As triathletes, we race in open water. Whether that be in a river, lake, or ocean. To succeed on race day it helps to do some open water swim workouts. Even better if you can swim someplace that mimics race day conditions. For example, if you are doing an ocean race then it will help to get accustomed to swimming in the ocean and salt water if you can. Don’t let race day be your first time in the open water. Similarly, if you plan on racing with a wetsuit get out there and do some swims in the wetsuit so you know if you are comfortable in it and what it will be like.

Open Water Safety

Safety always first when it comes to open water swimming. You typically can not simply stand up if you start to struggle like you can in the pool or grab the side. Another rule is to not go alone. Have someone there to at least watch you from shore. Even better if they can be near you in a boat, kayak, or stand-up paddle board. I also recommend you use a swim buoy to make you more visible and give you something to grab hold of and float with in case you need a break. It also helps to wear a bright-colored swim cap to help make you more visible to others. Lastly, if the conditions are bad don’t swim and understand the currents of where you will be swimming.

Open Water Swim Skills

While doing open water swim workouts it will benefit you to practice and improve some skills that may be required for swimming open water. Sighting is the first one you should be working on. You will be a more efficient swimmer if you are swimming as straight as possible vs zig zagging all over the place.

Practice pacing. There are no walls and stopping during the race so it can be more difficult to realize how fast or slow you are going. You do not want to start off or go too fast. You could burn up too much energy and have issues finishing the swim.

While drafting is not allowed on the bike it is okay for the swim. Find someone to draft behind and stay right behind them. This can save you energy and possibly make your swim faster. Just don’t try to draft behind someone too fast for you.

Swim with different stroke tempos. Not all water conditions are the same. Rougher or choppier water you will benefit from using a faster tempo swim stroke. While calm conditions a longer slower stroke works great. Practice a high elbow and get your hand up out of the water for rougher conditions to get above the water.

Swim with a group of people if you can to get use to being around other people like you will be on race day. Turning is another skill to practice. You can try turning around a swim partner or a buoy marker that may be there to mark off a swim area.

Know what the swim start will be for your race. Will it be a jump off a dock or boat, will it be from land and run into the water, or will it be a deep water start? Practice these so you are prepared for that type of start race day. Many of these skills can also be practiced in the pool.

Open Water Swim Structure

As with any workout, open water swim workouts are structured in the same way. It’s important to start with a warm-up. Get the heart rate elevated a bit and get the blood flowing and the muscles warmed up. Then you do the main set. This is the part that is targeted to what the purpose of the workout is whether it be speed skills, strength, endurance, or maybe open water skills. Then a cool down. Let the heart rate come back down and start the recovery process.

Sample Open Water Swim Workout

Warm-up:

5-10 minutes of warm-up. An easy effort to get the heart rate up and muscles warmed up

5x: Alternating 30 strokes hard/30 strokes easy

Main set:

2-4x:

8 minutes @ 1:00 rest All done as:

2 minutes fast- faster than race pace

5 minutes  race effort

1 minute easy swim focus on technique

Cool down:

5-10 minutes Just swim until you feel good. Let the heat rate come down

-Coach David

READ MORE: OPEN WATER SWIMMING STRATEGIES