For many triathletes, open water swimming feels completely different to pool swimming.
Even strong swimmers are often surprised by how unfamiliar it feels the first time they swim in the ocean, a dam, or race conditions.
There are:
• no lane lines
• no walls
• changing conditions
• other athletes around you
• and far less control overall
At first, this can feel uncomfortable.
But with the right approach and enough practice, open water swimming becomes far more manageable — and eventually, enjoyable.
Understanding the Difference
Pool swimming is controlled and predictable.
Open water is not.
In open water, you may deal with:
• waves and chop
• currents
• limited visibility
• crowded starts
• navigation and sighting
This changes both the physical and mental side of swimming.
That’s why many athletes feel far more anxious in open water than they do in the pool.
The Importance of Staying Relaxed
One of the biggest mistakes athletes make in open water is starting too aggressively.
This often leads to:
• elevated heart rate
• rushed breathing
• panic
• wasted energy
The key is to stay controlled.
Focus on:
• steady breathing
• smooth strokes
• relaxed movement through the water
The calmer you stay, the easier swimming becomes.
Learning How to Sight Properly
Unlike a pool, open water has no black line to follow.
This means you need to learn how to sight.
Sighting simply means briefly lifting your eyes to check your direction.
Good sighting helps you:
• swim straighter
• avoid drifting off course
• conserve energy
• stay more efficient during races
A common mistake is lifting the head too high.
This causes:
• hips to drop
• legs to sink
• unnecessary drag in the water
Instead:
• keep the movement small
• lift only the eyes slightly
• return quickly to your normal stroke
Small adjustments make a big difference.
Why Your Wetsuit Helps
A properly fitted wetsuit can make open water swimming feel far more comfortable.
It provides:
• additional buoyancy
• better body position
• warmth
• increased confidence in the water
For many athletes, this added support helps reduce anxiety significantly.
Instead of fighting the water, you can focus on swimming smoothly and efficiently.
Practising Before Race Day
One of the biggest mistakes athletes make is only swimming in perfect conditions.
Race day is rarely perfect.
It helps to practise:
• swimming around other athletes
• beach starts
• sighting regularly
• swimming in rougher conditions occasionally
The goal is not to make training harder.
The goal is to make race day feel more familiar and controlled.
Building Confidence Takes Time
Confidence in open water is built through repetition.
Start simple.
• shorter sessions
• calmer conditions
• controlled pacing
• relaxed breathing
Over time, things begin to feel more natural.
What once felt stressful eventually becomes routine.
A Practical Approach
If you’re still new to open water swimming:
• focus on comfort first
• don’t rush intensity
• practise sighting regularly
• spend consistent time in open conditions
The goal is simple:
feel calm, controlled, and confident in the water.
Final Thoughts
Open water swimming is a skill — and like any skill, it improves with practice and experience.
The more familiar you become with different conditions, the more confidence you build.
And confidence in the water translates directly into better racing overall.