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Master Open Water Swimming for Triathlon

By Gaelle Abecassis | Jun 4, 2024

Of all the legs in triathlon, the open water swim leg is likely the least practiced element in any triathlete’s training. Compared to a pool, open water swimming presents a unique set of challenges. Finding a safe body of water to swim in, finding someone to swim with for safety’s sake, and acquiring a wetsuit that fits — these are just some of the reasons few triathletes practice swimming in open water. In fact, it’s not uncommon for novice triathletes to experience their first open water swim at a race. For many, it’s a rude introduction to the sport. 

But these difficulties also provide a fantastic opportunity for a triathlete to leapfrog the competition by becoming a strong, confident, and efficient open water swimmer. Doing so will propel you into the bike leg faster, fresher, and less frazzled than many of your fellow competitors. Below is a quick guide to preparing for and mastering your open water swims.

With Humango’s AI coaching app, open water swimming is easily integrated into a triathlete’s training plan. The AI-powered coach can schedule it into a training block and automatically accommodate the extra endurance needed to finish an open water workout compared to a pool workout. And depending on the results of that first swim, Humango can adjust the distance and intensity of the next one. But as with any training plan, the secret lies in getting started. 

Start Open Water Swim Training in the Pool

Due to variable conditions (chop, wind, swell, cold, difficult sighting, etc.), open water swimming may take twice as much energy as pool swimming. So, even though 3,000 meters in a pool may be no problem, you might only cover 1,500 meters in a lake — or less in the ocean — with the same effort. To prepare your body for that extra effort, try this: Don’t touch the wall on your turns at the end of each lap. Instead, do a flip turn at the “T” at the end of the lane line. You won’t have the benefit of the push-off from the wall to propel you in the other direction. 

Focus on shorter strokes and a higher stroke rate to better handle chop, swells, other swimmers, and quick direction changes. To help you get there, try tying your feet together with a band or swim buoy, which should naturally force a higher turnover. Another drill is to swim with your head up and eyes out of the water like a water polo player every other length or so. This small change will also shorten your swim stroke and raise your stroke rate as you use your arms to keep your head elevated.

Once you’re comfortable with swimming with your eyes out of the water, practice sighting. On every third or fourth stroke, lift your eyes out of the water to find a mark on the pool deck ahead of you. Don’t just glance at it; take the time to truly focus on the mark before you put your head in the water again. Sighting is one of the most important aspects of open water swimming. Getting it wrong will have you swimming off-course and wasting energy and time in the water.

Finally, learn to breathe bilaterally, that is, on either side of your body. This technique pays massive dividends in open water when facing cross-current swells, chop, and wind. By breathing away from them, you reduce the chances of swallowing water.

5 Tips for Swimming in Open Water

For many swimmers, open water swimming is more of a mental than a physical challenge. The currents, the cold water, the thrashing of a hundred competitors, and the distance make it difficult to find the rhythm and relative ease of a pool swim. Knowing this, make those first open water swim workouts more about skills and confidence than fitness. Below are the key elements to owning the swim leg in a triathlon.

1. Dial in your wetsuit.
   Wetsuits come in all shapes and sizes, and you want to find one that allows a full range of motion in your shoulders. Start by making sure you have it on correctly. Many swimmers who are new to open water don’t pull their wetsuits high enough; this creates a down pull through the shoulders, limits movement, and adds restriction to the neck area. After you ensure you’re wearing it correctly, use your first swim in a wetsuit to see if it feels right. Try a different wetsuit if it feels like you're fighting the wetsuit after roughly 50 strokes. 
2. Find the perfect goggles.
   We mentioned how critical sighting is to a successful swim leg. To sight well, you need a high-quality pair of swim goggles that won’t fog up or leak. Try different ones until you find the pair that stays tight. And if they get scratched, get a new pair. You need perfect vision in a triathlon to stay on course.
3. Swim with a group.
   Stay safe and join an open water swim club for some practices. You can also find a swim buddy or enlist a family member or friend to paddleboard or kayak alongside you as you swim. The club can help you identify landmarks to sight so you stay out of the way of boats and traffic. They may even put out a buoyed course for you to follow with known distances so you can better manage your workload. A supporter on a paddleboard or kayak is much easier for boats to see, and they can offer a respite if fatigue sets in sooner than expected.
4. Practice your sighting and feel for the water.
   Take what you practiced in the pool to the lake or ocean. Then add this element: Sight a landmark or buoy, take 20 strokes with your eyes closed, and see where you end up. Did the current or your stroke take you off-course? If so, note it and correct your course accordingly. You may have to find a new landmark to focus on. For example, instead of keeping the buoy straight in front of you, you may need to keep it to the left of your line of sight, knowing the current will push you back on course. Once you make a turn, do it again and correct your course as needed.
5. Make it a workout.
   You need to swim strong in open water, but you don't need to do it all at once. As you get comfortable with the water, break those hard, fast strokes into 50-stroke intervals. Go hard for 50, then easy for 50, and so on, working your way up to gradually swimming the workout as directed by your coach or training plan. 
6. Make it a workout.
   You need to swim strong in open water, but you don't need to do it all at once. As you get comfortable with the water, break those hard, fast strokes into 50-stroke intervals. Go hard for 50, then easy for 50, and so on, working your way up to gradually swimming the workout as directed by your coach or training plan.