For a lot of triathletes especially beginners this is one of the most intimidating parts of race day. Pools feel controlled calm predictable. Open water is the opposite. It’s messy, it’s loud, it’s full of unknowns.
But here’s the truth: you can learn to love it. And with the right mindset and preparation
you’ll not just survive your open water swim, you’ll feel strong and confident doing it.
So how do you prepare for the chaos of race-day open water? Let’s get into it.
Train in open water
The first time you swim in open water should not be on race day. You should feel comfortable swimming with no pool walls, no lane lines, crowds and even just floating and practicing sighting in a lake or the sea will boost your confidence.
Practice sighting
In the pool you follow a line. In open water you need to look up to stay on course. Practice lifting your head, pick a distinguished point ahead of you and sight every 4-6 strokes. It takes practice but you’ll get it. And it’ll save you from swimming extra distance.
Simulate race conditions
Try swimming with a group if you can. It gets you used to the feeling of people around you. This doesn’t mean you have to fight for space. It just means you won’t panic when it happens on race day. Also try wearing your race-day gear during your OWS practice, wetsuit goggles cap, so nothing feels new on the big day.
Stay calm and control your breath
This is probably the most important one.
Panic in open water usually comes from your breathing. It is chaotic, uncertain and suddenly you feel like you can’t breathe. You don’t win the swim in the first 100 meters. But you can lose your rhythm if you go out too fast.
Have a pre-swim ritual
Before the race give yourself space to calm down. Warm up if possible and get in the water early to adjust to the temperature. Do a few short bursts to get your heart rate up and remind yourself you’ve trained for this. Even just splashing water on your face before the start helps your body adjust.
Final thoughts
Open water swimming is challenging. But every time you face it, you get stronger.
The goal isn’t just to get through it. It’s to learn how to stay calm in the chaos and find your rhythm when everything around you feels loud and fast.
That’s not just a race skill. That’s a life skill.