Ever Considered an Open-Water Swim Event? Hilary Topper Explores the Possibilities

Terry L. VanderWert on October 19, 2026

Hilary Topper with her yellow duck tow buoy at the Mackinac Island open-water swim

From charity events to destination adventures, open-water swimming offers older triathletes new ways to challenge themselves, stay active, and enjoy endurance sports.

Over the ten years I’ve been publishing SeniorTriathletes.com, I’ve watched the athletic pursuits of older triathletes evolve. Some continue competing at high levels. Others have reduced their racing distances or moved toward different endurance activities.

One longtime triathlete recently told me he had reconsidered how he wanted to spend his training and racing time. Instead of preparing for another triathlon, he decided to participate in running events while pushing his granddaughter, who uses a wheelchair. His new goal allows him to share his passion for endurance sports with someone he loves.

These different paths reflect a common desire to remain active, challenged, and connected to others as we age.

They also raise a question: What other activities might provide the physical, mental, and social benefits we’ve found in triathlon?

One possibility is an activity most triathletes already know—open-water swimming.

I recently spoke with Hilary Topper, swimming coach and author of Unlocking the Open Water Swim: The Beginner’s Guide to Success in Open Water Events, about opportunities that extend beyond the swimming leg of a triathlon.

From Performance to Experience

Most triathletes approach open-water swimming with one objective: complete the swim efficiently and move on to the bike.

But swimming can also be the entire event.

Hilary distinguishes between competitive open-water swimming, which emphasizes performance and finishing times, and adventure swimming, which places greater value on the experience itself.

When I asked about the difference, Hilary described a shift from performance mode to experience mode.

“It’s not about time. It’s not about who can get there faster,” she explained.

Instead, swimmers can appreciate their surroundings, the sensation of moving through the water, and the satisfaction of completing a challenge.

Hilary recalled an older swimmer who described being very slow but loving swimming anyway. Her response captured the philosophy: “The point is loving it.”

Adventure swimming doesn’t necessarily eliminate time constraints. Events may establish cutoff times for safety and logistical reasons. The distinction is that participants aren’t primarily competing to finish faster than others.

For triathletes accustomed to measuring progress through personal records and age-group placements, this represents a different approach to endurance sports.

An Adventure Around Mackinac Island

One of Hilary’s memorable experiences was swimming around Mackinac Island in Michigan.

The organized course is approximately 8.2 miles. Hilary covered about 8.3 miles, reflecting the actual route she swam.

Participants had eight hours to complete the swim, and Hilary finished in approximately six hours.

Although the event emphasizes adventure rather than competition, it requires substantial preparation. Hilary trained up to 10 kilometers (6.2 miles) in preparation.

The event also accommodates equipment that competitive swimming events may prohibit, including fins and tow buoys. Given the cold Lake Michigan water, wetsuits are highly encouraged. Swimmers choosing to participate without one must sign a waiver.

What Hilary particularly appreciated was the freedom of the experience. After the swimmers spread out from the start, she could settle into a comfortable rhythm and enjoy the surroundings.

The idea caught my attention. Having visited Mackinac Island as a child, I mentioned the swim to my grandson, a former high school competitive swimmer. He expressed interest in joining me if I ever decide to attempt it.

That possibility illustrates another appeal of open-water swimming events: the opportunity to share a new endurance adventure with family or friends.

Start With an Appropriate Challenge

Adventure swimming need not begin with an eight-mile event.

Hilary described coaching a woman approaching age 75 who participated in Swim Across America, a series of swimming events supporting cancer research. This woman’s husband had died of cancer, giving her participation particular meaning.

She began with a 500-meter swim and progressed to one mile (1,609 meters) the following year.

For a triathlete comfortable swimming the 1,500 meters of an Olympic-distance event, a standalone one-mile swim could be a reasonable starting point. Longer events can follow as interest, experience, and fitness develop.

Hilary’s own progression followed a similar path. She began swimming at age 53, when completing a single 25-yard pool length was difficult. Eventually, she progressed from a one-mile ocean swim to 5K and 10K events.

Her experience demonstrates that ambitious new goals remain possible later in life, provided they are matched with appropriate preparation.

Preparing for Longer Swims

When I asked how to prepare for the Mackinac Island event, Hilary suggested working backward from the event date, gradually increasing training distance over approximately 20 weeks.

