Taking the Plunge: A Beginner's Guide to Open Water Swimming

Whatever race you have selected this year for your “A race” the chances are it will involve an open water swim. Whether you are targeting a sprint triathlon or an IRONMAN event you will need to practice swimming in a river, lake, or sea.

This Blog is a guide to open water swimming for beginner’s guide which includes loads of practical tips and insight to help you get started.

We will cover:

• Getting over the fear of swimming in open water
• Transitioning from pool to open water
• Open water skills: sighting, drafting, starts and buoy turns
• Finding a club or coach
• Open water swimming kit
• Getting in the water
• Planning for your environment and open water safety
• Preparing for your open water swim on race day
• Open Water Swimming FAQ

Getting over the fear of swimming in open water

Open water swimming can be an exhilarating and rewarding experience, but for many people, it can also be a source of fear and anxiety. The vastness of the water, the unknown depths, and the unpredictability of the environment can all contribute to a sense of unease. However, with the right mindset and preparation, it is possible to overcome these fears and enjoy the many benefits of open water swimming.

Here are some tips to help you get started.

Start Small

One of the best ways to overcome your fear of open water swimming is to start small. Begin by swimming in a calm, shallow area, such as a lake or a protected cove. Gradually increase the distance you swim as you become more comfortable. This will help you build confidence and familiarity with the environment.

Find a Swimming Buddy

Having a swimming buddy can make all the difference when it comes to overcoming your fear of open water swimming plus for safety reasons you should never swim alone.

Choose someone who is experienced in open water swimming and who you trust to support you. Swim together, and don't be afraid to ask for help or encouragement when you need it.

Photo by Orca on Unsplash

Practice Visualization

Visualization is a powerful tool that can help you overcome your fear of open water swimming. Take some time to visualize yourself swimming in the open water, feeling confident and strong. Visualize yourself overcoming any obstacles or challenges that may arise. This will help you build a positive mindset and approach your swim with confidence.

Use Positive Self-Talk

Positive self-talk can be a powerful way to overcome your fears. Before your swim, remind yourself of your strengths and abilities. Tell yourself that you can do this, and that you are capable of overcoming any fears or doubts that may arise.

Be Prepared and Warm Up Well

Being prepared is essential for open water swimming. Make sure you have the right equipment, such as a wetsuit, goggles, and swim cap. Check the weather conditions before you swim and be aware of any potential hazards in the water. Having a plan and being prepared can help you feel more confident and in control.

Always take the time to warm up well and build your own warm-up ritual. This ritual will get your mind and body prepared before every swim and do the same on race day which will help calm your race nerves which we all get.

Celebrate Your Successes

Finally, be sure to celebrate your successes, no matter how small. Overcoming your fear of open water swimming is a process, and it can take time. Celebrate your progress, and don't be too hard on yourself if you experience setbacks. Remember that every swim is an opportunity to learn and grow, and that with time and practice, you will become more confident and comfortable in the water.

Getting over the fear of swimming in open water is a process that requires patience, persistence, and a positive mindset. By starting small, finding a swimming buddy, practicing visualization and positive self-talk, being prepared, taking a swim lesson, and celebrating your successes, you can overcome your fears and enjoy all the benefits of open water swimming. So, take the plunge, and don't be afraid to explore the beautiful world of open water swimming!

Photo by Gentrit Sylejmani on Unsplash

Transitioning From the pool to the open water

Swimming is an indoor pool is a “safe space” for many swimmers and triathletes. The water is clear and warm, there are black lines painted on the bottom of the pool to follow and there are lane markers to ensure you keep to your space.

Pools are a great place to hone your swimming technique, complete 400m time trials and get yourself videoed to further improve your technique and speed.

You are in control.

Move to the outside and not only do you have water (probably cold) you have smells, wildlife, possible boats and fisherman, wind, waves, currents, sunshine and more. This can be sensory overload!

You have less control.

But with the strength you used when you first started swimming in a pool you can conquer open water swimming.

