The Triathlete’s Guide to a More Confident Open Water Swim
Open water swimming is one of the biggest barriers to entry for new triathletes. If I had $1 for every time I heard someone say:
“I could totally do a triathlon if I didn’t have to swim.”
“I want to do an IRONMAN, but I don’t like swimming in open water.”
Most triathletes are adult-onset swimmers, who weren’t on swim team as a kid. Not only must you learn how to swim well enough to get from one end of the pool to the other, but then you have to transfer those skills into open water.
Unlike the controlled environment of a pool, open water brings with it all kinds of fun: no lane lines, dark water, cold temperatures, crowds and contact, aquatic creatures, and swimming in the unknown. For many, this process is very intimidating and amplifies their worst fears. But it doesn’t have to be this way.
Whether you’re battling nerves, struggling with sighting, or just want to improve your overall race time, the key to a more confident open water swim is preparation. In this guide, you’ll learn practical tips, essential skills, and race-day strategies to help you stay calm, navigate effectively, and come out of the water ready to crush the bike and run.
Let’s dive in!
Why a confident open water swim is crucial to triathlon success.
While many triathletes often overlook the importance of swimming, it’s the foundation for a successful triathlon. The argument many will make is that the amount of time you spend in the swim is a lower percentage as compared to the bike and run.
That’s true.
Sprint Triathlon: (750m) The swim is 15-20% of the total time.
Olympic Triathlon: (1.5K) The swim is 15-20% of the total time.
70.3 Triathlon: (1.2 miles) The swim is 10-15% of the total time.
Ironman Triathlon: (2.4 miles) The swim accounts for 5-8% of the total time.
Therefore, the swim isn’t as important as the bike or the run.
That’s a lie.
Sure, it might sound great (if you don’t enjoy swimming) but whether you enjoy swimming or not, there’s no getting around the impact the swim has on the rest of the race.
Because the swim is the first discipline of a triathlon, it sets the tone for the entire race. You can’t bike to your potential if you’ve exhausted yourself during the swim. You can’t run to your potential if you’ve used up all your energy on the bike, because you came out of the swim exhausted. Although the swim takes up less total time than the other two disciplines, if you don’t have good open water skills and endurance, it will severely inhibit your ability to bike and run as well as you can.
The 2.4-mile swim of an IRONMAN makes up only 5-8% of your time spent during the race. But those who’ve covered this distance know that it has a HUGE impact on the 92% of the race you have left, and you don’t want 92% of your race to suck, now do you?
The bad news: If you neglect open water swim preparation, you’ve essentially cut off your bike and run legs before you even get out of the water.
The good news: A strong open water swim can improve your individual bike and run performances and contribute to overall triathlon success.
The #1 Skill That Transformed My Triathlon Swim
Open Water Swim Safety Basics
Because open water swimming can be unpredictable, it’s important to know a few safety basics.
Never swim alone. Not only is there safety in numbers, swimming with other people ensures you have back-up in case you have an issue, start to panic, or need help. It also allows you to get used to swimming in crowds and the potential contact that can happen during a race.
Use a bright swim buoy. Not only does an inflatable swim buoy provide visibility, it can serve as a flotation device if you need to take a break during a training session.
Understand rip current and rip tide. A lot of people make the mistake of thinking that rip tide and rip current are the same thing. After 26.6% of the field DNFed at 70.3 Morro Bay in 2024, I interviewed Coach Leo Briceno, an open water swim expert with 30+ years of experience, to explain how to stay safe and navigate open water current.
Hazards in the water. While most people will list sharks or alligators as their biggest fear in open water, a more realistic concern for swimmers is jellyfish. The likelihood of a shark attack is 1 in 11.5 million, and alligators tend to avoid human activity. The odds of encountering one of these creatures during a triathlon with all the pre-race activity with boats in the water is almost nonexistent. Basic safety tips for training sessions include swimming in a group, avoiding fishing zones, not having dogs on the shore, and not swimming at dawn and dusk.
I recently wrote an article for IRONMAN- 5 Causes of Open Water Swim Anxiety and How to Conquer Them that goes more in-depth into common OWS fears.
Wetsuit Use: Tips, Tricks, and Common Mistakes
During most triathlons, you will likely wear a wetsuit due to the colder water temperature. However, there’s a chance a race in a warmer climate might not be wetsuit-legal. For USAT competition, age-group athletes can wear a wetsuit in temperatures up to 78.1°F (25.6°C). If the temperature is below 60.8°F (16°C), wetsuits are required. The purpose of a wetsuit is to provide buoyancy and added warmth. It also helps to maintain a more horizontal body position, which is why most triathletes love wearing a wetsuit.
