Swim Smart This Season: A Coach’s Guide to Returning to Open Water
As we move into open water season, I see the same pattern every year—athletes excited to get out of the pool, but underestimating how different (and unforgiving) open water can be. The goal early in the season isn’t hero sessions or big mileage. It’s control, confidence, and consistency.
If you get those right, the speed will come.
Get the Basics Right: Equipment Matters
In the pool, you can get away with minimal kit. Open water is different—your equipment is part of your safety system.
A well-fitted wetsuit should be your starting point. It’s not just about warmth—it gives you buoyancy, helps your body position, and can genuinely save energy over longer swims. Early season, it’s non-negotiable for most athletes.
A tow float is something I strongly recommend, especially if you’re swimming outside of organised sessions. It increases your visibility both to those on land and to other water users, like boats and jetskis. Plus it can be a good place to store keys and spare equipment.
Visibility is everything—use a bright swim cap, not the free race cap from last year in a dull colour. Make yourself easy to spot.
Finally, think about the conditions: clear goggles for low light, tinted for bright days, and consider neoprene gloves or boots if you struggle with the cold. If you’re distracted by discomfort, you’re not swimming well.
Respect the Environment
The biggest shift from pool to open water isn’t your stroke—it’s the environment.
There are no lane ropes, no walls, and no guaranteed calm conditions. Before you get in, take a minute:
What’s the water temperature?
Is there wind creating chop?
Are there currents or tides?
Where are you getting in and out?
As a rule I give athletes: if you’re not sure, don’t just “see how it goes.” Make a plan.
And wherever possible, don’t swim alone. Training partners aren’t just for motivation—they’re part of your safety net.
Early Season Rule: Earn Your Distance
One of the most common mistakes I see is athletes jumping straight into long swims in cold water.
Remember, your pool fitness does not transfer directly.
Cold water adds stress. Your breathing changes, your muscles cool faster, and your perceived effort goes up quickly. Plus there’s no wall to push off every 25m. That 2.5km pool swim does not feel the same outside in April.
Start short. Get in, focus on control, and get out. Build your time in the water gradually over a few weeks. Consistency beats one big, uncomfortable session every time.
Control the Cold Water Response
The first 1–2 minutes in cold water are where most problems happen.
That initial gasp reflex and rapid breathing—what people call cold water shock—is completely normal, but it needs to be managed.
What I tell athletes:
Don’t start swimming hard straight away
Take a moment to float or tread water
Focus on steadying your breathing before putting your face in
If your breathing is out of control, your stroke will be too. And that’s when panic can creep in.
Breathing: Your Priority Skill
In open water, especially early season, breathing control is more important than pace.
Expect it to feel harder at first—that’s normal. The key is how you respond:
Focus on long, controlled exhales
Keep your stroke relaxed—don’t sprint off the start
If you feel overwhelmed, stop, float, and reset
There’s no medal for pushing through poor breathing. Strong swimmers are the ones who stay in control.
Know When to Call It
Part of being a good athlete is knowing when to stop.
If you’re getting excessively cold, your stroke is falling apart, or you feel disoriented, get out. Early signs of hypothermia aren’t dramatic—they’re subtle, and easy to ignore if you’re focused on “finishing the session.”
Have a plan for after the swim too: warm layers, fluids, and time to recover properly.
Final Thought
Open water swimming is one of the most valuable skills you can build as a triathlete—but it’s also where I see the most unnecessary risk.
Early in the season, shift your mindset:
It’s not about how far or how fast. It’s about how controlled you are.
Get comfortable. Build gradually. Respect the conditions.
Do that, and you’ll not only stay safe—you’ll set yourself up for a much stronger race season ahead.