And like when you first started to swim you sought out a swimming teacher or coach. Consider looking up a local swim coach, triathlon club, outdoor swim club or lake venue with swim sessions. They are coached or supervised, and help will be on hand should you need it.

If you have a coach or are a member of a club then you may have open water skills sessions in your pool to work on skill such as sighting, drafting, buoy turns, and race starts.

You can find sessions in my FREE book “Swim Workouts for Open Water”.

Find an Open Water Swimming Club and a Coach

Taking a coached open water swim session can be a great way to overcome your fear of open water swimming. A swim coach can help you improve your open water technique (which for many is different from the pool), which can increase your confidence and reduce your anxiety. They can also provide support and guidance as you work to overcome your fears.

Having some support in these first few swims will help so much and be much safer than trying by yourself. You might meet some fellow beginners and gain even more confidence through your shared situation. A helping hand here will be a huge step towards taking control mentally.

Read more about open water swim safety.

Coaching swimming in a wetsuit at ChiliTri in Spain with Coach Karen

Open Water Swimming Kit

The type of event you are undertaking will determine the right equipment you will need. Having the right gear will also help with overcoming anxiety in the water. Planning will bring things under control. You can find a guide to open water swimming kit in my FREE book.

Triathlon

There are many brands that design and sell triathlon specific wetsuits and here are a few of the well-known brands:

• Blueseventy – A brand that focuses on producing high-performance wetsuits for triathletes, including their popular Helix and Reaction lines.
• Orca – Known for their high-quality triathlon wetsuits, Orca offers a variety of options, including the popular Alpha and Predator models.
• Zone3 – A brand that offers wetsuits for all levels of triathletes, from beginners to professionals, including their popular Aspire and Vanquish models.
• TYR – Known for their high-quality swimming gear, TYR offers a variety of wetsuits designed for triathletes, including their popular Hurricane line.
• 2XU – A brand that produces a range of sports apparel and accessories, 2XU also offers a variety of high-performance triathlon wetsuits, including their popular Propel and P:2 models.
• Roka – A relatively new brand in the triathlon market, Roka has quickly gained popularity for their high-quality wetsuits, including their Maverick and X models.
• HUUB – A UK based brand worm by many professional triathletes.
  These brands offer a range of wetsuit options for triathletes with different levels of experience, budgets, and preferences.

Triathlon wetsuits are design to have thicker neoprene around your hips to add with buoyancy and alignment in the water plus thinner should and arm material to ensure you can swim front crawl with ease and flexibility. Many are now designed to be removed quickly for super-fast transitions.

If you are a less confident swimmer, then have a look for the suits designed for additional buoyancy.

Photo by Susan Flynn on Unsplash

Other Types of Wetsuits

You may see some beginner triathletes using surfer’s wetsuits and if they abide by the triathlon race rules then they can be used in triathlons. These wetsuits have however been designed for surfing and warmth so may not be as easy to swim in so it’s always worth investing in a triathlon specific wetsuit if you plan to do a few races.

These are also SwimRun wetsuits that usually have short sleeves and legs and a front zipper so you can run in it as well as swim. Again, great for SwimRun events but not great for triathlon races.

If you are considering a SwimRun event you can see my SwimRun training plans here.

There are also open water specific wetsuits designed just for swimming and here you might see suits with highly visible panels to allow boat users to see you clearly or better thermal capabilities for colder conditions. There will be less of a need for so many flexible body panels; unlike triathlon you won’t need to take it off in such a hurry to optimise your transitions.

In your pool training it is unlikely you will have worn a wetsuit so the first time using one is probably in open water.

Photo by Evan Dorian on Unsplash

Getting in the Water for the First Time

Fitted correctly, the wetsuit will be snug and may feel as if it is slightly restricting you breathing slightly on dry land, but you will find this will ease once in the water. It will not restrict your swim. Some open water swimming venues offer a loan or try before you buy service so you can get used what a good fitting wetsuit feels like on land then in the water.

Getting in the water can be a bit of a shock at first. It may feel colder than you think, so be prepared. Take care, get in slowly at first. 

