Top Tips for Open Water Swimming: A Beginner’s Guide to Mastering the Waves
Karen Parnell
August 05, 2024
Top Tips for Open Water Swimming: A Beginner’s Guide to Mastering the Waves
Photo by jose luis Umana
Open water swimming is one of the most thrilling and challenging parts of a triathlon, but it can also be a bit intimidating for beginners.
To help you navigate the waves with confidence, here’s a comprehensive guide covering everything from preparation and essential kit to key skills like sighting, drafting, buoy turns, and race starts.
We’ve also included additional insights, practical tips, and resources to make your open water swimming experience smooth and enjoyable.
1. Preparing for Your First Open Water Swim
Preparation is essential to ensure a successful and enjoyable swim:
- Start Small: Begin with shorter swims in safe, controlled environments to build confidence. Gradually increase your distance as you become more comfortable. Ideally your first swim should be in a fresh water, managed venue with lifeguards and other swimmers to help familiarise you with the water. Water safety is paramount.
- Know Your Location: Familiarize yourself with the swim site. Understand water temperatures, tides, currents, and any potential hazards. If possible, visit the site beforehand to understand where you get in and out, changing rooms and safety arrangements.
- Practice in the Pool: Work on your endurance and technique in the pool. Incorporate interval training to build stamina and strength. Practice open water skills in the pool like sighting, drafting, breathing and buoy turns.
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
2. Essential Kit for Open Water Swimming
Having the right gear can make a huge difference:
- Wetsuit: A well-fitting wetsuit is crucial for warmth and buoyancy. Ensure it fits snugly but comfortably. A poorly fitted wetsuit can case drag and slow your down. Practice putting it on and taking it off to avoid any race-day issues. I like the Orca wetsuits as they have flexibility around the shoulders so don’t impede your stroke, can be put on and taken off easily plus are reasonably priced. If you wetsuit is too thick or does not stretch well around your shoulders your arm cadence may suffer and this will slow you down.
- Goggles: Choose a good pair of goggles with clear visibility. Tinted lenses are useful for bright conditions, while clear lenses work well in low-light or overcast conditions. I use Zoggs Predator Flex with Cressi anti-fog spray to keep my goggles fog free in open water. I like the Zoggs Predator Reactor goggles that change the lens filter depending on the light conditions – dark for sunny days and clear for cloudy days plus they have UV protection. To extend the life of your googles always rinse with fresh water after every swim and use a case to protect them.
- Swim Cap: Many races require a swim cap for safety and visibility. Even in training, wearing a swim cap can help with warmth and being seen by other water users.
- Tow Float or Swim Buoy: For training, a swim buoy or tow float is advised and can provide safety and visibility. It also offers a place to rest if needed plus some models have a waterproof area like a dry sack to keep your keys and phone etc safe.
- Anti-Chafe stick or cream: If your swim is a wetsuit swim you may get points in your wetsuit that rub against your skin. Apply anti-chafe like Body Glide to your neck, wrists, ankles and anywhere you found it rubbing in training. This product can also help you get out of your wetsuit quickly.
Brightly coloured swimming hat, Zoggs Predator Flex Goggles and Cressi Anti-Fog
Grab your FREE copy of Swim Workouts for Open Water E-Book
3. Mastering Key Skills of Open Water Swimming
Below are the skills you should master if you are training for a triathlon or open water swimming event or race.
How to Sight in Open Water
- Lift Your Head: Every few strokes, lift your head slightly to see where you're heading. Try not to lift too high, as this can disrupt your stroke and make your hips sink which will slow you down. Think “crocodile eyes” and peep just over the water. If you don’t spot what you wanted to see don’t worry just, try again and don’t be tempted to lift your head high.
- Use Landmarks: Identify stationary landmarks like buoys or buildings to stay on course. Use these are markers to swim towards. Don’t use things like fishermen or boats as they may move or sail away!
- Practice: Include sighting drills in your training in the pool. For example, alternate between regular strokes and lifting your head to sight.
If I had to pick one skill that was worth practising at every opportunity before race day, it would be sighting. Nailing this skill will help you swim straight, not go off course and loose seconds and even minutes during the swim plus not going in the wrong direction will preserve energy for your bike and run legs.