She also described occasionally dividing long training swims into separate sessions when completing the full distance at once wasn’t practical.

Beyond endurance, Hilary emphasizes strength training, particularly for the core and swimming muscles, along with shorter, faster intervals during pool workouts.

Longer swims also require attention to hydration and fueling. During the Mackinac Island event, Hilary carried drinks and energy gels in her distinctive duck-shaped tow buoy.

For readers seeking more structured guidance, Unlocking the Open Water Swim includes four sample training plans:

  • 16 weeks for a 1.2-mile Half Ironman swim
  • 16 weeks for a 2.4-mile Ironman swim
  • 16 weeks for a beginner 5K open-water swim
  • 20 weeks for a beginner 10K open-water swim

The plans also accommodate athletes who have limited access to open water and complete much of their training in pools.

Prepare for Conditions You Cannot Control

Unlike pool swimming, open-water swimming requires adapting to changing conditions. Hilary recommends practicing several techniques before they’re needed.

Bilateral breathing. Becoming comfortable breathing to either side allows swimmers to turn away from approaching waves, reducing the likelihood of inhaling water. This can also be particularly helpful in salt water where repetitively taking salt water into our mouth can be uncomfortable.

Stroke adaptation. A long stroke with considerable gliding may work well in calm water but become less effective in chop. Practicing a shorter stroke with a somewhat higher turnover provides another option when conditions deteriorate.

Cold-water acclimatization. Swimmers should become familiar with the temperatures they’re likely to encounter, entering cold water gradually and avoiding an immediate strenuous effort.

Water quality and aquatic hazards. Unfamiliar swimming locations may present challenges beyond waves and water temperature. Hilary described encounters with jellyfish and sea lice along the Atlantic Coast. After an unpleasant experience, she began using Safe Sea, a sunscreen marketed as providing protection against these irritants, with positive results. Freshwater swimmers should also be alert to harmful algal blooms, which can cause skin, eye, and respiratory irritation. Before an event, investigate local conditions, check water-quality advisories, and avoid swimming where harmful blooms are suspected.

Wetsuit fit. A wetsuit must provide warmth without restricting breathing or shoulder movement. Hilary emphasizes testing the wetsuit during training, especially before an extended swim.

Equipment rules vary considerably among events. Competitive swims may restrict wetsuits, fins, or other aids, while adventure events often permit them. Always check the requirements of the particular event, including cutoff times and support arrangements.

Recognize When Something Isn’t Right

Hilary also shared a lesson from swimming across Great South Bay on Long Island. During her first attempt, she followed an inexperienced support kayaker who drifted far off course in the currents. Both eventually completed the crossing, but she swam considerably farther than planned.

Her second attempt, with an experienced kayaker with whom she had practiced, went much more smoothly.

The lesson extends beyond navigation: adequate preparation includes competent support and sound judgment.

Even experienced swimmers must recognize when something isn’t right. I recalled becoming light-headed early in a California triathlon swim, possibly in part because of the altitude.

Hilary emphasized that unusual symptoms should never be ignored in the excitement of an event. If dizziness, unexpected breathing difficulty, or other concerning symptoms occur, stop, turn onto your back to stay afloat if it is safe to do so, and signal for assistance.

Knowing when to stop is as important as knowing how to keep going.

Finding Your Next Open-Water Adventure

Perhaps the most appealing discovery in reading Hilary’s book is the variety of organized swimming events available.

Options include competitive races, recreational swims, charity events, and destination adventures. Like many triathlons, some events support worthwhile causes, allowing participants to combine athletic goals with giving back.

Hilary devotes a chapter of her book to finding these opportunities. Resources include the World Open Water Swimming Association (WOWSA), U.S. Masters Swimming, Global Swim Series, and Ray’s Notebook, which catalogs shorter open-water events.

Local swimming clubs and online communities can also provide recommendations.

The best choice depends on what you’re seeking: competition, a personal challenge, a memorable location, or an experience to share with others.

Another Way to Keep Moving After 50

Toward the end of our conversation, I asked Hilary what open-water swimming might offer older endurance athletes.

Her first response was its low-impact nature.

Swimming provides cardiovascular exercise without the repetitive ground impact of running. Although it isn’t free from overuse injuries, it may appeal to athletes seeking to reduce the physical demands of their endurance activities.

Yet the appeal extends beyond exercise.

