Fitness
Beach Start Swim Protocol
Beach start swim protocol covers run-through-surf entry, dolphin dives, and pacing the first hundred meters so a fast shore sprint does not blow up the swim.
Beach start swim protocol is the run-from-shore entry used in many triathlons and ocean swims—high knees through shallow surf, dolphin dives when depth allows, then settling into freestyle once buoyant. Goggles stay on; cap straps checked before the horn.
Practice entries on sand to learn when to start stroking versus running. A fast beach start wastes energy if you sprint swim the first hundred meters breathless.
Common questions
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When should you start freestyle after a beach run?
When water reaches mid-thigh to waist and floating is reliable—often after one or two dolphin dives—then build stroke length instead of thrashing.
Related terms
Put Beach Start Swim Protocol into practice
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