Your first triathlon swim can feel like the scariest part of the whole race - but it doesn’t have to be. At our recent Women In Tri session, we broke it down: how to prepare mentally, what to focus on in your technique, how to breathe (without panicking), & how to approach race day so you feel cool, calm & confident in your wetsuit. Whether you’re tackling a sprint distance or training for your first Olympic, these tips will help you swim smarter & enjoy the journey.

Most people train their bodies. Fewer train their minds. But how you feel on race day is just as important as how you swim.

Here’s how to prep your mindset:

• Find your ‘why’ – What made you sign up for this? What are you most excited about? What’s scaring you a bit? Write these down. They’ll keep you motivated when training gets tough.
• Name your fears – Giving them a name makes them smaller & easier to manage. (Scared of jellyfish? Getting kicked? Not finishing? Good – now we can problem-solve.)
• Visualise race day – Picture yourself calmly walking into the water, finding your rhythm, and feeling strong. Aim for an “excited but calm” state – a bit like butterflies with purpose.

Swimming isn’t like running or cycling. It’s technical. And you’ll make the biggest gains by improving how you swim – not just swimming harder. Focus on two big things:

1. Reduce drag

• Keep your body flat & horizontal like an arrow in the water
• Head position is everything – too high, & your legs will sink
• A gentle kick (2–3/10 effort) is all you need – save your energy for the bike

2. Increase propulsion

• Prioritise good arm technique – think about ‘catching’ the water
• Mix in drills to isolate technique (don’t worry, we’ll send you some!)
• Less splash, more glide

Breathing is where most beginner triathletes struggle – but it’s fixable with theright technique.

Tips for calmer, more efficient breathing:

• Trickle breathe - Gently exhale underwater the whole time, so you’re ready to inhale when you turn your head
• Breathe often - Every 2–3 strokes is fine. You need oxygen. Don’t be a hero.
• One side or both? Breathing on both sides is handy for sighting in choppy water, but breathing on one side is totally OK
• Swallowing water? It’s often down to head position. Keep your head low & turn just enough to breathe
• Feeling breathless? Swim slower. Most people go too hard. You’re not being chased.

The swim start can feel chaotic. These tactics will help you stay calm & in control:

• Start at the edge. Not in the middle of the pack. More space, less chaos.
• Don’t sprint. Manage your adrenaline. Start steady & build gradually.
• Need a break? Roll onto your back & float with legs up. Much easier than treading water.
• Wobbly legs after swim? Don’t rush the exit. Stand slowly, take your time.
• Long swim? Tuck a gel in your wetsuit sleeve & test it before race day
• & most importantly - stick to what you’ve practised. Don’t try new kit, nutrition or tactics on race day.

Consistency beats cramming. You don’t need to train like a pro – just show up regularly.

Here’s how to approach it:

• Swim 2–3x a week if you can, even just once a week helps over time
• Mix up your sessions:
  • Technique (e.g. drills, body position)
  • Aerobic (easy-paced, longer swims)
  • Speed (short bursts to get the heart rate up)
• Rest matters – your body improves during recovery
• Taper in the 7–10 days before race day – cut down intensity & volume to feel fresh

A few quick things to take away from this session:

• Practise trickle breathing next time you swim
• Add a visualisation or ‘why’ journaling session before your next swim Build your taper plan now if you’ve got a race coming up
• Start your triathlon swim at the edge
• Want help with your technique? Check out our free videos on Head Position & Sighting

Training for your first triathlon swim doesn’t have to be overwhelming. With the right tools, a calm mindset, & a bit of practice - you’ll surprise yourself with what you can do. Questions? Nerves? Just want to feel more prepared?

Check out our triathlon swim courses here:

You’ve got this. We’ve got your back.