Here’s how to do it:
Grab your FREE copy of Swim Workouts for Open Water E-Book
How to Draft in Open Water
- Positioning: Drafting involves swimming close behind on the feet of or slightly to the side of another swimmer to reduce drag. Popular ways to draft or in-line (on the feet of the swimmer in front) , diamond (one in front, two either side and one swimmer behind) and arrowhead (one swimmer in front and one swimmer on either side of the hips of the lead swimmer) drafting.
- Benefits: It conserves energy and can help you maintain a steadier pace. You can safe up to 20% of your energy if you draft correctly. This saving will help you when you get on the bike leg in a race – you will be less fatigued.
- Practice: Train with others in a group setting to get accustomed to drafting effectively.
Studies have shown that the most efficient and beneficial drafting position is on the feet of the swimmer in front. If you stay within 50cm or 20 inches of the swimmer in front you can reduce your drag by up to 21%. If you draft on the hip of a swimmer drag was significantly reduced by 6% and 7%, respectively, at 50 and 100 cm back from the hands of the lead swimmer.
Here’s how to draft:
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
How to do Buoy Turns
- Approach: Angle your approach slightly to make the turn smoother.
- Technique: Use a tight, controlled turn, staying as close to the buoy as possible without hitting it.
- Practice: Include buoy turns in your training to improve your technique and efficiency.
Here’s how to do a corkscrew buoy turn:
Grab your FREE copy of Swim Workouts for Open Water E-Book
Here’s how to do a standard buoy turn:
Note: That in most races even the professionals stick to the standard buoy turn rather than the fancy corkscrew turn so don't worry if you can't master it!
How to do Dolphin Starts
- Start Position: From the shore or starting line, dive into the water with a powerful kick and streamlined body.
- Execution: Use a few strong dolphin kicks (kicking both legs together) to gain speed before transitioning to your regular swimming stroke.
- Practice: Incorporate dolphin starts into your training to become comfortable with the technique.
Here’s how to do a Dolphin start:
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
4. Entering the Water During Races: Triathlon and Open Water
Before your race it’s advisable to walk into the water to see if there are any rocky parts or steep drops so you are prepared for the run into the water. You can do this on the swim recce before your race or during the warmup session.
- Run In: As you run into the water, use the following technique to ensure an efficient entry:
- Lift Your Legs: Lift your knees high with your ankles out to the side to clear the water with each step and to reduce drag.
- Short, Quick Steps: Take shorter, quicker steps to maintain momentum and transition smoothly into swimming.
- Streamline Your Body: As you reach deeper water, lean slightly forward and transition or drive into a streamlined position for a smooth entry.
- Transition Smoothly: Once in the water, seamlessly transition into your swimming stroke. Avoid sudden stops or hesitation to maintain your momentum.
Here’s how to run in the water on a beach start:
Grab your FREE copy of Swim Workouts for Open Water E-Book
Pontoon or Deep Water Swimming Starts
The beach start is a common start in triathlon but there are other starts like pontoon starts and deep water starts in lake based swims. Some professional swims have a diving start but I have never seen this in an Age Group event.
Here's how to do a deep water start and also practice them in the swimming pool:
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
5. Exiting the Water: Open Water Swimming
- Look Ahead: As you approach the shore, keep an eye on the exit point to plan your approach.
- Smooth Exit: As you reach shallow water, gradually stand up and transition from swimming to running. Practice this transition to make it as smooth as possible. In some races there will be people helping you to exit the water so take advantage of this.
- Prepare for the Next Segment: Focus on quickly moving to the transition area and preparing for the bike segment. Check you race pack to see how far you will need to run between the swim and transition and prepare for it. It may be more comfortable to pull you wetsuit down to your hips and run like this. You may also like to take off your swim hat and goggles at this point but don’t drop them!
Here's how to do a beach exit in triathlon:
Grab your FREE copy of Swim Workouts for Open Water E-Book
6. Different Types of Triathlon Race Starts
- Rolling or Time Trial Start: Swimmers start one at a time (or in groups of 3 or 4 swimmers), usually at 5-10 second intervals. This reduces congestion but can make pacing more challenging.
- Wave Start: Swimmers start in waves based on categories like age or skill level. This helps manage large groups but requires awareness of your wave.
