I've Seen Athletes Save Minutes in an Ironman Swim by Fixing Just 3 Things.

Why It Matters

For age-group triathletes, correcting these three common swim flaws delivers measurable race performance and energy savings, translating into faster overall Ironman times and better preservation of legs for the bike and run. Improving efficiency reduces fatigue and can be a higher-return investment than simply increasing swim volume.

Summary

A triathlon coach identifies three swim skills that can shave minutes off Ironman and Half Ironman swims: emphasize upper-body propulsion with proper rotation and timing rather than heavy kicking, develop power using paddles and targeted pool work, and master sighting and drafting tactics to conserve energy and pace. The coach also warns against rushing the stroke entry—advocating a front-quadrant stroke with forward extension and rotation before the catch to improve connection and efficiency. Practical gains cited include maintaining lower heart rates and saving 5–10 seconds per 100m through drafting, while poor sighting can add significant extra distance. These small technical fixes compound over race distance to produce sizable time savings.