We are, as anthropologists, kinesiologists and Bruce Springsteen will attest, born to run. And, as the old adage assures, we never forget how to ride a bike.

Swimming? That's another matter completely.

Veteran gonzo triathlete and coach Chet "the Jet" Blanton figures roughly 90 percent of triathlon newbies creep to his clinics with significant doubts about their abilities in the water. Many other potential triathletes never even take the dive.

"They're scared," Blanton said. "They look at the distance and they think they can't do it."

But those who are willing to try quickly find that swimming well is, like most other recreational pursuits, a simple matter of practice, practice, practice.

"I've had people who couldn't put their head in the water or couldn't make it across the pool, but with consistent training they were able to complete their first triathlon," Blanton said. "And they couldn't wait to do it again."

Blanton finds that even experienced triathletes are often ambivalent about that first important stage of the race — and he empathizes. A strong cyclist and runner, Blanton says he's just an average swimmer, despite having competed in numerous Ironman and multi-Ironman races.

For Blanton, the goal for the swim portion of a triathlon should be to ensure that you leave the water feeling relaxed, strong and ready for the rest of the race. This, he said, is not inconsistent with performing at a high level.

In Blanton's view, the best swimmers are usually those who maximize power and minimize exertion by swimming efficiently and under control. Speed, therefore, is achieved without unnecessary exertion.

"A lot of people think the faster you stroke, the faster you go," he said. "But the best swimmers just glide. All their power is under the water. Above water, you just see nice, long strokes. You don't see them splashing around too much."

Like golf or tennis, swimming involves the refinement of a myriad of skills and techniques. And as in those two other sports, trying to master all of them at once can be paralyzing. That is, the swimmer who tries to concentrate on hand strike position, elbow height, shoulder rotation, alternate breathing, dolphin undulation, reach, glide, and foot flexion all at once is just asking for frustration.

That's why experienced coaches like Blanton emphasize the importance of learning the basic mechanics of a good freestyle stroke, then simply getting in the water and swimming. With repetition comes a level of comfort in the water and a heightened sensitivity to what works and what doesn't. That, in turn, will allow the swimmer to gradually refine their skills, focusing on and mastering one or two areas of emphasis at a time.

Because even minute adjustments can have a big impact on a swimmer's performance, Blanton says instruction from an experienced swim coach is important for triathletes of every level.

At the Boca Hawaii triathlon training program, founder Raul Boca and swim coach John Flanagan offer comprehensive swimming instruction, including underwater video analysis and pool workouts involving drills specially designed to correct improper swim mechanics.

"Sometimes the visible problem is the consequence of something else the swimmer is doing," Boca said. "For example, a mistake with pulling might actually be the result of not having proper balance."

And balance, Boca emphasized, is key. He estimated that 80 percent of swimmers could improve their times simply by adjusting the position of their body in the water.

Specifically, many triathletes swim with their head and torso too high out of the water, causing their legs to drag.

"By learning how to press your upper body down and keep your head in the water, you lessen the water resistance," Boca explained. "More head, less legs."

Both Blanton and Boca stress that consistent practice is the only way to get faster.

"If you swim once a week, you're not going to get anywhere," Boca said. "If you swim twice a week, you'll maintain the level you're already at. But if you swim at least three times a week, you'll get even better."

Said Blanton: "It doesn't matter who your coach is, you have to put the time in. Coaches like me or Boca or Brian Clarke can help you, but if you skip a day here or a skip a race there, you're not going to improve as much as the person who is consistent with their training."

Reach Michael Tsai at mtsai@honoluluadvertiser.com.