Open-water swimming can provide new destinations, new friendships, meaningful causes to support, and opportunities for shared experiences.

For those of us who have spent years training and racing in triathlon, it may also offer a different way to measure success.

Not every new challenge needs to be longer, faster, or more competitive than the last.

Sometimes the reward is simply discovering another reason to keep moving.

And sometimes the next endurance adventure doesn’t require a bike or running shoes. Just the water.

About Hilary Topper and Her Latest Book

Hilary Topper is a swimming coach, endurance athlete, and author of Unlocking the Open Water Swim: The Beginner’s Guide to Success in Open Water Events.

Having begun swimming in her 50s, she has completed numerous open-water events, including marathon-distance and adventure swims.

Her book covers swimming skills, training, equipment, safety, and opportunities for participating in open-water events. It also provides sample training plans for distances ranging from 1.2 miles to 10K.

You can find Hilary’s book on Amazon and other on-line booksellers

Join the Conversation

Have you participated in a standalone open-water swim, or considered trying one? What interests you most—competition, adventure, or sharing the experience with others?

Tell us about it in the comments.

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Becoming a Confident Open Water Swimmer

Terry L. VanderWert on May 28, 2026

swimming in open water requires one to be confident

Editor’s Note (First published October 15, 2022 • Updated May 2026): Since first publishing this article, I have continued hearing from senior triathletes about their experiences with open water swimming — including discussions at triathlon club meetings, conversations at races, and stories from readers. Many of the same themes continue to emerge: confidence, sighting, physical contact, staying calm, and learning to adapt to changing conditions. I’ve updated this article to include additional lessons and experiences shared by the senior triathlon community.

Lack of confidence in open water swimming is one of the top reasons many adults over 50 hesitate to try a triathlon. For some, the concern is not fitness but anxiety about swimming in deep, dark water with limited visibility, dealing with waves, or handling the physical contact that often occurs during races.

Many older triathletes describe discomfort not only from being unable to see the bottom, but also from not knowing what else may be in the water around them.

This post contains advice from senior triathletes who overcame those fears and went on to complete many triathlons and open water swim races.

Background

In early 2021, I conducted a survey about triathlon’s greatest challenges for seniors, both beginners and experienced triathletes. Nearly one of four respondents identified concern about the swim as a challenge.

My recent conversation with Pat and Joan Hogan about their triathlon journeys reminded me of this statistic. Fortunately, many seniors, including Joan Hogan, have “slain that dragon” to go on and compete in triathlons.

How have they done this?

And, perhaps more importantly, what mistakes and lessons have they learned along the way?

Approach

I asked three experienced senior triathletes who previously struggled with the open water swim how they had become more confident in open water. The three who generously and openly shared their experiences and advice, making this post as insightful as it is, are (in alphabetical order of last name):

Here is what I heard them say.

Some Discomfort With Open Water Swimming Is Normal

“You are not alone” was a common phrase I heard during my conversations with Nikki, Donna, and Paul.

The first step is to realize that some anxiety about open water swimming is normal. Truthfully, fear is beneficial when it causes us to avoid self-destructive actions and unnecessarily dangerous situations.

Donna recalled watching from a boat the swim leg of a half Ironman triathlon whose swim was in Savannah River. She was amazed to see the number of triathletes who were on their back, hanging onto a kayak (which is allowed by USAT rules), or showed other signs of struggling.

Swimming is the most technical of the three disciplines of a triathlon. While it requires fitness and endurance, the technique, which includes how your hands and arms enter the water and your posture throughout the stroke, is key to a comfortable swim.

At a recent The Villages Triathlon Club “Ask the Experts” panel discussion, experienced triathletes repeatedly emphasized that open water confidence comes as much from skill and composure as from conditioning. Questions from newer athletes focused heavily on sighting, contact with other swimmers, swimming off course, and managing anxiety during crowded race starts.

If you’re new to triathlon after 50, this guide on how to start triathlon after 50 will help you take the first step.

Ways to Develop More Confidence as an Open Water Swimmer

Nikki, Donna, and Paul prove you can become a confident open water swimmer.

What is the secret? Following is the picture they painted as they related their experiences.

First, Become Confident in the Pool

The three contributors to this post each mentioned the need to become confident swimming in a pool before heading into the open water.

