Openwater can deliver a joyous freedom and a sense of adventure.
The natural environment adds a whole new dimension to the experience.
However, for novice and experienced swimmers and triathletes, it can also provoke some nervous thoughts and often physical challenges.
This post provides some mental considerations in preparation for openwater and some practical skills to work on.
An excellent resource for all things related to this topic is https://www.outdoorswimmingsociety.com/category/survive/ I highly recommend having a read of this site. It’s got an enormous amount of information, promotes progressive training, and is well-balanced in debates such as tow floats (see below).
Although grouped into a single term of openwater (or wild swimming, or outdoor swimming), it may be more useful to consider the different water environments separately.
Just as running on the controlled predictable condition of the track is different from running a highly technical mountain ultra. There are all the variations in between from an uncomplicated but multi-surface road, through to a leisurely trail or canal path, to running on a more arduous trail or forest route. Each has its character.
Additionally, the environment and context of the running are hugely influential on the activity and its ease or difficulty. Often people have a good sense of this difference in running as these options may be more accessible or familiar.
However, the variety in openwater swimming may not have been considered in this way.
Openwater likewise can vary from a controlled predictable canal swim (like Roth), through to a calm lake (Eton Dorney), to moving water such as a river or tidal stream (Swashbuckler), all the way to a full open ocean/sea swim including passage swims like the channel, night swimming or multiday adventures. There can also be some pretty bizarre outdoor swim challenges https://www.redbull.com/int-en/what-the-hell-is-red-bull-neptune-steps
As well as the physical location of the swim the weather conditions, in particular the wave movements, currents, visibility, wind, entry/exit and temperatures of the water and air can add further complexities to the situation.
So how to best prepare and ideally enjoy yourself?
Step 1. Understand the event. A quick bit of online research can make a huge difference in selecting events that map to your desired race experience. Want something super challenging then races like Escape from Alcatraz or a Scandinavian fjord swim like Norseman will offer these. However, perhaps you want to have a more controlled swim then selecting a lake or canal swim is a better option.
Step 2. Understand the course. As part of your event selection have a look at prior years’ race information. Although conditions and courses can vary significantly year on year this can be invaluable to understanding how likely this will be and therefore the level of “commitment” you are taking on. For example, a single 4km loop of “out-back” or a ferry leap starting in the dark and swimming to shore route in cold water is more daunting than shorter coastal loops particularly where there is little tide effect such as the Med.
Step 3. Preparation – Prioritise progressively safely practicing to get familiar with the race type you will be in. If you are going to be lake swimming then get in some practice in a lake – some people find the natural vegetation conditions and wildlife unnerving – the birdlife in the Serpentine can be quite inquisitive. If you are swimming in the sea, practice in the sea. This familiarity will dramatically reduce the anxiety on event day.
Safety note – Use a venue or location that has safety coverage, particularly as you progress to more challenging swims. This could be on water kayaks or beach-sited lifeguards. Have a pre-swim chat with the safety folks. It’s nice to chat, you may get some useful information on conditions, etc. Swim with a buddy who can help raise the alarm in the event of an incident or vice-versa. Consider the use of a tow float – these are superb for your visibility and if there is an unexpected problem they may provide a huge amount of buoyancy – although be aware they are not classified as “lifesaving devices” and remember to question your own risk assessment – this is a great read https://www.outdoorswimmingsociety.com/tow-float-or-not-tow-float/). Be progressive in entering the water and in your swim distances or conditions. When stepping up the environment challenge, reduce the duration or distance you swim. You can always split a session by coming to shore for a pause before another swim.
Step 4. At the event – final prep – as with most advice, time is a huge advantage. Get to the event nice and early. You will be more relaxed rather than rushed. You will have plenty of time to get ready in your wetsuit. You can take in the conditions, have a good look at the course, and orient yourself to the physical course rather than only the map.
Note: Consider arriving the day(s) in advance and getting to swim at THE SAME TIME as your event. This can give you the additional advantage of potentially similar temperatures, practicing breakfast, and race prep timing. It can help with knowing sun positions and hence light implications. The sun can be very low in the sky in early swims making swimming and breathing into the bright sun more challenging.
Step 5. The final warm-up: TAKE advantage of the prep time ahead of the start to get wet. This might be a full warm-up swim or only getting a chance to splash your face from a pontoon. Ideally, it will allow you to get fully immersed, for a wetsuit to get a layer of water, and crucially allow your body to settle to being in the water. There are various body responses to first water exposure, both from colder water effects to more primitive mammalian dive reflexes. https://www.ncbi.nlm.nih.gov/books/NBK538245/ Once settled in the water, with your wetsuit now filled (pulling the neck open a little can help this), spend a couple of minutes gently swimming. Be aware of your breathing in this phase, focusing on longer, slower, deeper breaths, particularly the exhale. It is important to avoid the temptation at any time of holding breath. Once ready, then progress to a few harder “start” efforts of 25-100m. Then back to some easy swimming and you are ready to go.
As well as mobility, wetsuit filling/adjustments, and blood oxygenation primming, your body will now be much more accepting of the conditions when you start your event. In the event you have a pontoon start it is worth the additional effort of water warm-up. A gentle seated drop off the side or use of the ladder, swim per above, then the climb back. As a minimal reach over and get some water splashed on your face, particularly around your nose and the back of your neck.
Special note: Dealing with rough conditions, particularly sea conditions.
“The sea moves. It will move you – may be both physically and mentally.”
