Training for a triathlon in the comfort of an indoor pool is one thing but embarking on an open water swim, like the ones you’ll find in most triathlons, can be daunting, especially when you're new to it. But fear not! With the right training and our top open-water swimming tips, you can conquer any body of water and achieve your triathlon or endurance race goals.

Here at MOTTIV, we’ve completed countless triathlons of all distances, and we’re here to help boost your confidence and performance when it comes to swimming in open water.

What You’ll Learn in This Article:

• Key preparation steps before heading out for an open water swim
• How to choose the right wetsuit for your swim
• Techniques to improve sighting and breathing in open water
• Effective drills for building endurance and confidence
• How to navigate open water challenges and fears

Open Water Swim Preparation

Before you leave your local pool and head out into the great outdoors, take these precautionary steps to ensure a safe and effective open-water swim.

Know Before You Go: Essential Checks

• Check weather conditions & water temperature: Avoid choppy waters, strong currents, or extreme cold.
• Understand the swim route & any hazards: Identify buoys, potential obstacles, and exit points.
• Pack essentials: Wear a brightly colored swim cap, use a swim buoy for visibility and safety, and bring earplugs to help with cold-water discomfort.
• Tell someone your plan: Inform a friend or family member about your route and expected return time.

Choosing the Right Wetsuit for Open Water Swimming

A wetsuit isn’t just about warmth—it enhances buoyancy, flexibility, and hydrodynamics. Here’s how to pick the best one:

1. Fit: Snug but not restrictive; avoid excess water entry.
2. Thickness: Choose based on water temperature—thicker suits (4-5mm) for colder conditions, thinner suits (2-3mm) for warmer waters.
3. Flexibility: Ensure unrestricted shoulder movement for an efficient stroke.
4. Seams & Zippers: Look for minimal seams and a quality zipper to prevent chafing.

When to Use a Swimskin

If you want a faster swim at a non-wetsuit-legal race (such as those held in warmer water venues), a swim skin is key. Consider using one at the following events or any event where you think you'd feel more comfortable in one!

• Non-wetsuit swim conditions in races like the IRONMAN World Championship
• Warm water triathlons where a wetsuit is not allowed
• Sprint and Olympic triathlons with non-wetsuit swim designations
• ÖTILLÖ swimrun races and other multisport events where freedom of movement is key

Techniques to Enhance Your Open-Water Swim

Unlike in pool swimming, where there’s a line to follow, open-water swimmers must rely on sighting to stay on course. Read on for our favorite tips at mastering this tricky element of triathlon swimming:

Sighting Techniques for Open-Water Swimmers

• Lift your head slightly: Only peek just above the surface to maintain a straight line.
• Use landmarks: Instead of focusing only on buoys, pick visible trees, buildings, or mountains for better navigation.
• Sight every 6-10 strokes: This helps maintain efficiency without over-rotating your head.
• Avoid water polo swimming: Lifting your head too often makes your legs sink.
• Follow your own line: Many athletes swim off-course, so don’t blindly follow a pack.

How to Tread Water Effectively

Being able to tread water comfortably is crucial for open-water events and exiting the water safely. Master this with:

• Use a scissor kick & arm sculling: Keep movements relaxed and controlled.
• Stay calm: Conserve energy by maintaining slow, rhythmic breathing.
• Engage your core: Helps keep a steady, vertical balance while floating.

The Importance of Bilateral Breathing in Open Water

Unlike pool swimmers who may favor one side, bilateral breathing enhances adaptability in open water swimming offers:

• Reduces neck strain: Alternating sides prevents muscle fatigue.
• Improves stroke balance: Keeps you streamlined and symmetrical.
• Adapts to changing conditions: Bilateral breathing helps when facing choppy waters or bright sun.

Building Endurance and Confidence

Before hitting open water, sharpen your skills with these pool-based drills and technique sessions:

• Closed-Eye Swimming: Enhances proprioception and comfort.
• Long Glide Drill: Maximizes stroke efficiency and conserves energy.
• Breath Control Sets: Develops lung capacity and reduces panic.
• Side Kicking Only With Fins & Snorkel: Prevents panic and sinking.
• No Catch-Up Drill: Gliding too much causes loss of momentum, making swimming inefficient in open water.