- Mass Start: All swimmers start together, often resulting in a crowded beginning. Stay calm and find your space quickly. Decide if you will start at the front and go out fast, position yourself mid-pack and plan to draft or wait and start at the back to avoid the “washing machine” of the main pack.
Learn more about triathlon race starts:
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
7. Common Mistakes to Avoid in Open Water Swimming
- Overestimating Drafting Benefits: While drafting can help, it’s not a substitute for building your own strength and speed. Use it strategically.
- Poor Buoy Turns: Avoid wide turns around buoys to save time. Practice tight, controlled turns to improve efficiency.
- Inadequate Sighting: Failing to sight regularly can lead to drifting off course and swimming much further than you should. Practice sighting in your training to stay on track.
- Neglecting the Warmup: Usually there will be time at the beginning of the race to get in the water and acclimatise your self to the water conditions, warm up your muscles and calm your nerves. You can also check out the conditions for entering the water. Try to make this part of your race ritual.
8. Safety Tips in Open Water Swimming
- Handling Strong Currents: Swim at an angle to the current and use a swim buoy for visibility and safety.
- Dealing with Panic: Practice deep breathing techniques and remind yourself that it’s okay to float or tread water if you feel overwhelmed. It’s ok to use breaststroke if this feels better on the day or use it to steady yourself.
- Understand the Race Safety Rules and Alerts: Always read the race pack before your event and familiarise yourself with your race safety advice. Make sue you know what to do if you need assistance in the swim. Most races ask you to roll onto your back and raise your hand. If you are able swim over to a lifeguard or safety boat/canoe and let them know you are having a problem.
You can read more about open water swim safety in the "Open Water Swimming Safety" Blog.
Coach Karen working with swimmers in a lake in Spain
9. Race Day Checklist for Open Water Triathlon Swims
- Wetsuit (fitted and tested)
- Goggles (clear and in good condition) – plus anti-fog spray if you use it.
- Swim cap (race-required or personal)
- Anti-chafe stick
- Swim tow float or buoy (if training or personal safety is a concern)
- Towel and change of clothes
- Nutrition and hydration for before and after the swim
- Timing chip secured (usually around your left ankle)
- Flip flops to walk up to the water’s edge
Grab your FREE copy of Swim Workouts for Open Water E-Book
10. Expert Quotes and Resources: Open water Swimming
Expert Insights
“During an open-water swim, it’s easy to lose your direction. With all the splash, it can be quite hard to see the next buoy, so I look behind it for something bigger, like a tree or a building, and aim for that instead.”
Jonathan Brownlee, Professional Triathlete.
"Swim training is not just about getting fitter; it’s also about learning to relax and stay calm under pressure. That’s what will make the difference on race day."
— Jan Frodeno, Professional Triathlete.
“In very choppy conditions I recommend doing a water polo style stroke just so you've got enough time to get your head up and actually see where you're going. But if it's a bit calmer then you can really time it with your breathing so I tend to sight quite often to make sure that I'm not going the wrong way.”
Lucy Charles-Barclay, Professional Triathlete.
Watch more tips from Lucy Charles-Barclay here:
Open Water Swimming Resources
Recommended Books
“Swim Workouts for Triathletes” FREE e-book by Karen Parnell.
This book is packed with tips and workouts to help you improve your swimming stroke and efficiency in the pool.
“Swim Workouts for Open Water” FREE e-book by Karen Parnell.
Many people get to their open water venue without a plan and just swim. This is great but not the best use of swim time so this book will help you swim with purpose and get the most from every session.
“Open Water Swimming: Improve Your Time, Improve Your Performance” By Steve Munatones.
In Open Water Swimming, renowned marathon swimmer, coach, and commentator Steven Munatones shares his insights and expertise on preparing, training, and competing in open-water events.
Blogs
You can read more about preparing for open water swimming in the "A Beginner's Guide to Open Water Swimming" Blog.
Breathing is a key skill for open water swimming and the Blog on "Breathing Tips for Open Water Swimming & Triathlon Swims" can help you master your breathing.
11. Community Support
Consider joining a local triathlon club or online forums where you can ask questions, share experiences, and get support from other triathletes. Engaging with a community can provide valuable insights and encouragement as you prepare for your races.
Conclusion: Dive In and Embrace the Adventure
Open water swimming is more than a skill—it's an exhilarating challenge that reveals your true potential. Every stroke and breath in the open water is a step toward mastering this thrilling aspect of triathlon.
