WHY TRADITIONAL POOLS FALL SHORT FOR TRIATHLON SWIM TRAINING

WHY TRADITIONAL POOLS FALL SHORT FOR TRIATHLON SWIM TRAINING

For open water swimmers and triathletes, the primary goal of swim training is not simply to improve general aerobic fitness, but to develop movement patterns that translate directly to race conditions. While traditional lap pools remain a valuable tool for structured interval work, there is growing recognition that stationary current pools such as Endless Pools provide a training environment that more closely replicates the biomechanical and physiological demands of open water swimming.

Open water swimming differs fundamentally from pool swimming in several key areas, including propulsion mechanics, stroke timing, and body position control. In a conventional swimming pool, propulsion is achieved by pushing water backwards while moving the body forwards through a still environment. In contrast, open water swimming requires the swimmer to maintain position and propulsion against a moving fluid environment. This distinction alters stroke rhythm and increases the importance of maintaining continuous forward pressure on the water (Toussaint & Beek, 1992). Endless Pools simulate this condition by creating a consistent opposing current, requiring swimmers to generate uninterrupted propulsion to remain in place. This removes the opportunity for passive glide phases that often develop in pool-based swimming and encourages a stroke pattern that more closely resembles race-day movement.

Research has shown that elite open water swimmers demonstrate shorter glide phases and greater stroke continuity than pool swimmers, to maintain momentum in dynamic conditions (Seifert et al., 2010). In a traditional pool environment, the presence of walls and the ability to pause between strokes, can reinforce technical habits that are counterproductive in open water. Endless Pool training naturally discourages these pauses by increasing the cost of lost propulsion. If force application is delayed or inconsistent, the swimmer immediately drops back in the current. This promotes earlier catch initiation, more effective push phases, and improved coordination between arm and kick timing.

Technique development may therefore be more transferable when performed in a current-based environment. Studies examining resisted swimming have demonstrated improvements in stroke efficiency and propulsive force production when swimmers are required to overcome continuous resistance (Gourgoulis et al., 2013). Endless Pools effectively create this resisted condition without the mechanical disruption caused by drag devices such as parachutes or tether systems. As a result, swimmers are encouraged to maintain optimal body alignment and engage the forearm earlier in the pull phase to prevent excessive vertical displacement.

Additionally, strength development in swimming is highly task specific. Traditional dryland strength training often fails to replicate the neuromuscular demands of aquatic propulsion (Crowley et al., 2017). Swimming against a controlled current provides a form of in water resistance training that strengthens stroke specific movement patterns. This may be particularly beneficial for triathletes, who must sustain propulsion over long distances without getting a wall to push off for intermittent recovery.

Most importantly, Endless Pool environments allow you to practise maintaining your body position without stopping for turns. Flip turns and push offs are important for pool swimmers, but they don’t reflect what happens in open water swimming. Removing these interruptions creates a more continuous swimming experience that is much closer to race conditions, where maintaining your head position, stroke rhythm, and breathing without stopping is essential.

While conventional pool swimming remains a useful component of training, Endless Pool environments offer a more race-specific stimulus for open water swimmers and triathletes. By replicating the continuous propulsion demands of open water, encouraging stroke continuity, and providing in water resistance for technique specific strength development, they may enhance the transfer of training adaptations to real world performance. Integrating current-based sessions into your triathlon swim training can help bridge the gap between pool practice and open water performance.

References Crowley, E., Harrison, A. J., & Lyons, M. (2017). The impact of resistance training on swimming performance. Sports Medicine, 47(11), 2285–2307. Gourgoulis, V., Aggeloussis, N., Vezos, N., Kasimatis, P., Mavromatis, G., & Garas, A. (2013). The influence of resisted swimming on sprint performance. Journal of Strength and Conditioning Research, 27(5), 1416–1422. Seifert, L., Chollet, D., & Chatard, J. C. (2010). Kinematic changes during a 100-m front crawl: Effects of performance level. Journal of Sports Sciences, 28(6), 659–667. Toussaint, H. M., & Beek, P. J. (1992). Biomechanics of competitive front crawl swimming. Sports Medicine, 13(1), 8–24.