Coach Scott Hill’s Top Tips for Coming Out Of a Triathlon Swim Feeling Fresh

It’s easy to get excited and go out too hard in the swim at the start of a race. This can come back to bite you towards the end of the run. 

So how do you stay fresh, making sure you have the energy the whole way around?  

Coach Scott Hill shares his top tips on tackling triathlon open water swims, to ensure you feel as fresh as possible coming out of the water and ready for the rest of the race, whether it's a sprint distance or an Ironman.  

ZONE3 Ambassador Scott is a serving member of the RAF for 22 years and coaches for both the RAF Tri and Tri WOLF Coaching.

This year alone he has won multiple age group races in 70.3 middle distance triathlon and is the 2024 Military senior’s champion in standard distance. Already looking into 2025 with his eyes are on the Challenge 70.3 Worlds Championships and the to represent Great Britain at the European Middle-Distance Championships.

Swimming well could unlock your bike and your run. Over-swim and you are on the back foot from the gun and will suffer the rest of the day.  

These are the triathlon tips I share with clients ahead of their event to be able to come out of the water feeling fresh and be ready to get on the bike. 

To make the most of your wetsuit, ensure it fits snugly without restricting movement.  

A well-fitted wetsuit reduces drag and conserves energy. If it doesn’t fit properly, you won’t benefit from the buoyancy, which should make the swim feel easier. 

It needs to be comfortable and fit snug particularly around the neck and shoulders to avoid chafing and allow comfortable arm movement.  

It's crucial to pull the wetsuit up properly, eliminating air pockets in the shoulders and crotch areas for better flexibility and reduced fatigue.  

Regular practice in your wetsuit is essential to get used to its buoyancy and flexibility, with open water swims being particularly beneficial for building confidence. Train in conditions like your race environment to be better prepared and know what to expect. 

I recommend simulating race day conditions if you can. If your triathlon is in a cold lake, train in a cold lake. The best way to come out of the swim fresh and be ready for the bike is also to swim within your own pace. Sounds simple right? But this can be very hard to do once the gun goes and you get carried away. 

Every 3-4 weeks in training to do a T20 or T30; this means holding your best pace for either 20 or 30 minutes. It can be boring and tough, but if you have a few of these under your belt your pacing will be so much better come race day. 

A gentle, continuous kick will help maintain balance without expending too much energy, leveraging the buoyancy of the wetsuit. Understanding swimming technique is crucial: work with the water rather than fighting it and adjust your swimming cadence for open water.

Swimming Technique in the open water is everything, we are trying to pull an element to move. So, in training work on your form and work with the water rather than fight it. If you can work with it, it will reward you with speed. Fight it and it will show you who is boss. Water is and can be dangerous so stay calm, stay relaxed and have confidence not to fight or you will fatigue faster. 

I work on swimming cadence (stroke rate) with many of my clients, as this can vary from pool swimming to open water and can mean swim times vary quite considerably. Practicing different stroke rates (eg slower for calmer waters, faster for choppier waters) will help you swim more efficiently and therefore not come out of the water feeling exhausted.

The better prepared you are the more chance of success and feeling ready and raring to go on the big day. 

Before the race, spend at least 10-15 minutes warming up in the water to acclimatise to the temperature and prepare your muscles, including short, fast swims to get your heart rate up. I also recommend a dry land warm-up to prepare your joints and muscles without the stress of the water.

When it comes to the race itself, focus on relaxed breathing to maintain calm and reduce anxiety, and use long, smooth strokes for an efficient technique.

Drafting behind another swimmer can save up to 25% of your energy, so position yourself behind or slightly to the side of a swimmer moving at your desired pace. Don’t constantly tap their feet though as this becomes annoying and they will either kick franticly or drastically move to get rid of you.

Remember to sight regularly to ensure you’re swimming straight. Choose a landmark or buoy and sight often to stay on course. Why is this important? You don’t want to end up swimming further than you need to – again wasting energy for the rest of the event. I like to look every 7 to 8 strokes to ensure I am still on the line I want to be on. You can also use other swimmers as a guide but don’t rely solely on them. They might not always be heading in the right direction.

Now this is the next important bit - Transition preparation is key. As you come towards the swim finish, say a few hundred meters out, start kicking more, this will get blood flowing to your legs. Why is this a tip I highly recommend? Going from horizontal to vertical can confuse the brain and cause a spell of dizziness but kicking hard will help this and make it easier to run in transition to the bike!

By following these tips, you can make sure you exit the water feeling as fresh and ready to tackle the bike and run segments of your triathlon. Don’t expect miracles overnight, stay focused, stay committed and you will be rewarded.

Happy racing! 

Written by ZONE3 Ambassador Scott Hill - Royal Air Force Triathlon Head Coach / Performance Director, Athlete, British Triathlon High Performing Coach

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