What this will require depends on your experience with swimming. Some, who never learned to swim as a child, will need to start from the beginning, often with lessons. (If you are starting from the beginning, the first goal is to learn proper breathing.)

Others will develop confidence by swimming with a Masters swim or triathlon club. For others, hiring a swim coach to help them develop a more efficient swim stroke or kick will be the answer.

Paul said that when he was learning to swim, putting on flippers helped him to get enough forward momentum that he could focus on coordinating his arm movement and breathing. Once breathing during the swim stroke felt natural and relaxed, he put the flippers aside and focused on kicking.

Several experienced triathletes also emphasized something that surprises many beginners: open water swimming should not feel like a fight for survival. Efficient technique matters because wasted energy and poor body position can quickly increase anxiety in open water.

Practice Sighting in the Pool

One of the most common mistakes beginner triathletes make in open water is swimming off course. Even experienced swimmers can drift surprisingly far without realizing it.

At the Villages Triathlon Club panel discussion, several athletes described how poor sighting decisions added unnecessary distance, increased contact with other swimmers, or created confusion near swim exits and turn buoys.

Good sighting is NOT lifting your entire head high out of the water every few strokes. In fact, experienced coaches warn that lifting too high causes the hips and legs to sink, creating drag and disrupting rhythm.

Instead, practice “alligator eyes” sighting in the pool — quickly lifting just your eyes high enough to locate a water bottle before returning immediately to your normal stroke. For open water, the water bottle will be replaced by a turn buoy or other landmark (e.g. tree, “wacky waving inflatable arm flailing tube man”).

In my book Triathlon Adventures Across America, I describe several races where sighting mistakes became both humorous and instructive lessons. In Washington, for example, I briefly sighted toward the wrong landmark for the swim exit. Then, in Michigan, I learned firsthand how easy it is to swim off course when not paying attention as the race director described the course layout during the pre-race meeting.

Stay Calm and Focused

Even as you develop confidence in the pool, remember to stay focused on what you are trying to accomplish in each session. Avoid daydreaming.

Whether you are learning to swim or training to improve your stroke, focus is key to becoming a more efficient swimmer.

swimming with experienced swimmers is a path to becoming a more confident open water swimmer.
Joining a swim class or group that swims together regularly will help you improve both confidence and skill as a triathlon swimmer.

Many experienced triathletes emphasized that panic usually makes open water situations worse. Physical contact, waves, missed breaths, or temporary disorientation happen even to experienced swimmers.

The key is learning to remain composed long enough to recover rhythm and breathing.

During one race in California, I became temporarily dizzy during the swim. Remaining calm instead of reacting emotionally allowed me to regain control and continue safely. Open water swimming often rewards composure more than toughness.

Practice with Race Day Nutrition

We often think of muscle cramps as an issue for runners. However, cramps have ended a race for many a triathlete during the swim.

While swimming in the pool, learn of any issues you have with cramps. Some people experience these in their calf or foot muscles. Others can experience them in their lower back. I remember a cramp in one of my hamstring muscles cutting a swim session short.

For most people, preventing cramps is a matter of paying attention to nutrition and hydration before a swim.

Being adequately hydrated before the swim is a must to prevent cramps. Others benefit from eating a banana (potassium) or taking an electrolyte supplement thirty minutes before swimming.

Next, Practice in Open Water

Your next goal is to swim in the open water. For safety reasons, it is always best to swim with a training partner or coach.

A first principle of triathlon is “never do anything for the first time on race day”. This is especially true for open water swimming.

Start with a short distance, aiming to eventually swim at least two times the distance required in a short course (Sprint, Olympic) triathlon or the distance of your long-course triathlon.

If possible, complete this swim in different weather and water conditions. For example, don’t swim only if the water is calm. Practice swimming with wind and more choppy weather. You should even practice sighting with the sun in your eyes, a common situation during early morning races.

If the race will be in the ocean, practice getting past the breaking waves near shore by swimming through them. The experience in my triathlon in the Atlantic Ocean in New Hampshire taught me the value of this technique.

Experienced open water swimmers also learn to adapt to conditions instead of fighting them. Sun glare, chop, waves, current, and crowded starts are part of the sport.

Practicing only in calm, ideal conditions can create a false sense of readiness. Confidence grows by gradually experiencing different water conditions while staying within your comfort and safety limits.