The biggest mistake many people make is not practicing in their wetsuit prior to race day. It’s important to practice in your wetsuit so you’re prepared for the feeling of chest compression, which can cause a breathless feeling and lead to panic. This can happen in cold water as well, so it’s crucial to get used to the effects before race day so you’re prepared and confident.
Another common mistake happens when athletes put on a wetsuit incorrectly. The goal is to get the crotch of the suit as high up as possible before putting your arms in. If you don’t, and try to slide your legs in like you’re wearing pants, the top part of the suit can pull down on your shoulders and cause a feeling of chest compression.
TIP: Wrap a plastic bag around your feet to help you get into your wetsuit with ease. Start at the bottom of each leg and work your way up, like you’re wearing a pair of stockings. The goal is to get the wetsuit as high up as possible before working on the upper portion.
You can put a bit of Body Glide on your ankles, wrists, and neck. This helps with wetsuit removal and reduces chafing in saltwater.
Also, there are long-sleeve and short-sleeve wetsuits. Long-sleeved wetsuits are faster, but a short-sleeve wetsuit might be more your style if you swim in warmer waters. For triathletes who live in a warmer climate, you can use a swimskin if a race isn’t wetsuit legal. A swimskin doesn’t provide buoyancy. Its only purpose is to reduce drag with a hydrophobic coating that helps you slide through the water.
*Triple Threat Life Club members get 25% off ROKA. Matt and I both use their Maverick X3, but we’ve also used the less expensive Pro and Comp. All great quality and no shoulder restriction. We use their swimskins as well.
Swim Smart, Swim Fast: 10 Essential Triathlon Tips
Prepare for a Confident Open Water Swim
When preparing to swim in open water, whether it’s during a race or a training session, it’s important to acclimate to the water. Swimming in cold water can provide a shock to the system and causes many people to panic.
If you’re at a race, use a throwaway bottle to pour water inside the front of your wetsuit. You can use warm water if you’re preparing for a cold swim, but the main purpose is to prevent the wetsuit from creating a vacuum on your chest. This can lead to a feeling of chest compression and breathlessness. Also, you can let some water inside the suit once you get in to swim. Then, readjust the top so it feels comfortable.
During a training session, before you start swimming, get in chest-deep and put your face underneath the water. Practice blowing bubbles and exhaling calmly. Adjust to the temperature and low visibility. Take a few minutes. Once your body realizes that it’s ok to be in dark, cold water and you’re not dying, then you can think about starting to swim.
Do a swim warm-up. If you can do a practice swim prior to the race start, do it! Swim easy for 10-15 minutes, get comfortable in the water, and elevate your heart rate just a bit. If you can’t do a swim warm-up prior to a race, use swim bands or a short jog to make sure your muscles are primed and to get your blood pumping.
Don’t jump in the water and go full-speed. Pace yourself. Start easy. You can always build into your race pace as you feel more comfortable. Even if you’re a more seasoned swimmer and can handle some take-out speed, dial it back to a steady rhythm once you get past the commotion of the race start so you don’t burn all your matches at the start of the race.
Water entry during a triathlon depends on the race set-up. For a beach start, you can walk into the water, or jog with knees that splay out to the sides so you can arc your shins horizontally over the water’s surface. For a water exit on a beach, think about swimming until your hands touch the sand, then stand up, put your goggles on your head, and continue toward transition to remove your wetsuit. As you run, remove the top and pull your wetsuit down to your hips for easy and quick removal in transition.
Water entry and exits tend to spike heart rate. A great way to acclimate to this sensation is by practicing in the pool. You can do “deck-ups” where you swim 50-100 yards, pull yourself up out of the pool, stand or jog in place, then repeat. These are hard!
6 Essential Open Water Skills
Open water swimming is different than pool swimming for a variety of reasons. Wind, waves, and current create unpredictable conditions. Here are 6 essential open water skills to help you become a more confident open water swimmer.
*Unlock the full guide (which includes essential open water skills, how to overcome panic, race-day tactics, and pool practice techniques) by becoming a paid subscriber. You also get access to the Race Day Open Water Swim Checklist with a step-by-step plan for a more confident open water swim.
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