Open water swimming: the triathlete's complete guide.
The pool teaches you to swim. The lake teaches you to race. The skills that matter on race day — sighting, drafting, managing chop, swimming straight without lane lines — are not things you can practice in a 25m pool.
- →Sight every 4–8 strokes. Crocodile-eye lift: minimal head, eyes just above water.
- →Bilateral breathing is non-negotiable for open water — wind and waves force you to switch sides.
- →Drafting saves 15–25% of energy. Sit on toes (close drafting) or on hip (side drafting).
- →Start wide and back in your race wave if anxious. The 30 seconds you 'lose' you'll gain in clean water.
The sighting technique.
Lift the eyes — not the whole head — just enough to clear the water. Pick a fixed landmark (buoy, building, tree) on shore beyond the swim course. Sight every 4–6 strokes early in a race when bodies are around you, every 8–10 strokes once the field spreads. Practice in the pool: lift eyes once per length, eyes only, no head pop.
Drafting and pack swimming.
Two drafting positions. Close draft: directly behind a swimmer's toes, 15–25% energy savings. Hip draft: alongside hip, 10–15% savings, easier to maintain. To find a draft on race morning, line up next to swimmers slightly faster than you, hold their feet for 100m, then make a decision: sustainable? Stay. Too fast? Drop off and find new feet.
Wetsuit fit and use.
Tight is right — a properly fit wetsuit feels almost too snug on land and perfect in water. Lubricate neck, wrists, ankles with body glide (NOT petroleum). Pull the suit up high in the crotch and high in the shoulders before zipping. To remove fast in T1: unzip, peel to waist while running, sit, peel off legs.
Managing swim anxiety.
Anxiety in open water is mostly about feeling out of control. Build control progressively. Week 1–2: shallow water with feet down, practice face-in/face-out. Week 3–4: short swims along the shoreline with a buddy. Week 5+: full open water sessions, practice race starts, practice contact. Almost every athlete I coach who started anxious is racing comfortably within 6–8 weeks.
Race start strategy.
Three options. Aggressive: front row, middle, sprint to a fast draft. For confident swimmers. Smart: front row, outside line — clean water, slight angle to first buoy. For most age-groupers. Safe: back row or wide outside, start 10 seconds late after the field clears. For nervous or new open water swimmers. Pick the option that lets you swim YOUR best swim.
FAQ
How is open water swimming different from the pool?
No walls to push off, no lane lines, wave chop, sighting required every 4–8 strokes, contact from other swimmers, colder temperatures, and a wetsuit changes your body position. Pool times don't translate 1:1 — most athletes are 10–25% slower in open water.
How do I deal with swim anxiety?
Start with a buddy in calm water. Practice bilateral breathing and back-floating recoveries. Start a race wave on the outside or back — fewer bodies, cleaner water. Anxiety drops dramatically after 3–5 successful open water sessions.
When should I wear a wetsuit?
Water under 78°F (most triathlons allow wetsuits below that). Wetsuits add buoyancy, warmth, and 5–15 seconds per 100m of free speed for most age-groupers.
Want a coach to build your swim?
Swimming is the discipline where coaching adds the most time per dollar. I'll build the technique, threshold, and open water work you need. Apply for 1:1 coaching.
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