Get the Right Gear

Arming yourself with a few items can eliminate some common sources of anxiety. Others can make you more visible while you are sharing the open water with boats and personal watercraft.

Besides a pair of good fitting goggles, including one pair with tinted lenses for those times when you are swimming into the sun, two must-have items for open water swim practice are:

While more expensive than these two items, a triathlon wetsuit is another wise investment. A wetsuit is great when the water or air temperature is cold. In addition, it adds buoyancy to keep your legs at the top of the water, making this one less thing with which to concern yourself.

Join Others to be More Confident as an Open Water Swimmer

When you first swim in open water, do so with other people. If possible, find a triathlon or swim club. If this doesn’t work because of where you live, find a place where experienced swimmers go, such as a public beach, and go with a friend.

Swim only in areas where swimming is specifically allowed. Swimming in “any old place” can mean swimming with unfriendly critters such as alligators, snakes, and jelly fish.

An ideal place to swim is at a public beach with lifeguards. According to the United States Lifesaving Association (USLA), the chance of a person drowning while at a beach protected by USLA affiliated lifeguards is 1 in 18 million.

Swim back and forth between lifeguard towers or, if there is only one, within the distance the single lifeguard covers. You can even inform the lifeguard of your situation.

Then, if possible, swim in water no deeper than that in which you can stand. This will eliminate another possible source of anxiety.

Ways to Maintain and Even Build Confidence in Open Water Swimming

Even after you have become confident in the open water, it is essential that you follow safe practices.

Nikki told me that before she heads out for a swim in the ocean or nearby Chesapeake Bay, she checks the surf forecast for the beach at which she plans to swim. In particular, she looks at the forecast for rip currents and wave height.

“I might still swim if there are waves a couple of feet, maybe more, but that changes the dynamics of the swim. I might not swim a mile but will be happy to work on my sighting, breathing, and other skills. I have actually found it to be quite fun and inspiring to see my skill level increase when swimming in more challenging water conditions.”

To learn more about rip currents, how to identify them, and how to swim in water where they are present; watch this short but information-packed video presentation by a representative of the National Weather Service.

Nikki’s comments on the benefit of swimming in different weather conditions and bodies of water (lakes, rivers, ocean) were echoed by Donna and Paul.

Other advice from the three for growing your confidence in the open water is:

  • Swim in open water every opportunity you have.
  • Continue to improve your swim fitness and technique. Learn to swim more efficiently. This does not have to mean swimming faster, but with less effort, using less energy because you are more efficient. Feeling out of breath, on the other hand, can bring on panic.
  • Finally, train yourself to mute any negative voices in your head. Some swimmers count from 1 to 100 over and over. Others sing. Do what works for you to stay calm.

“Do the thing you fear to do and keep on doing it… that is the quickest and surest way ever yet discovered to conquer fear.”

Dale Carnegie

Race Day Tips

Race day can present its own challenges. There is the almost inevitable contact with other swimmers. A race can also unleash an adrenaline-driven desire to keep up with or pass other racers.

Ways to mitigate these are:

  • If possible, swim in the open water of the race in the minutes leading up to the start of the race. This falls into the category of minimizing surprises that can come from:
    • Knowing the condition of the water in which you will walk into and swim. Are there sharp or slippery rocks on the way into the water? Are there weeds that I will touch when swimming? How quickly does the bottom drop-off?
    • Kick-starting your heart rate. If your heart rate spikes when starting fast, a pre-race swim will help prevent this.
    • Getting wet. The pre-race swim gets any shock of first entering the water out of the way before the race starts.
  • If there is a wave start, position yourself to one side of other swimmers or at the back of the pack.
  • Find and get into a rhythm as quickly as possible and stick to it. Stay calm. Nothing goes well when you tense up. This is just as true for swimming as it is for other sports.
  • Try to swim near others you can follow. As long as they stay on course, you can follow them, which reduces the amount of sighting you must do.
open water swim start at the California triathlon
Since I had arrived at the higher elevation (7,000 feet or 2,100 meters) of this race only two days earlier, I started near the back of the wave. Picture courtesy of Lefrak Photography.

Position Yourself Strategically

Several experienced athletes at the Villages panel discussion shared stories about being kicked in the shoulder, leg, or face during races. Their advice was not to fear contact, but to make smarter positioning decisions that reduce unnecessary congestion.

For newer swimmers, starting slightly to the outside or farther back can lead to a calmer and often faster swim experience overall.

