Open water swimming differs from pool swimming in several key ways:
| Factor | Pool | Open Water |
|---|
| Environment | Controlled | Variable |
| Navigation | Lanes, lines | Self-directed |
| Turns | Walls | None |
| Conditions | Calm | Waves, currents |
| Temperature | Regulated | Natural |
| Visibility | Clear | Often murky |
Looking up to navigate toward landmarks or buoys:
| Technique | Description |
|---|
| Crocodile eyes | Eyes just above water |
| Frequency | Every 6-10 strokes |
| Timing | During breathing motion |
| Targets | Buoys, buildings, landmarks |
Impact: Sighting adds 5-15% to swim time compared to pool.
Swimming in another swimmer's wake to save energy:
| Position | Energy Savings |
|---|
| Directly behind | 15-25% |
| On the hip | 10-15% |
| Slightly behind hip | 5-10% |
Breathing on both sides helps with:
- Navigation
- Handling waves from either side
- Balanced stroke development
| Strategy | When to Use |
|---|
| Front position | Fast swimmers |
| Wide start | Avoid contact |
| Back position | Beginners, anxious swimmers |
| Delay start | Clear water after chaos |
Open water is typically 5-15% slower than pool pace:
| Pool Pace | Expected OWS Pace | Difference |
|---|
| 1:30/100m | 1:35-1:45/100m | 5-10% |
| 2:00/100m | 2:10-2:20/100m | 8-15% |
| 2:30/100m | 2:45-3:00/100m | 10-20% |
Slower swimmers typically see larger differences.
| Element | Preparation |
|---|
| Course preview | Swim or walk the course |
| Buoy locations | Note turn points |
| Entry/exit | Practice beach or dock starts |
| Landmarks | Identify sighting targets |
| Conditions | Check water temp, waves |
Read: First Triathlon Guide.
| Benefit | Impact |
|---|
| Buoyancy | Improved body position |
| Warmth | Extended comfort in cold water |
| Speed | 3-8% faster typical |
| Protection | Chafing reduced |
| Water Temperature | Wetsuit Status |
|---|
| < 16°C (60°F) | Usually mandatory |
| 16-24°C (60-76°F) | Usually allowed |
| > 24°C (76°F) | Often prohibited |
Rules vary by race organization—always check specific race rules.
| Hazard | Mitigation |
|---|
| Cold water | Acclimatization, wetsuit |
| Waves | Practice in similar conditions |
| Currents | Know the course, be aware |
| Sun/heat | Appropriate protection |
| Marine life | Know local conditions |
| Challenge | Solution |
|---|
| Panic | Controlled breathing, rest when needed |
| Exhaustion | Pace appropriately |
| Cramping | Training, nutrition, stretching |
| Collision | Awareness, arm recovery width |
| Workout | OWS Benefit |
|---|
| Sighting drills | Navigate efficiently |
| No-wall sets | Simulate continuous swim |
| Eyes-closed lengths | Straight swimming |
| Crowded lane work | Handle contact |
| Element | How to Practice |
|---|
| Sighting | Sight every 5-8 strokes |
| Turns | Practice around buoys |
| Entry/exit | Beach and dock starts |
| Drafting | Swim with partners |
| Conditions | Various weather/waves |
Read: Triathlon Swimming for Beginners.
| Item | Purpose |
|---|
| Wetsuit | Buoyancy and warmth |
| Goggles (tinted/mirrored) | Sun protection |
| Swim cap | Visibility, hair management |
| Lubricant | Prevent chafing |
| Item | Purpose |
|---|
| Safety buoy | Visibility, rest point |
| Second pair of goggles | Backup |
| Earplugs | Cold water protection |
| Wetsuit accessories | Sleeves, caps |
- Warm up in the water if possible
- Locate sighting landmarks
- Position yourself strategically
- Stay calm, breathe deeply
- Start controlled (don't sprint)
- Find your rhythm
- Sight regularly
- Draft when possible
- Stay calm if contact occurs
- Swim until hands touch bottom
- Stand when water is waist-deep
- Remove goggles, run to transition
- Begin wetsuit removal
- Practice regularly in open water
- Start in calm conditions
- Swim with others for safety
- Gradually increase distance and challenge
Pool advantages:
- Walls for resting and turns
- No sighting needed
- Controlled conditions
- Lane lines prevent zigzagging
Yes—train both ways:
- With wetsuit for race simulation
- Without for technique and adaptability
- Acclimate gradually (face, wrists first)
- Control breathing
- Warm up before racing
- Consider cold-water practice sessions
