Lots of triathletes would agree that the start of a swim in a triathlon race can be the most daunting part for a lot of athletes, and can often be the cause of the most pre race nerves! The aim of this workout is designed to help you become more comfortable with what you are going to have to deal with in a triathlon race start, so that you are more confident heading into a race about how to handle things when the gun goes off! The best place to do this sort of workout is in the open water with a group of athletes, to best simulate what a real race start will be like. Practice getting close to each other, and get comfortable with having to get a bit ‘rough’ with the swimmers next to you – without things getting too aggressive!

I always recommend a Swimmer’s Snorkel for staying comfortable in the water, and maintaining proper technique – this is a great tool if you feel uncomfortable in cold or choppy waters!

Warm Up:

20mins easy

Main Set:

Beach Starts: (In’s and out’s, making sure that you are starting lined up close to each other to simulate a race):

10×50 strokes each arm (focusing on fast high knee entry, explosive duck dives, and trying to keep your head down for around 10 strokes once you start stroking – this will give the best chance of holding a better line and get out of the mess of a race start)

Deep Water Starts: (Again, making sure that you are starting lined up close to each other to simulate a race start)

10×50 strokes each arm (focusing on a your fastest reaction possible from the ‘gun’ – you could use a different athlete to start the effort each time so that everyone can practice)

Warm Down:

20mins easy