Do this for two reasons; sometimes you will not know just how deep the water is and jumping in could be very dangerous. Secondly, the sudden exposure to the cold water can cause shock and heart issues… so go steady.

Your wetsuit is designed to allow a thin layer of water in. This will quickly warm up and provide a layer of insulation. Letting in water at your wrists, ankles and chest can help you get used to the water and trap a layer so you can warm it up more quickly.

What to do if you feel Shortness of Breath

As you enter the water and wade into chest-deep, you may experience a sensation of tightness and shortness of breath. Although it can be frightening, rest assured that this is a common occurrence, and it will subside once you regain control over your head. Stay calm and regulate your breathing.

You can read more about breathing whilst open water swimming.

Utilizing breathing techniques can be helpful. You may also notice a feeling of buoyancy, with your arms feeling light. This is a result of the wetsuit's buoyancy-enhancing features.

Next, splash your face with water and gradually immerse your head as you acclimatize to the temperature. You can also try splashing water on your face without your goggles to expose the receptors under your eyes to the cold water. Many people find this technique helpful in adjusting to the cold water. If water seeps down the back of your neck, don't worry as it will warm up quickly and provide an additional layer of insulation.

Photo by Fabian Møller on Unsplash

Practice in Shallow Water First

“Practice does not make perfect. Only perfect practice makes perfect”. - Vince Lombardi

Wearing a wetsuit can offer a notable benefit by providing extra buoyancy. If you're accustomed to swimming in a regular swimsuit, you'll be pleasantly surprised by the difference it can make. It's an opportune moment to experiment with floating. Start by practicing in shallower water to help manage any anxieties you may have. Remember that your buoyancy level remains the same whether you're in deep or shallow water.

The strategic placement of high buoyancy neoprene panels can provide excellent support in the water and improve your swimming position and alignment. If you pause your strokes, the suit's buoyancy can keep you afloat. Rolling onto your back can help you take a breather and regain composure. Place your trust in the wetsuit, and you'll have one less worry on your mind.

It's best to start your practice gradually in shallower waters to build confidence. Swimming closer to the shore can offer reassurance and help you progress without any concern about venturing into deeper waters.

Photo by Orca on Unsplash

The Extra Kit: Goggles, Hat, Tow Float, Nose clip and Ear Plugs

Apart from the wetsuit there are a few other pieces of kit you may find useful, and some will be essentials.

Finding the correct goggles for example will help you with the differing outdoor light conditions:

• Bright/Sunny conditions – a tinted lens will allow you to sight better.
  
• Dull/overcast conditions – a clear or polarised pair for overcast days. 

My goggle of choice is the Zoggs Predator Flex with Cressi anti-fog which will not pollute the water but keep your goggles fog free. You may find in the cold your goggles with fog up more.

Zoggs Predator Flex, Cressi Ant-Fog spray and ChiliTri swimming hat

Putting your swim cap over the top of your goggle strap will help keep them in place. It also helps stop other competitors (in a race situation), accidentally knocking them off and minimise the chances of losing them mid swim. Make sure you swimming hat is brightly coloured so other water users can spot you.

A tow float is a great idea for training sessions as it can ensure you are seen by other water users, lifeguards, fellow swimmers, and shore spotters and can help you if you need a breather from swimming. Some also have a waterproof compartment to store your car keys and phone if you need to. This a great example from Swim Secure.

Ear and nose plugs can provide added comfort by preventing water from entering those areas. While seemingly small, when starting out in open water, even the smallest things can quickly become significant issues. Unexpected splashes of water up your nose can be unsettling, so taking measures to avoid it can make a big difference. Although not mandatory gear, if you discover that ear and nose plugs work well for you, then it's advisable to stick with them.

