Building Endurance for the first leg of a Triathlon – the Swim

Yes, we started here. A good coach will get to know you better, guide you through your initial stages of swimming, know what works and doesn’t work, and will set you up for success. Enough said, go get one.

One common mistake new triathletes make is treating swim training like a distance challenge—aiming to complete their race distance in a single go.

For instance, if you’re preparing for an Olympic-distance triathlon with a 1500m swim, you might be tempted to swim 1500m (or 1,500 yards, but we’ll use meters/metric here) straight in training. While that builds familiarity with the distance, it doesn’t optimize speed, technique, or endurance.

A better approach? Break your training into shorter, high-quality repetitions over a longer workout. Here’s an example of how to structure a swim session for endurance:

Warm-Up (800m) (or 800 yards, you get the idea)

• 300 swim, 100 kick, 100 pull
• 3x100 as 50 drill, 50 swim

Main Set (1200m)

• 4x200 at race pace, resting 20 seconds between reps
• 4x100 at threshold pace, resting 30 seconds between reps

Cool Down (100-200m)

This 2200m workout includes a warm-up with drills to refine technique, race-pace work for endurance, and speed intervals to develop different “gears” in the water—so your body isn’t shocked when race day arrives.

In fact, you’ll love how fast a session goes when you are breaking it down. Honestly, swimming 1,500 yards or meters straight is mind-numbing.

There are so many training tools that you can google or find them most anywhere including here: https://www.xterrawetsuits.com/collections/accessories

If there was one “training tool” we would suggest it would be a pair of buoyancy shorts that get your hips up high. Lava Shorts https://www.xterrawetsuits.com/products/lava-shorts-special are definitely the best training tool on the market. Not only will you be faster with your sets, but you will be closer to a true race body position.

As you ramp up your swim training, nutrition plays a bigger role than you might think.

Sure, you won’t have access to fuel mid-swim on race day, but practicing nutrition in training helps you sustain longer efforts, recover faster, and prevent cramping.

Look for fuel options that provide 30-60g of carbohydrates and 300-1000mg of sodium to keep your energy levels steady and avoid dehydration. For sodium (and all the electrolytes) our goto is ZYM HYDRATION – www.zym.com 

How do you make endurance gains in the water? Consistency. Shall we say it again?

Incorporate multiple swim sessions each week to maintain your “feel” for the water and improve efficiency. Structure your workouts with intention:

• A speed-focused swim
• A race-pace endurance swim
• A technique/recovery swim

By aligning your swim sessions with your overall training plan, you’ll see steady improvements without burnout.

Honestly, any time you can get in the water is better than none. Be comfortable in the water and you will be comfortable on race-day.

All the training is done—now it’s time to execute on race day.

• Hydrate and fuel properly in the days leading up to the race.
• Start strong (if you’ve practiced starting strong!) but settle in to a pace you can maintain.
• Use drafting to your advantage—swimming behind or next to others can conserve energy.
• Practice smart sighting. Look for the buoy, swim a few strokes, then sight again to avoid wasting energy with unnecessary head lifts.

By following these strategies, you’ll not only build endurance for your triathlon swim but also improve efficiency and confidence in the water. Happy training!