As you prepare and practice, remember that every small victory builds your confidence and capability. Embrace each challenge with enthusiasm and see every swim as an opportunity to grow stronger.
With the right preparation and mindset, you'll not only navigate the waves but also enjoy the adventure they bring.
Dive in, trust your training, and let the open water become your playground. Celebrate each milestone and savour the journey ahead. Your next great swim awaits—make it memorable!
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
Grab your FREE copy of Swim Workouts for Open Water E-Book
FAQ for First-Time Triathletes: Mastering Open Water Swimming
1. What should I do to prepare for my first open water swim?
Start with Gradual Exposure: Begin by practicing in a pool and gradually introduce open water swims. Start with shorter distances and increase as you gain confidence.
Visit the Swim Site: Familiarize yourself with the swim location, including water temperature, tides, and currents.
Check Your Gear: Ensure your wetsuit, goggles, and swim cap fit properly and are comfortable.
2. What kind of gear do I need for open water swimming?
Wetsuit: Provides buoyancy and warmth. Make sure it fits snugly but comfortably.
Goggles: Choose goggles that offer clear visibility. Tinted lenses are good for bright conditions, while clear lenses are better for overcast days.
Swim Cap: Helps with visibility and warmth. Most races require it.
Buoy or Tow Float: For training, a swim buoy enhances safety and visibility and offers a place to rest if needed.
3. How do I practice sighting effectively?
Lift Your Head: Every few strokes, lift your head slightly to see where you're heading. Try not to lift too high, as this can disrupt your stroke.
Use Landmarks: Identify stationary landmarks like buoys or buildings to stay on course.
Incorporate Drills: Practice sighting during your swims by alternating between regular strokes and lifting your head to sight.
4. What is drafting, and how can I use it to my advantage?
Positioning: Drafting involves swimming close behind and slightly to the side of another swimmer to reduce drag.
Benefits: It conserves energy and can help you maintain a steadier pace.
Practice: Swim with others in training to get comfortable with this technique and understand how to adjust to different paces.
5. How do I navigate buoy turns effectively?
Approach: Angle your approach to the buoy to make the turn smoother.
Technique: Use a tight, controlled turn, staying as close to the buoy as possible without hitting it.
Practice: Include buoy turns in your training to improve your technique and efficiency.
6. What is a dolphin start, and how do I execute it?
Technique: A dolphin start involves diving into the water from the shore or starting line with powerful kicks and a streamlined body.
Execution: Use a few strong dolphin kicks to gain speed before transitioning into your regular stroke.
Practice: Incorporate dolphin starts into your training to become familiar with the technique.
7. How should I enter the water during a race?
Run In: As you run into the water, lift your knees high and take shorter, quicker steps to reduce drag and avoid tripping.
Streamline: Lean slightly forward as you reach deeper water and transition smoothly into your swimming stroke.
Transition Smoothly: Avoid sudden stops or hesitations to maintain your momentum.
8. How do I exit the water efficiently?
Look Ahead: As you approach the shore, identify the exit point to plan your approach.
Gradual Transition: As you reach shallow water, gradually stand up and transition from swimming to running.
Practice: Rehearse this transition to make it as smooth as possible.
9. What are the different types of triathlon race starts, and how do they affect me?
Time Trial or Rolling Start: Swimmers start one at a time at intervals. It reduces congestion but can make pacing more challenging.
Wave Start: Swimmers start in waves based on categories like age or skill. This helps manage large groups but requires awareness of your wave.
Mass Start: All swimmers start together, often resulting in a crowded beginning. Stay calm and find your space quickly.
10. What should I do if I feel anxious or overwhelmed during the swim?
Stay Calm: Focus on your breathing and try to stay as relaxed as possible.
Take Breaks: It’s okay to stop or float if you need a moment to recover. Use a swim buoy or tow float if you have one. Its ok to do breaststroke if yo need to.
Practice Relaxation: Incorporate relaxation and breathing exercises into your training to manage anxiety during races.
References
Chatard JC, Wilson B. Drafting distance in swimming. Med Sci Sports Exerc. 2003 Jul;35(7):1176-81. doi: 10.1249/01.MSS.0000074564.06106.1F. PMID: 12840639.