In Triathlon Adventures Across America, I describe accidentally striking another swimmer during my first triathlon after the athlete unexpectedly stopped in the main swimming line. I also describe getting kicked hard in the chest during another race in Illinois.

Both experiences reinforced an important lesson: physical contact in open water swimming is normal. Expecting it — and staying calm when it happens — reduces anxiety significantly.

Resources for Becoming a More Confident Open Water Swimmer

Nikki, Donna, and Paul told me of the resources they have found helpful in becoming and staying confident while swimming in the open water.

Related post: Quickest Way To Your Faster Triathlon Swim

Thank You

Thank you to Nikki, Donna, and Paul for sharing your time and insights that are the basis for this post.

If you found this article useful, please add a Comment to thank them.

Is There More You Need to Know to Become a Confident Open Water Swimmer?

One of the strengths of the senior triathlon community is the willingness of athletes to share lessons learned — including mistakes, fears, and humorous race experiences.

What helped you become more confident in open water?

What advice would you give someone preparing for their first triathlon swim?

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Review – Train to Tri: Your First Triathlon

Terry L. VanderWert on September 5, 2025

Train To Tri book cover

Looking to complete your first triathlon? Want to inspire and motivate your children, grandchildren, parents, friends, or co-workers?

If so, Train To Tri: Your First Triathlon by Linda Cleveland and Kris Swarthout is for you.  This 246-page guide provides the essential information needed to prepare for your first triathlon.

Authors: Linda Cleveland and Kris Swarthout, both USA Triathlon Level 2 coaches with lots of experience competing in triathlon and coaching triathletes.

Publisher: Human Kinetics

Who is this book for?

Train To Tri is written primarily for those considering or already committed to completing their first sprint or standard (formerly called Olympic) distance triathlon.

Even though it is aimed at first-timers, it is not just for those doing their first triathlon.  While I have completed over 40 sprint triathlons, I found several useful training tips.  I have already put some of them to use.

What does the book cover?

The book opens with a 24-question Triathlon Readiness Assessment.  Results of the self-assessment help the future triathlete identify with one of three categories – bronze, silver, or gold – and select the training plan included later in the book.  This initial section also provides guidelines for choosing the specific race for your first triathlon.

I like the basic strategy of the first triathlon training plan laid out by the authors – to focus most of the training effort on your weakest leg.

You should focus the most time and effort on [your third strongest sport] to develop strength and endurance as well as improve technique. (page 9)

Gear

Once you decide to do a triathlon, you will quickly learn about the incredible amount of clothing and equipment (called ‘gear’ in the triathlon world) surrounding the sport.  Since not all the gear is necessary for your first triathlon, the authors distinguish between the ‘necessary’ and the ‘nice to have’ or ‘you can wait and decide after your first race’ gear.

Your Triathlon Support Group

Training with a group can provide the extra motivation needed to push through a training program and reap the rewards of completing your first triathlon.  A group can also help you to improve your technique more quickly.

In this chapter, the authors suggest ways to create a support network for your training in swimming, biking, and running that includes various clubs and your family, friends, and co-workers.

You may have various support group options.  For example, if you live in a retirement community, such as The Villages, Florida, you have a built-in support group in The Villages Triathlon Club.  Members train and race together with encouragement galore.

If you are working in an area without a triathlon training club in the area, you can create your own support group through a local fitness center, community pool, bike shop, and running store.  This provides flexibility to follow your specific training plan while enlisting the support of instructors and others with experience from which you can benefit.

 

Swim

The chapter on swimming covers the basic elements of an efficient stroke with illustrations for a proper freestyle technique.  I appreciated the suggestion for traveling and swimming, especially the advice for making use of the typical small hotel pool.

Interestingly, many triathletes find swimming to be their weakest sport.  If you are in that group, get comfortable being in the water and with swimming with other people as you will experience on race day.  Whether swimming in a pool or in open water, you will inevitably come close to, if not in contact with, other swimmers.  Staying calm is the key to finishing the swim.

If the race you choose includes an open water swim, you will want to practice swimming in open water to become familiar with ‘sighting’.   For safety reasons, I recommend adding the ISHOF Safe Swimmer (see also below) to your list of gear.

Bike

Most of us know how to ride a bicycle.  However, many have never ridden in a large group at speeds associated with a triathlon.

