tips from a keen observer will save you weeks of struggling on your own.Experts also advise beginning swimmers to forget about speed. "If you're competing in a triathlon, you can't afford to use your legs too much in the swim because you'll need them

.Most events fall into one of three racing distances (see below), though some fixtures also offer a super-sprint (shorter than sprint) or middle-distance (between Olympic and Ironman) option. Triathlon Race DistancesSprint750m swim, 20K bike ride, 5K run

Most runners who are considering their first triathlon can cope with the cycling aspect of the event. It's the swimming that scares the life out of them. But it shouldn't, as long as they know the basics. "Gifted swimmers simply have a better

to improve your front crawl is to seek a second opinion. "It's always good to get some advice from a trained eye," says Williams. "Go along to your local triathlon club and ask the swimming coach to assess your technique." You may find it tough

coach at Swim Smooth (www.swimsmooth.com) says, "The longest possible freestyle stroke isn't necessarily the most efficient in all situations and for all swimmers."Jack Maitland of TheTriathlonCoach.com agrees the emphasis on increasing stroke length has

forward in the water.Superman kickSwimming with one arm ahead of you and one arm to your side, propel yourself for a length with only your kick. Focus on being horizontal in the water, keeping a soft leg and kicking from the hips.FistsAs it sounds, swim a

markers to judge your pace, but swim pacing is a tricky business. Incorporate these stroke-count and pacing sessions from Dan Bullock, coach and trainer at www.swimfortri.co.uk, into your training and learn how to master your pacing in the open water

by piranhas. Or if you see yourself as a seasoned veteran, they'll show you how it is possible to shave off the seconds without having to shave your legs.If you're training for your first triathlon, it's fine to opt for any stroke in the swim but the focus

,” says Williams. “Go along to your local triathlon club and ask the swimming coach to assess your technique.” You may find it tough in the beginning, but if you switch from breaststroke to front crawl, you should easily knock seconds from your swim time

, balance, core rotation, aquatic breathing skills and core kicking. It doesn't matter where you are in your swimming career, everyone has to first master these skills.3. Since TI believes swimming is a technical rather than an endurance sport, drills always