Plan for your Environment

The Most Successful People (or triathletes) are those who are good at Plan B." - James Yorke

Rivers:

• Current: shallower and slower at the sides, deeper and faster in the middle.
• Swim near the sides if you’re swimming against the current. Just be careful it’s not too shallow, don’t hit the bottom!
• If the swim is out-and-back, will you be fighting the current in one direction.
• You may be able to stand up in many rivers.
• There may not be any lifeguards so make sure you swim with a buddy, have a shore spotter, and ask local swimmers about the conditions before you swim.
• Rivers can be rocky so consider covering your feet with something like Skinners to help avoid cuts.

Photo by Martin Sanchez on Unsplash

Sea:

• Salty water so when you accidentally take a mouthful it will take getting used to. Don’t worry over time you will get used to it but at first it can make you feel a little sick but persevere.
• Waves, wind, spray.
• Strong currents can take you off course quickly, keep regular sightings to stay on course.
• Faster stroke cadence, straighter arms avoid catching choppy waves with your hand that can sap energy.
• Bi-lateral breathing can help as waves can interrupt your breathing rhythm.
• Regular sighting to keep on course, keeping your swim distance to the minimum.
• Training Swims: Safety first so swim with others, swim where lifeguards are present and talk to them about the sea conditions on that day.

Lake: 

• Tend to be freshwater so it tastes better when you accidentally take a mouthful!
• Calmer than the sea, but in winds can still be choppy with smaller, energy-sapping waves.
• Breathing to the side away from the waves will avoid you getting a mouthful of water.
• For deep water starts practice treading water. Give the person in front a bit of extra space. When the gun goes, their feet will suddenly be in your face!
• Consider faster, punchier strokes. Long, slow, gliding strokes are not easy to maintain in choppier and busier open water conditions compared to the pool.
• Some lakes are not very deep in some venues you can swim confident that at any point you can stand up.

Photo by Claudia Chiavazza on Unsplash

Choosing you Open Water Swim Triathlon Race

"I'm always nervous. If I wasn't nervous, it would be weird. I get the same feeling at all the big races. It's part of the routine, and I accept it. It means I'm there and I'm ready." —Allyson Felix, Olympic gold and silver medallist

Photo by Ashley de Lotz on Unsplash

Triathlon races can have many types of swimming conditions so when choosing your first race think about the following:

• Consider your first events swim section carefully will it be pool, lake, river, or sea swim?
• One thing to consider is the temperature of the swim in a triathlon. If the water gets too warm, then the swim may be a tri-suit only. This can be a cause of concern for some swimmers who rely on the buoyancy of the suit for comfort. Most triathlons in the U.K. are wetsuit-legal, but an extended heatwave can increase the water temperatures. In Spain many races have wetsuit optional or non-wetsuit swims.
• Remember that for all those pool-based swimming sessions you didn’t need your wetsuit for help or buoyancy so if you do have a non-wetsuit race then enjoy the warmer weather and be confident you can do it!
• Whatever race you choose make time to train in similar water conditions during training, so you are comfortable with it on race day.

Races will have to abide by rules governing the race plus also local rules so make sure you read the race pack plus take a look at general rules like those below.

You can find the British Triathlon rules on open water swimming temperatures here.

You can find the IRONMAN rules on open water swimming temperatures here.

You can find a useful free triathlon season planner in this blog.

Planning your Race: The Open Water Triathlon Swim

"Without leaps of imagination or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning." ― Gloria Steinem

• Control your start and have a goal pace and plan to try to stick to.
• Plan where are you starting. Will it be quieter to stay back and to the side and avoid the pack thrashing when the gun goes? If you are a weaker / slower swimmer, then placing yourself right at the front in the centre is likely to be a mistake.
• Avoid the congestion and control your immediate surroundings.
• Stick to the outer edge of turns to reduce the chance of swimmers coming across your line.
• Visualise the start, the course and any points of exit that will help you beforehand.
• Visualise contact points and plan to avoid them if you’re concerned about them.
• Try to get in the water before your start to warm up or if you can go in the day before at the time you will start to try out the conditions – water temperature, sun angle, things you will sight on etc.
• Swim your race and try not to be put off if you get knocked by another swimmer.