Therefore, the focus of this chapter is safety.  According to the authors, safety in biking begins with a review of the various components of the bicycle to make sure that they are each in good working order.   They also describe the most important cycling skills and suggestions on how to hone these, both individually and in group rides.

When riding on the road in traffic, you need to follow the rules of the road as if you were driving a car. (page 78)

Run

We all know how to run. Right?  Well, not necessarily in a way that is the most efficient or that minimizes the possibility for injuries.  About half of this chapter is dedicated to proper cadence (steps per minute) and body form.  The rest of the chapter introduces training with a heart rate monitor and training involving the three-run types included in the weekly training plans.

If you take one thing from this chapter, remember to progress slowly (the ‘10% per week’ rule) to minimize the likelihood of injury.  Unfortunately, we need to be reminded of this every so often.

Strength and Flexibility

Building strength and increasing flexibility are two keys to increasing your performance in triathlon.   For many of us who spend a lot of time sitting during their workday, lack of flexibility can be the major root cause of injury.   The authors show that a relatively small amount of time spent in strength training and stretching can lead to better performance and fewer injuries.  Plus, these are another way to ‘mix it up’ and keep the training interesting and fresh.

Nutrition and Rest

If we all know how to run, most of us are even better at fueling (aka eating).  The challenge is to eat properly.  It becomes even more complicated when we are exercising, burning more calories, trying to build muscle, and recovering from the stress of training.

Triathlon training can be a great way to shed pounds and improve your health.   Eating the right foods in the right amount and at the right time is the focus of this chapter.  The authors are clear: “Although your daily caloric burn will certainly increase based on your training volume, you don’t have a license to hit the buffet for every meal”.

The chapter begins by showing us how to calculate two important numbers related to exercise – resting metabolic rate (RMR) and caloric burn rate.  The authors discuss how to eat (or ‘fuel’ as they define it) throughout the day. This includes eating before, during, and after workouts.  Sample menus for triathlon training days help to illustrate the principles of proper fueling.

The chapter concludes with a discussion about the importance of rest within a process known as periodization.  The authors even provide a simple test to help us determine when our body is telling us to take a day of rest.

If you do not get adequate rest, the muscles will fatigue and eventually fail, resulting in injury. (page 139)

Training plans

It’s now time to put the information from the previous chapters together and begin to train for your first triathlon.   Sample 8-week training plans are provided for bronze-, silver-, and gold-level athletes for both sprint and standard distance triathlons.    I appreciate that the authors show readers how to tailor the plans to meet their particular strengths and weaknesses and their individual schedules.

Preparing to race

I love this section.  Here, the authors take the new triathlete down the ‘home stretch’ to completing their first race.

Filled with practical advice, the authors walk us through the two weeks leading up to the race.  With greater detail for race day, you can feel the thrill that begins upon waking and includes crossing the finish line and heading to the refreshment area for a cold drink and banana.

Related post: How to Choose Your Next Triathlon

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This post was originally published on January 21, 2018.  It was updated on September 5, 2025.

Quickest Way To Your Faster Triathlon Swim

Terry L. VanderWert on January 21, 2025

jogging to the transition area after an open water triathlon swim

This post had its genesis while reading Why I Quit Masters Swimming. In this article in Triathlete magazine, the author, Marshall Ellis, colorfully described his frustration with swimming drills. He felt like he never just swam because of the time spent on drills.

Still, many books and blog posts on training for the triathlon swim encourage various types of drills. These are one reason I have a backpack dedicated to swim training aids: fins, paddles, kickboard, and more.

What Is Your Goal?

Most of us training for triathlon or aquabike are not aiming to be elite swimmers. Our goal is to swim the race course for the distance in which we have chosen to compete. We want to finish with a competitive time, especially within the cut-off time, if the race has one, so we can continue with the bike leg. And, we also want to have enough energy after the swim to continue to finish the race.

Considerations For Training For A Faster Triathlon Swim

Within this context, our swim training needs to consider the following:

  • Triathletes need to become comfortable swimming in open water. This means consistent swimming, some in open water mimicking race conditions, or those you may encounter. In other words, don’t just swim in calm water, but practice in choppy water as well. And, if your race is at a higher elevation than you are accustomed to, try to swim some in these conditions before race day. Through a practice swim, you will learn how your body reacts to the altitude.

