Open Water Swimming; Training and Racing

Overcoming the Challenge of Open Water Swimming

Open water swimming can feel intimidating—especially if you come from a running or cycling background. You’re not alone if the swim feels like the part you just need to “get through.”

Adding even one or two open water swims toward the end of your training plan can make a big difference to confidence, comfort, and race-day performance.

Why Train in Open Water?

Training outside the pool helps you:

• Transfer your pool fitness and technique to real race conditions

• Build confidence in unfamiliar environments

• Practise key race skills like sighting, drafting, and pacing

When you swim in open water, mentally rehearse race day:

• Focus on your stroke, breathing, pacing, and the next marker

• Keep your thoughts calm and task-focused

Safety First

Always prioritise safety:

• Swim with a friend, group, or safety boat whenever possible

• Check entry and exit points before swimming

• Make sure the water and conditions are suitable

• Use a bright tow float for visibility and flotation

• Wear a brightly coloured swim cap

• If swimming alone, always tell someone where you’re going

Feeling safe helps you swim more relaxed and efficiently.

Equipment Essentials

Goggles

• Clear vision is crucial for navigation

• Use goggles that fit well and don’t fog

• Train and race in the same pair

• Carry spares

• Prescription goggles can be a good option if you wear glasses

Wetsuit

• Choose the right size—snug but not restrictive

• Too tight = uncomfortable; too loose = water entry and drag

• In cold water, consider wearing two swim caps

Pre-Race Warm-Up Practice

• Practise your race-style start (deep water or shore start)

• Do a few short drills before swimming properly

• This helps calm nerves and establish good stroke mechanics early

Swim Volume & Confidence

Your goal is to make your race distance feel normal.

• Try to include open water swims in the final 4–8 weeks before your race

• This builds confidence and efficiency in real conditions

Swim Straight & Sight Effectively

Many athletes swim further than necessary by zig-zagging.

Tips

• Sight every 10–20 strokes

• Don’t blindly follow others—they may be off course

• Focus on maintaining rhythm and body position while sighting

• Over several strokes, build a mental picture of your direction

Efficient sighting saves time and energy.

Managing Fear & Anxiety

It’s normal to feel uneasy in open water.

• Practice is the best confidence-builder

• Use cue words like:

  • Relax

  • Breathe

  • Smooth

  • Control

Repeat a cue word with each stroke to stay focused and calm.

Swim With Others

Group swimming helps you:

• Get comfortable with close contact

• Practise drafting and race starts

• Learn how to navigate around buoys

This is especially useful for preparing for busy race starts.

Buoy Turns & Drafting

Turning buoys

• Use the arm closest to the buoy to pull across your body

• Practise turning both left and right

• In crowded turns, going wider can be faster and calmer

Drafting

• Drafting saves energy but takes practice

• Feet drafting is fastest, but can feel chaotic

• Hip drafting often provides cleaner water and better pacing feedback

• Practise in training to find what works best for you

Race Day Tips (Quick Wins)

• If you panic, roll onto your back and float—help is always nearby

• Use tinted goggles if swimming into the sun (test them first)

• Warm up in the water if possible, or splash cold water on your face

• Start where you feel comfortable—not too far forward or back

• Focus on steady breathing and controlled pacing early on

• Adapt to conditions—every swim is different

Key Takeaway

Open water swimming improves with practice, preparation, and patience.
Build confidence gradually, stay safe, and focus on calm, efficient swimming—you’ll be far better prepared on race day.

For more help, see the videos and articles below:

Pacing For Triathlon Events

Race Nutrition

Copyright MyProCoach® Ltd © February 2019. All rights reserved.