How to Control Panic 

“Nothing diminishes anxiety faster than action.” —Walter Anderson

• Be prepared for panic – that might sound strange, but just having that thought at the back of your mind that, “Sometimes, stress can happen for anyone, it’s quite common”, can help you should the situation arise.
• Switch to breaststroke for a while to catch your breath and control your feelings. Remember, particularly in a wetsuit, you’ll have practised floating many times before.
• Treading water – with the benefit of that flotation – will ease your panic and help you gradually relax.
• Manoeuvre yourself to a safety point if required.
• Take a moment to compose yourself and start off again.
• Focus on the next few strokes to maintain composure.
• Focus on breathing, stroke technique and the direction you need to go in.
• Count your strokes and maintain breathing control.
• Focus on the now – you have swum the distance, rationalise the situation.

The Essential Skill of Sighting

“If you don’t know where you are going, you’ll end up someplace else.” – Yogi Berra

Photo by Susan Flynn on Unsplash

When swimming in open water, sighting and navigation are critical since there are no lane ropes or black lines to guide you. Identifying distant landmarks such as a buoy, a flag on the shore, a tree on a hill, or a building to focus on, can be invaluable once you are in the water. Checking your position frequently can help keep you on course, saving both time and energy.

Currents can be powerful and can take you off course, leading to longer swim distances. It's essential to be aware of how the current may affect your swim and adjust your sighting accordingly. For instance, if the current is flowing across your path (from left to right), as is common in the sea or a lake, you may need to modify your course to locate a target further to the left of your intended exit point. By aiming (left) into the wind, waves, or current, you can compensate for the natural force pushing you to the right.

Remember to choose your own route as following a swimmer can be the wrong decision as they may have fogged up goggles or simply not know the route. Plan and know your own route.

You find out more about how to sight and practice it in a swimming pool in the free book on open water swimming for triathletes.

Conclusion: Starting your Triathlon Open Water Swimming Journey

By preparing in advance and anticipating potential issues, you can plan accordingly and increase your chances of a stress-free and enjoyable open water swimming experience – in training and during your race.

 "Planning is bringing the future into the present so that you can do something about it now." 

– Alan Lakein

Visualizing potential obstacles ahead of time can also help you better prepare for them. If you encounter any issues during your swim, you can draw upon your training and knowledge to minimize their impact.

My beginner's guide to open water swimming aims to help you differentiate between imagined fears and real threats. Many fears surrounding open water swimming can be mitigated or overcome. By taking control of your fears, you can safely and confidently enjoy swimming outdoors.

While there is a lot to learn, the more you practice, the more you can manage any anxiety or concerns.

Remember, open water swimming is meant to be enjoyable, so go out there and have fun!

Karen Parnell is a Level 3 British Triathlon Coach, 8020 Endurance and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Need a training plan? I have plans on TrainingPeaks and FinalSurge marketplace:

TrainingPeaks

FinalSurge

I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. karen.parnell@chilitri.com

Open Water Swimming Clinic at Chilitri in Spain

FAQ: Open Water Swimming

What is open water swimming?

Open water swimming is a sport where swimmers swim in natural bodies of water such as lakes, oceans, and rivers, rather than in a swimming pool.

What equipment do I need for open water swimming?

You will need a wetsuit, goggles, and a swim cap at a minimum. Some swimmers also wear earplugs and nose clips for added protection. You should also consider a swimming tow float.

How do I prepare for open water swimming?

It is important to be a strong swimmer and comfortable in the water. Practice in a pool first, then gradually move to open water as you become more confident. Make sure to acclimate to the water temperature and conditions beforehand.

What are some safety tips for open water swimming?

Always swim with a partner or in a group, and make sure someone on shore knows your route and estimated time of return. Check the weather and water conditions beforehand and stay close to shore if the water is rough. Always wear a brightly coloured swim cap to make yourself visible to boats and other swimmers. You can read more here.

What are the benefits of open water swimming?