This seemingly simple concept can be unnerving particularly if the water is moving a lot. A rough swim can dramatically unbalance you – your swim stroke and your mental confidence. This will make effective swimming and breathing more difficult, potentially significantly so. Knowing, anticipating, and practicing this can help with the anxiety and skills required for a rough sea swim.
Surf entry – Aim if possible to get through the surf zone (crashing white water waves) quickly. The surf zone is a very dynamic area. The water will be powerful and moving in many directions at multiple depths. Downwards as the wave breaks, pushing forwards up the beach, and pulling backward to the open sea. Potentially sideways as well depending on the beach profile. Simply standing balanced in this moving water can be challenging. Therefore initially watch from the sand out of the water to understand the rhythm and patterns of the surf. Then moving quickly through the shallower water, dive through any breaking waves of sufficient depth. Swim strongly directly out to clear this zone. Duck under each wave. Aim to avoid being lifted and flipped. The high effort through this period will elevate your breathing. Stay as controlled as possible as your breathing may well be dictated by the timing of the waves. The goal is not to linger in this zone. It will take intent to move through it with sufficient pace.
Once clear of the surf – High or irregular waves can make both visibility and breathing difficult.
Sighting: Aim to sight when a wave lifts you high. Try and sight both to the course markers and also behind the markers to major background landmarks. These are not only easier to see but combining a near and far marker allows you to understand both the direction you are aiming AND your drift, therefore the direction you are actually moving. It is highly probable that at times you will not point in the direction you want to move.
Breathing: Breathing to one side away from the wave side may be a preferred technique. This will usually minimise the frequency of swallowing water instead of getting a breath. If there is significant sea spray impairing breathing then breathing away from the wind direction will help .
Throughout the swim, it may be necessary to break stroke from freestyle to a more heads up breaststroke.
Drift/Current: As well as wave height and direction, the water may be moving through a current from a river, landshape, or tidal stream. These can be very powerful and at times stronger than the ability of a swimmer. Races are frequently timed to occur at points when tidal flow such as rivers or sea swims are at their lowest rates. However, this is not always the case. There are numerous online sources of both tidal information (flow not just height) and learning material. The race organiser may also provide a summary of tidal flow impact and some guidance. One key source of this information is watching the impact of other water users or objects. It is possible to observe closely how strongly kayakers or safety boats are working with tidal flow. Bouys can show the “pull” of tide currents. A key indicator is other swimmers. This can be very evident if a wave or pulse starts. It is crucial to “aim off” from the course markers and use the combination of the tidal flow / current and your swim direction to give you a resultant movement to the marker. Note it is very common to underestimate the extent of aiming off that is required. This can result in being well downstream upon reaching the marker and having a direct against the current swim. It is usually far easier to correct from over-estimating than under-estimating.
Commitment: It can be a significant commitment to enter the water in situations of dynamic conditions. Unlike a pool where the exit from the water is a few meters away, some openwater environments present a commitment that means it may require significant time and physical effort to reach dry land. This is important to consider before the water entry and through your swim. The lack of a quick “stop” option can be one of the most physically and mentally challenging points of difference. Maintaining an effort level that leaves you a reserve for safety. If this is not possible then reconsider if the situation on the day means that, as difficult a decision as it may be, it is wiser not to expose yourself to the risk of an incident. From my own experience in rough sea environments, albeit in a different water sport, I recall the bitter disappointment at being in a crew that retired early from the 2007 Fastnet offshore yacht race. https://www.rolexfastnetrace.com/en/follow/general-info/history-spectators/85-rolex-fastnet-race-2007. After nearly 2 years of preparation, multiple qualification criteria, the rarity of getting a starting place, considerable financial and personal commitment the conditions for the race became unsafe for our crew and boat. It was a very tough decision and one I reflect on now sometimes but on balance, it was the right one. https://www.theguardian.com/uk/2007/aug/15/sailing.weather
Step 6. Mid course: Once underway in your openwater swim, relaxing into the environment will help maintain a quality swim stroke and minimise energy usage. The usual techniques of drafting and sighting are important as performance is not only based on pool fitness but also on leveraging the group swim nature and swimming the most ideal course.
Step 7. Exit: There are various debates on the final stages of the swim particularly in the use of legs and increasing kick frequency and strength to prepare for the transition and bike. It is worth practicing these as they can vary per individual. Note for surf/sea swims take care of the surf zone again. It can be possible to body surf in some strong conditions with practice, although this is a difficult skill for most it is worth timing efforts with any waves. The key is safety in large surf and breaking waves. Keep an awareness of the wave pattern. If you are about to be dropped by a large wave it is worth protecting your head and face. Exit the surf zone quickly. This may require some strong intent if the surf is powerful.
Although the above can be intimidating, with practice and familiarity it can be a great experience to swim in the openwater. However, stay safe and within your limits.
Disclaimer: The above information is provided as a personal opinion. You are personally liable for your safety. Take care and if in any doubt engage a professionally qualified life guard or water safety expert at the venue you are using.
Note: I was asked to provide information on this topic as a post by a number of my private 1-2-1 athletes. There has been tragic loss of life at a number of recent triathlon events. At the time of writing no official investigation(s) have concluded into one of these. This information is not intended to link to the circumstances of these events. Specifically, it is not commenting on any actions or preparations taken by the organisers or participants. Rather it is to aid in general information. My condolences to all those impacted by any of the tragedies.