Overcoming Open Water Swims: Tips & Tricks

Written by Rachel Olson, Quintana Roo Professional Athlete

Open water swimming: some people love it, some people hate it. But when you’re looking at the triathlon community, it seems like more people hate it than anything.

I come from a swimming background, beginning a year-round club program at the age of 10, and spent much of my time in the water both in the pool and in open water — so while I don’t struggle as much personally, I have worked hands-on with those who do, and I encounter many athletes with fear of open water often.

Open water can be scary, especially when you don't come from a strong swim background (most triathletes do not!). But I have found a few things to be incredibly helpful to make race day swimming a more enjoyable experience.

PRACTICE

The first seems quite obvious: PRACTICE! Triathletes skip swim workouts more often than anything else and I always hear “I’ve only done like 5 swims leading up to this!” Do NOT make that a habit! Get in the pool more often, at least 3 times a week, but don’t make it a long and dauntingly boring task. Shorter, focused swims are just as useful in the long run. If you don’t have time for a long swim, make it short.

Getting a feel for the water consistently will improve your comfort of swimming overall, especially on race day. Also, practice getting in open water — but always with a buddy! Even if you just splash around for 10 minutes in the open water, getting used to being out there and embracing it will greatly improve open water anxiety.

VISUALIZE & STICK TO THE PLAN

Do not get caught up with the people around you. Swim your own race. Focus on what you want to do and not what others will do. Plan out your line and try to stick to it as closely as possible.

BREATHE!

My biggest advice on race day: BREATHE! At the start of the race, it’s so easy to get caught up in your own head that you forget to take a step back and breathe. Regardless of the race, a tool I use to help me stay calm and remember to relax my breathing is to just chat with athletes around me! It doesn’t matter if I have known them for 5 years or 5 seconds, I start any random conversation. And try to avoid talking about the race right in front of you. Crack a joke — ask them if they’ve peed in their wetsuit yet! Laughing will help you relax and ease the tension to make your swim that much better. There’s nothing worse than starting a swim already tensed up!

GEAR

Lastly, get gear that works for you! If your wetsuit is choking you and causing panic, get a new one! Do not hesitate — not all wetsuits will be miserable.

I love the HYDROsix because the neckline tapers out towards the top, meaning it’s not strangling me, but sits comfortably on my neck and I never feel the need to tug at it. The upper body also provides plenty of flexibility so you don’t feel restricted (sleeved wetsuits are always more advantageous — you just have to find one that fits you!). As a natural swimmer with a high shoulder flexibility in the water, this can be crucial to open water comfort!

Don’t be miserable about the swim! Embrace it! And most importantly — make it fun!

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