Preparation for open water swimming

[PB Swimming Editor]

Many triathletes find swimming in open water a nerve racking experience involving poor visibility, waves, currents, cooler temperatures and the hustle of mass starts. As a result, it’s not uncommon for athletes to experience anxiety or panic. Open water does take some getting used to but here are three tips to ensure your transition from pool to open water is a smooth one.

Practise
Sounds so obvious, but large numbers of triathletes train purely in the pool and don’t venture into open water until they race! Try finding some open water to practise in as part of your training programme, though be sure to stay safe. Ideally, swim in open water as part of a training group including other athletes experienced in swimming outside. At very least swim with some training partners who already know the open water location and NEVER swim alone. Becoming more comfortable in such an environment will help you to stay relaxed on race day because you will be more familiar with it.

Another tip is to use visualization techniques to help you imagine what swimming on race day will be like. Imagine yourself swimming effortlessly, in control, through the water. Replay this visualization as you travel to your chosen race.

Acclimatise
On entering the water, get used to the open water environment prior to practising a few warm up strokes. Focus on controlling your breathing as you acclimatize to the water temperature. When you’re ready, stick your head under and have a look! For sure you won’t see pool lines, but get used to however murky (or not) the conditions actually are. Now’s the time to practise some strokes prior to the start gun firing.

One final piece of advice – find a sensible start position. If you know you’re not going to be among the fastest swimmers in the wave, don’t put yourself in the front row – you’ll only going to get hassled from behind. And if you’re nervous about the proximity of so many swimmers at the start, position yourself to one side and avoid the main rush.

Take it slow n’ steady
On race day, slow your stroke rate, take long, slow breaths and focus your mind on either your breathing or your stroke. If you begin to panic, this slower pace and focus of attention will help ease your anxiety. Only look to increase your stroke rate as you become more comfortable and the swim leg unfolds.