Open Water Swimming Guide for Triathlon

Open water swimming for triathlon requires specific skills beyond pool swimming: sighting, drafting, dealing with waves, and navigating without lane lines or walls.

The transition from pool to open water challenges many triathletes. This guide covers everything you need to swim confidently in any conditions.

Pool vs Open Water

Key Differences

Skills You Need

Sighting: Your Most Important Skill

Why Sighting Matters

Swimming 10% off course = swimming 10% extra distance

Example:

• 1,500m course, 5% off course = 75m extra
• At 2:00/100m pace = 1:30 lost

Sighting Technique

The motion:

1. Complete normal stroke
2. Lift eyes (not whole head) forward
3. Quick look (1 second max)
4. Spot landmark/buoy
5. Return to normal stroke
6. Adjust direction if needed

What to look for:

• Large landmarks (buildings, trees) not just buoys
• Next buoy color
• Turnaround point
• Other swimmers going correct direction

Sighting Frequency

Common Sighting Mistakes

Practice in the Pool

Closed-eye drill:

1. Swim 6-8 strokes with eyes closed
2. Open eyes, sight forward
3. Check how straight you swam
4. Repeat, improve

Sighting integration:

• Every 8-10 strokes, sight end of pool
• Practice until natural
• Time yourself to ensure minimal slowdown

Drafting: Free Speed

What is Drafting?

Swimming in another swimmer's wake reduces drag and saves 15-25% energy.

Drafting Positions

Position 1: Directly behind (best)

• Closest to leader's feet
• Most energy saving (~20-25%)
• Hardest to maintain
• Risk of getting kicked

Position 2: On the hip (easier)

• Beside and slightly behind
• Good energy saving (~10-15%)
• Easier to maintain
• Can see where you're going

How to Draft Effectively

1. Find swimmer going your pace or slightly faster
2. Position yourself on feet or hip
3. Match their stroke rate
4. Sight occasionally (they might be off course)
5. Be ready to switch if they slow down

Drafting Etiquette

Acceptable:

• Swimming on someone's feet/hip
• Maintaining legal distance
• Passing when appropriate

Not acceptable:

• Grabbing feet
• Touching/pulling swimsuits
• Blocking others intentionally

Read more: Triathlon Sighting Technique

Navigation Strategy

Race Course Study

Before race day:

• Study course map
• Note buoy colors and shapes
• Identify landmarks at each turn
• Know where to exit water

Start Strategy

Mass/Wave Start Positioning:

First 200 meters:

• Expect chaos
• Protect yourself (hands in front)
• Don't panic
• Find clear water, then settle

Course Navigation

Triangle course:

• Sight first buoy from start
• After first turn, sight second buoy
• After second turn, sight exit

Out-and-back:

• Sight far buoy going out
• Sight on different landmarks coming back
• Watch for swimmers going opposite direction

Common Navigation Mistakes

Dealing with Conditions

Waves and Chop

Breathing:

• Breathe away from waves
• Time breath between swells
• Be ready for occasional missed breath

Stroke adjustment:

• Shorter, quicker strokes
• Higher recovery
• More frequent sighting

Cold Water

Before race:

• Practice in similar temperatures
• Know cold water shock symptoms
• Use proper wetsuit

During swim:

• Expect gasp reflex at start
• Focus on controlled breathing
• Warmth returns with movement

Low Visibility

When you can't see:

• Trust your stroke
• Sight more frequently
• Follow other swimmers (carefully)
• Stay calm

Current

With current:

• Swim straight line to buoy
• Current helps you

Against current:

• May need to aim above buoy
• Expect slower times
• Conserve energy

Race Day Execution

Pre-Swim Routine

Morning:

• Eat 3-4 hours before
• Hydrate
• Light warm-up if possible

At venue:

• Study course from shore
• Note landmarks
• Watch earlier waves (if any)

Before start:

• Put on wetsuit 15-20 min before
• Warm up in water if allowed
• Position yourself strategically

The Start

When the horn sounds:

• Don't sprint (you'll pay later)
• Protect yourself
• Find rhythm as soon as possible
• Navigate to clear water

During the Swim

First quarter:

• Settle into pace
• Find feet to draft
• Establish sighting rhythm

Middle half:

• Sustainable effort
• Sight regularly
• Stay calm

Final quarter:

• Maintain pace (don't sprint)
• Start thinking about T1
• Loosen wetsuit around neck

Exit Strategy

Approaching shore:

• Swim until hands touch bottom
• Stand when waist-deep
• Dolphin dive if waves present

Running out:

• Start wetsuit removal
• Run to transition
• Quick T1

Mental Strategies

Anxiety Management

Common fears:

• Can't see bottom
• Other swimmers
• Getting tired far from shore
• Panic

Solutions:

• Practice in open water before race
• Start in the back if nervous
• Use backstroke if needed
• Focus on breathing

When Things Go Wrong

If you panic:

1. Flip to back
2. Float and breathe
3. Calm your nervous system
4. Assess the situation
5. Continue when ready

If you get kicked/hit:

• Protect face with hands
• Move away from crowded area
• Resume when clear

If you lose direction:

• Stop and sight
• Find buoys or landmarks
• Follow other swimmers (carefully)

Read more: Fear of Open Water Swimming

Building Open Water Confidence

Progressive Exposure

Pre-Race OWS Checklist

Before your race, you should have:

• Practiced in open water 4+ times
• Swum race distance (or more) continuously
• Practiced sighting effectively
• Swum in your race wetsuit
• Practiced beach/dock entry and exit
• Built mental confidence in deep water

Related Resources

• Triathlon Sighting Technique - Detailed sighting guide
• Triathlon Wetsuit Swimming - Wetsuit skills
• Fear of Open Water Swimming - Anxiety management
• Triathlon Swim Technique Guide - Pool technique
• Open Water Swimming Glossary - Key terms