Tips for Increasing Endurance in Open Waters

• Gradually increase swim distances: Progressively extend your longest long swim.
• Use interval training: Mix race pace efforts with recovery sets.
• Cross-train: Cycling and running complement your swim training and boost stamina.

Pre-Race Preparation & Warm-Up

Race day is here! Let's walk through the race itself with some more in-depth tips, taken from our book, Triathlon Swimming Foundations. (This is a great place to start if you want proven instructions on how to become more comfortable in the water. We’ve helped thousands of adults learn to swim!)

• Get in the water early: If possible, do a short swim before the race to reduce heart rate spikes and panic at the start.
• Stay warm: Pour warm water down your wetsuit before the race (a tip from IRONMAN champion Patrick Lange).
• Keep moving: Stay active before the start—bounce, shake out limbs, and keep your heart rate slightly elevated.
• Use swimming earplugs & double up your cap: This helps retain body heat in cold water.

Swim Start Strategies

Your race could feature a mass start (though becoming rarer these days), an age-group wave start, or a self-seeded rolling start. Make sure you know what kind of start your race will feature.

If you’re not comfortable, or if you're a beginner:

• Start on the far side of the pack to avoid chaos.
• Delay your start by 5 seconds to let the group go ahead.

If you’re confident and experienced:

• Position yourself at the front to catch a draft.
• Draft off a swimmer by positioning your hand behind their hip, rather than directly behind them.

Swimming Technique & Positioning

Keep these sayings in mind for a more efficient, safer, and enjoyable triathlon swim:

• Breathe Like a Dolphin: Quick, subtle, and efficient breathing.
• Float Like a Log: Keep your body firm and straight on the water’s surface.
• Race Like an Arrow: Swim in a straight line with good sighting to avoid extra distance.

Understanding and Using Buoys During Your Open Water Swim

Buoys are essential for staying on course. Here’s how to use them effectively:

• Positioning matters: Swim slightly to the side to avoid congestion in races.
• Learn the color codes: Different buoys indicate start, turns, and exits.
• Plan for when you get to each buoy: Decide in advance whether to adjust your stroke or pace.

Drafting Tips

You might hear athletes talk about drafting, which is following in the wake of another swimmer to reduce fatigue. Keep these points in mind if you want to try drafting:

• Drafting is not always beneficial:  Unless you’re an advanced swimmer (35 min for a half-distance race or 1:10 for a full), drafting might not be worth it. Remember, like everything in triathlon racing, it takes practice in training first.
• Smart drafting: If drafting, follow someone who swims straight and position yourself slightly behind and to the side.

Transitions & Exiting the Water

Your swim is almost done and you can see dry land. Your bike is waiting for you in T1. Make the transition smoother by:

• Not kicking too hard at the end of your swim: Kicking hard in the last 100 meters can spike your heart rate, making your transition harder.
• Practice deck-ups: Train for smoother swim-to-bike transitions by quickly climbing out of the water and running briefly.

How to Handle Common Open Water Swim Fears

If you’re nervous about your first open-water swim, you’re not alone. Combat anxiety with these steps:

• Acclimate gradually: Spend time wading, floating, and doing short swims before tackling longer open water sessions.
• Visualize success: Imagine yourself gliding smoothly and exiting the water confidently.
• Swim with buddies: Having training buddies offers security and motivation.

Conclusion: Final Thoughts on Open Water Swimming

Mastering open-water swimming takes patience, practice, and the right mindset. By selecting the proper gear, refining your swim technique, and building endurance, you’ll gain confidence and efficiency in open-water events. Implement these strategies, and your next open-water race will feel smoother than ever.

Open water swimming offers unique challenges, but with smart swim training, you’ll feel confident and prepared every time you hit the water. For a free training program tailored to your skill level and goals, download the MOTTIV app and get training today. Happy swimming!