Open Water Swimming Guide 2025: Master Triathlon Swimming

Introduction to Open Water Swimming

Open water swimming transforms swimming from a controlled pool exercise into an adventure sport. For triathletes, it's often the most anxiety-inducing discipline—no lane lines, no black line to follow, no walls for rest, and hundreds of competitors fighting for position at the start.

Yet with proper preparation, open water becomes the most exhilarating part of triathlon. The freedom of swimming through lakes, oceans, or rivers offers experiences pool swimming simply cannot match. And strategically, a strong swim sets up your entire race.

This guide covers everything you need to transition from pool swimming to confident open water racing. You'll learn sighting techniques, drafting strategies, wetsuit optimization, and how to handle the unique challenges of racing in natural bodies of water.

Pool vs Open Water: Key Differences

Navigation

In the pool, the black line guides you. Open water offers no such assistance. Without proper sighting technique, swimmers commonly add 10-20% to their distance by swimming off course. Learning to navigate efficiently is essential.

Environment

Pools maintain consistent temperature, visibility, and calm water. Open water brings variable temperatures, limited visibility (sometimes zero), waves, chop, currents, and wind. Your psychology and technique must adapt.

Rhythm Disruption

Pool swimming allows you to establish and maintain rhythm. Open water constantly disrupts: sighting interrupts your stroke, waves throw off timing, contact with other swimmers breaks concentration. Adaptability becomes as important as fitness.

Psychological Challenges

Many competent pool swimmers experience anxiety in open water. The inability to see the bottom, presence of marine life, distance from shore, and mass starts trigger fight-or-flight responses. Mental training is crucial.

Sighting Technique

Efficient sighting minimizes the time and energy cost of navigation while keeping you on course.

The Crocodile Sight

The most efficient technique: as your arm extends forward during freestyle, lift your eyes just above the waterline (like a crocodile) to spot your target. Keep your head low—you only need to see above water for a split second. Then immediately rotate into your normal breathing pattern.

Sighting Frequency

• Calm water: Every 8-12 strokes
• Moderate chop: Every 6-8 strokes
• Rough water/crowded: Every 3-6 strokes
• Near buoys/turns: Every 2-4 strokes

What to Sight

Don't just look for buoys—they're low to the water and hard to see. Identify landmarks on shore: buildings, trees, mountains, anything tall and distinctive. Align yourself between a buoy and a landmark for better accuracy.

Practice Drills

• Pool sighting: Practice lifting eyes during normal swimming, targeting the end of the pool
• Eyes-closed swimming: Swim 10-15 strokes with eyes closed, then check position—this reveals natural drift tendencies
• Tarzan drill: Swim with head up continuously to build neck strength

Drafting for Energy Savings

Unlike running where drafting offers minimal benefit, swimming drafting can reduce energy expenditure by 10-25%. Master this skill to race smarter.

Hip Drafting

Position yourself beside and slightly behind another swimmer's hip. This puts you in their slipstream while avoiding their kick. Benefits: 10-20% energy savings, easy to maintain contact, can see where you're going.

Feet Drafting

Position directly behind the lead swimmer, close to their feet without touching. Benefits: Maximum draft effect (20-25% savings). Challenges: Can't see ahead, risk of getting kicked, must match their pace exactly.

Drafting Strategy

• In the first 200-400m chaos, focus on clean swimming, not drafting
• Once the field spreads, find someone swimming your pace or slightly faster
• Don't draft someone swimming significantly faster—you'll blow up trying to keep up
• Rotate through a group to share leading if drafting becomes a pack
• Be prepared to change draft partners if yours slows or goes off course

Wetsuit Selection and Use

A well-fitted wetsuit improves buoyancy, body position, and speed. Poor fit creates drag and restriction.

