Tri Zones Training

For many triathletes, even experienced ones, the swim portion of the race is the most daunting, but it doesn't have to be. With some quality training and good strategy, the swim section will be the start of a great race.

The best swimmers have long, relaxed strokes. They glide through the water instead of thrash. While you are at the pool, watch other swimmers. The fastest ones will appear to move their arms slowly and roll their body from side to side. They have a strong pull under the water and by rolling to their sides, have a streamlined position. Watch veteran triathletes. You will notice that they don't kick very much while they are swimming; they are saving their leg strength for the bike and run sections of the race.

The best advice we can offer: Find a swimming group and train with them. There are several Austin-area masters swim teams (teams for grownups) that provide structured workouts and a coach to help you with your stroke and training. As with running and riding, it helps to train in a group.

It is important to note that you need to be able to swim the entire sprint distance, approximately half a mile, on your own. You are not allowed to use flotation devices to finish the distance.

The swim in many races is an open-water swim in a lake. There aren't any lines on the bottom to guide you, and there aren't any walls or lanelines to rest on. Plus you will be swimming at the same time as up to 50 or 100 other people in your wave. Here are some tips to help you with the swim:

• Get into the water before the start and spend some time getting used to it. Take deep breaths and bob up and down a few times.
• If this is your first triathlon, or if you are not a strong swimmer, count to 30 after the gun goes off. The crowd will thin out a bit and you will be able to swim in clearer water.
• Start slowly, relax and focus on your breathing.
• Keep your eyes open and look ahead every several breaths to make sure you are on course. The course will be lined with buoys and people in kayaks to keep you from getting lost; but it's better to swim a straight line if possible.
• If you are a slower swimmer, be considerate of others. Stay to the right and let people pass you on the left. It is fine to swim breaststroke, but stay to the side.

Finally, control the things you can: Do an open water swim or two before the race, even if it is just in Barton Springs; make sure your goggles fit and don't leak; practice putting on a swim cap (yes you have to wear one on race day) so that you are used to the feeling.

Written by Marion Burch Cimbala and Heather O'Keeffe Gardner to help women prepare for the Danskin Women's Triathlon