JuanMedina-wx3gs]

Sinking legs!!!!!!

[@TriathlonTaren]

Oh sinking legs are killers