Wetsuit Types

• Full-sleeve: Maximum warmth and buoyancy; best for most conditions
• Sleeveless: Greater shoulder freedom; better for strong swimmers in warmer water
• Short-john: Minimal coverage; for warmer water when wetsuits are optional

Fit Guidelines

A triathlon wetsuit should fit snugly everywhere with no air pockets or loose material. It will feel tighter than a surfing wetsuit. Key fit points:

• No gaps at lower back or behind knees
• Snug at wrists and ankles (for quick removal)
• Comfortable at neck without choking
• Can reach full arm extension without restriction

Wetsuit Care

• Rinse with fresh water after every use
• Dry inside-out, out of direct sunlight
• Store hanging or loosely rolled (never folded)
• Use wetsuit-specific lubricant on neck and arms to prevent chafing
• Trim fingernails before putting on to prevent tears

Temperature Guidelines

Handling Different Conditions

Choppy Water

Increase stroke rate slightly to maintain momentum between waves. Breathe to the side sheltered from chop when possible. Sight more frequently as buoys disappear in troughs. Expect slower times and adjust expectations.

Currents

Study the course beforehand to understand current patterns. When swimming against current, maintain effort not pace. Angle upstream slightly to compensate for drift. Use currents strategically—a favorable current section is time to push.

Waves and Surf

For beach starts and exits, time your entry and exit with wave patterns. Dolphin dive through breaking waves until deep enough to swim. Body surf waves toward shore when exiting. Practice entries and exits before race day.

Limited Visibility

Many open water venues have near-zero visibility. Accept that you won't see what's below you. Focus on rhythm and technique. Trust your wetsuit buoyancy. The psychological challenge is real—practice helps.

Open Water Training Plan

Integrate open water sessions into your regular swim training as race day approaches.

8 Weeks Out

• 1 open water session per week (if accessible)
• Focus: Comfort and basic sighting
• Pool sessions: Add sighting drills, swim without stopping (continuous 10-20 minutes)

4 Weeks Out

• 1-2 open water sessions per week
• Focus: Drafting practice, race pace efforts
• Practice wetsuit swimming if you'll race in one
• Simulate race distance in training

Race Week

• Light open water session early in week if possible
• Preview course if accessible
• Visualize the swim: start, sighting points, exit

Pool Workouts for Open Water

When open water isn't available, these pool sessions build relevant fitness:

• Continuous swim: 20-40 minutes without stopping, practicing sighting every 25m
• Race pace sets: 5-10 x 200m at target race effort
• Surge training: Alternate fast/easy every 50m to simulate race dynamics
• No-wall practice: Turn before the wall to simulate open water turning

Race Day Strategies

Pre-Swim Routine

• Apply lubricant to neck, armpits, and anywhere wetsuit might chafe
• Put wetsuit on 15-20 minutes before start to allow warm-up
• Do a brief warm-up swim if allowed
• Identify sighting landmarks for each leg of the course
• Position yourself strategically for the start

Start Positioning

• Front: For fast, confident swimmers only
• Middle: Maximum chaos; only if you thrive on contact
• Sides: Good for beginners; cleaner water, easier navigation
• Back: Safest start; lose time but avoid contact

Managing the Start

The first 200-400 meters are chaos. Expect contact, protect your space, and don't panic. Start controlled—going out too hard leads to oxygen debt that compounds throughout the swim. Find your rhythm, then settle into your race.

Buoy Turns

Wide turns are faster if the inside is crowded. Take the inside only if you can hit the apex without interference. Sight the next buoy immediately after turning to set your line.

Safety Considerations

Never Swim Alone

Always swim with a buddy or in areas with lifeguard coverage. Use a swim buoy for visibility to boats if training in open areas.

Know the Environment

Research currents, tides, marine life, and water quality before swimming anywhere new. Check conditions on the day.

Managing Panic

If anxiety strikes during a swim: stop, flip to your back, and float. The wetsuit won't let you sink. Focus on slow breathing. When calm, continue with breaststroke if needed. Practice this response so it's automatic.

Cold Water Precautions

Cold water shock can cause gasping and hyperventilation. Enter cold water gradually when training. In races, expect the initial shock and control your breathing. A neoprene cap helps significantly in cold conditions.

Frequently Asked Questions

Embrace the Open Water

Open water swimming anxiety is real, but it's conquerable. The key is progressive exposure, skill development, and race-specific practice. Every triathlete who now loves the swim once stood on a shore feeling uncertain.

Invest time in open water training. The confidence you build transforms the swim from something to survive into something to enjoy—and that mindset shift improves your entire race.