Open water swimming provides a full body workout and is a great way to improve cardiovascular fitness. It can also reduce stress and increase mental clarity due to the calming effects of being in nature.

Reference: Sea Swimming for Treatment of Depression and Anxiety - Full Text View - ClinicalTrials.gov

How do I train for an open water swim event?

In addition to regular swimming practice, try to train in open water whenever possible. Work on building endurance by gradually increasing the distance you swim. Practice sighting or lifting your head out of the water to see where you're going, as this can be difficult in open water. Find out how to do it in the free book on open water swimming skills.

What should I do if I encounter marine life while open water swimming?

Stay calm and keep your distance. Most marine life will not bother humans if left alone. If you do encounter a dangerous animal, such as a shark or jellyfish, slowly and calmly move away while keeping your eyes on the animal.

Can I swim in open water without a wetsuit?

Yes, you can swim in open water without a wetsuit, but it is not recommended in colder water temperatures. Wetsuits help to keep you warm and improve buoyancy, which can be especially important for longer swims.

How can I find open water swimming events in my area?

Check with local swim clubs, triathlon groups, or open water swim organizations for upcoming events in your area. You can also search online for open water swim and triathlon races or events in any country.

Is open water swimming safe?

Open water swimming can be safe as long as you follow basic safety guidelines and use common sense. Always swim with a partner, wear appropriate equipment, and check the water conditions beforehand. If you have any concerns about your ability to swim in open water, it's always a good idea to consult with a coach or trainer.

How do I choose the right wetsuit for open water swimming?

The right wetsuit should fit snugly but not be too tight. Look for a wetsuit made specifically for open water swimming, as these often have additional buoyancy and flexibility features. Consider the water temperature and choose a wetsuit with an appropriate thickness.

Can I wear a swimsuit instead of a wetsuit for open water swimming?

Yes, you can wear a swimsuit for open water swimming, but it may not provide as much warmth or buoyancy as a wetsuit. If you choose to wear a swimsuit, consider wearing a neoprene vest or rash guard to provide some insulation.

How can I improve my open water swimming technique?

Practice sighting regularly to improve your ability to swim in a straight line. Work on your stroke technique and body position to reduce drag in the water. Consider working with a swim coach or taking lessons to improve your technique.

What should I do if I get a cramp while open water swimming?

Stop swimming and gently stretch the affected muscle. Massage the area if necessary. Take a break if the cramp does not subside.

How do I prevent water from getting into my goggles while open water swimming?

Make sure your goggles fit properly and create a good seal around your eyes. Use Cressi anti-fog in your goggles and rinse them with water before putting them on to help create a better seal.

What should I do if I get lost while open water swimming?

Stay calm and try to reorient yourself by looking for landmarks or other swimmers. If you are still lost, signal for help or swim back to shore if possible.

How can I acclimatize to colder water temperatures for open water swimming?

Gradually expose yourself to colder water temperatures over time, starting with shorter swims and gradually increasing the duration. Wear a wetsuit or other insulating gear to help keep you warm.

How can I prevent chafing while open water swimming?

Apply a sea safe anti-chafing product like Body Glide to areas where your skin may rub against your wetsuit or other equipment. Consider wearing a rash guard or other protective clothing to reduce friction. Do not use Vaseline, a petroleum-based product, as this is not kind to the environment or your wetsuit.

What should I do if I feel fatigued while open water swimming?

Take a break and rest if you feel fatigued. If you are swimming in a group, let your fellow swimmers know that you need to stop. Make sure to stay hydrated and fuel your body properly before and during your swim. If you have a sturdy tow float or a Restube you can use these to recover.

How do I safely exit the water after open water swimming?

Look for a designated exit point and make sure you are aware of any underwater hazards. Swim toward shore and stand up when the water is shallow enough. Remove your wetsuit on the shore and other equipment and dry off. You can use a Dryrobe to dry off and keep warm.

Get you FREE open water swimming workouts book

References

Open Water Swimming Beginner's Guide - TRI247

Open-water swimming: a beginner's guide (runnersworld.com)

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