Related Post: Planning For A Triathlon At Higher Altitude

  • Completing a triathlon swim, no matter the distance, requires aerobic fitness. Building a strong aerobic base is as important for swimming as it is for running and cycling. The good news is that aerobic capacity built through biking and running will benefit the same cardiovascular system called upon in swimming.
  • Swimming relies on additional muscles, many not as important for biking and running. Specific training to strengthen our core, shoulders, back, and arms leads to faster swimming.
  • Of particular importance to older triathletes is swimming efficiency. As we age, our fight to maintain strength becomes more difficult. For many, it’s a losing battle. However, we can overcome reduced strength by developing greater efficiency, following the “work smarter, not harder” aphorism.

In summary, training for a faster triathlon swim requires a mix of strength training, swim technique development, and yards (or meters) of swimming.

But, where should we focus?

To answer this question, I prepared a pros and cons assessment for drills-focused and distance-focused swim training. To me, there should be no debate about the merits of strength training as part of a comprehensive triathlon training program.

Drills-Focused Training Pros and Cons

Pros

  • Drills can be an effective tool for improving swimming efficiency by isolating movements within the swim stroke. This allows one to focus on improving stroke mechanics, body position, and the “catch.”
  • Through drills, we can learn what the components of an efficient stroke feel like. We begin to feel when we are and are not using an efficient stroke.
  • Avoiding improper movements helps prevent injury, especially when these movements are repeated hundreds or thousands of times.
  • Reduces the monotony of swimming back and forth tens of times.

Cons

  • Drills can neglect the need to put all the pieces together for an efficient stroke.
  • Poorly explained drills can be confusing, demoralizing, and a waste of precious training time.
  • Many drills do little to build aerobic fitness.

My perception, based on my experience trying to apply drills only read about, is that drills require a dedicated coach. A coach will make sure each drill is performed correctly and developing the intended skills.

Distance-Focused Pros and Cons

Pros

  • Builds swim fitness, both in terms of aerobic fitness and strength of the specific muscles for swimming.
  • Prepares for the distance required on race day and, if done right, various conditions to become a more confident swimmer. Don’t underestimate the value of confidence to face both the knowns and unknowns of race day. You are not swimming fast if you pause to catch your breath after being slapped in the face by a big wave.

Cons

  • Repeating poor stroke mechanics, body position, and the like, during thousands of strokes reinforces these bad habits.
  • Repetition of poor mechanics is more likely to produce overuse injuries.
  • Swimming performance will often plateau without a coach observing your stroke and offering skilled advice. Emphasis is on “skilled.”
  • Long, continuous swims can be boring. With boredom comes excuses to cut the training short or avoid it all together. At least that’s the way I roll.

The “Quickest Way” for Triathletes Over 50

Our performance in swimming is arguably more technical, that is more dependent on technique, than it is for cycling and running. Because of this, the quickest way to a faster triathlon swim is to prioritize a more efficient swim stroke. Strength and aerobic fitness training, including swimming in race conditions, top off the swim portion of training.

This is precisely the approach of the TriDot Pool School. According to Brandy Ramirez, Director of TriDot Pool School, “the only way to improve an athlete’s swim technique is to solve the root cause of the inefficiency. This correction can only be done by stripping away the athletes’ preconceived swim techniques (the flawed technique) and building from the ground up. While I know this sounds like a heavy lift and one might think this would take months to complete, I can attest that this is exactly what we do at TriDot Pool School.

“In the course of 2 days (4 hours on Saturday and 4 hours on Sunday) our skilled Instructors walk athletes through our program and improve their efficiency in only 8 hours time. We see an average 13% improvement of swimmer’s times and 100% improvement on stroke.”

The TriDot Pool School website describes the approach, including preparation before the two days and continued stroke development exercises afterward. The website also includes a near-term schedule of classes.

Here’s To A Faster Triathlon Swim

Each of us is unique in our habits, capabilities, and needs. Some will benefit from a new stroke technique more than others. Still, from the testimonies on the TriDot Pool School website, even professional triathletes will benefit from a periodic review of their technique.

For our fastest triathlon swim, we need an efficient stroke along with aerobic fitness and strong swimming muscles.

What Works For You?

This post is based on my reading and comments of TriDot coaches who help with some of this site’s content.

I would like to hear from you. What has worked for you as you trained for a faster triathlon swim?

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