How to master open water swimming on race day
Gaining the edge in a triathlon swim isn't all about speed. Here are 10 tips you need to know to improve your open water skills that you can implement today.
Survive or thrive? When it comes to open-water swimming for triathlon race day, there are two camps of thought.
The competitors who just want to get through it without losing too much time (or swallowing too much water) and the competitors who want to make the most of every advantage to have a good start to their race.
There’s no doubting that the open water is the element of triathlon that can cause the most trepidation, but the good news? You don’t need to be an amazing swimmer to gain the edge.
Making the most of what you’ve got is the key, so whether it’s choosing the best wetsuits for triathlon or for open water, or practising how you approach the course markers, marginal gains are in reach for every swimmer.
So a confession: despite being an open-water swim coach, I’m not a super-speedy swimmer. I’m just not wired that way – endurance is my thing. But I’ve had some pretty nifty performances in triathlon swims over the years which are down to getting my open water skills nailed and playing to my strengths.
One thing to remember: the swim might be the shortest part of the race, but it starts your day off and mentally, you want to go into your race feeling confident.
While a few nerves are natural and can give you that boost of energy you need to race, you don’t want to be panicking as you enter the water.
Plus, have a swim which is a performance you’re pleased with and which you’ve executed in a way that sees you enter transition without having torched through your energy levels, and you’ll be set up to have a strong bike and run performance.
Without further ado, here are my top 10 tips to improve your open water performance on race day…
10 ways to gain the edge in open water
1. Choose your race carefully
If you want to put in the best performance you can, then try to enter a triathlon with a swim that plays to the strengths you have built in training.
For example, if you live in a landlocked area and train in a lake, then one of the coastal races may not be for you, as you’ll have to get accustomed to waves, currents and salt water ahead of event day.
2. Find out what kind of race start the event has and practise it!
The easiest start is a rolling start (where you walk into the water and start swimming, more common since lockdown and changes in race protocols) but many races will have a deep water mass start. They key here? Get into a good position before the gun goes.
Tread water by sculling with your arms with your body tipped forward so you can start swimming from a more horizontal position (much easier than going into it from a vertical position).
Scull with wide hands at the front, as this will create space and stop other swimmers from positioning too close to you!
3. Choose the right spot
On that note, if starting with lots of other swimmers around you, then choose your position tactically. Faster swimmers will be at the front and you don’t want to be there as you’ll likely get swum over.
Start too near the back though and you could end up getting stuck behind slow swimmers. As a middle-pack swimmer the key is to place yourself behind swimmers that will be slightly quicker, so you can draft and get some free speed.
Plus if you are nervous, put yourself off to one side where you are more likely to get clear water – and on the outside of the buoys, so you don’t get pinched as the pack converges on a turn.
4. Embrace the chaos
I mean this in a good way! Swimming with other triathletes in training will really help you come race day, as you need to get used to other arms and legs being around you in the water and practising this will take the fear out of it.
I play a game with my swimmers where they start in a pack and one (faster) swimmer has to make their way through the middle of the group. It keeps everyone swimming close and leads to some healthy competition!
5. Think about your goggles
They might be a less considered purchase for many swimmers, which is a mistake. You want swimming goggles that fit you well without leaking and don’t fog up, as both these things will impair your vision and slow you down.
Find a shape that allows good peripheral vision and pick your lenses according to the likely water and weather conditions. Photochromatic lenses are a good shout if conditions may be changeable – dazzling low sunlight at early race starts can catch many athletes out!
6. Take care with your wetsuit
On the subject of kit, allow plenty of time to put your triathlon wetsuit on before you begin. Rushing to get into your neoprene can lead to nicks and tears, but also can mean you don’t get the stretch and flexibility needed.
There’s no point investing in a speedy tri wetsuit if you don’t put it on properly. Ensure the zip is fully secured, too.
7. Swim in a straight line
One of the most common mistakes open-water swimmers make is not ensuring them are swimming straight.
Whether through poor swim technique (snaking or weaving as you swim) or through not sighting and keeping an eye on the course, you can easily add metres to your swim distance if you’re not taking the shortest route to each buoy.
Practise at your local venue and if you are swimming wonky, ask a friend to watch you. Common mistakes include crossing arms at the front of the stroke which can lead to pushing water ‘out’ alongside you rather than ‘back’ behind you.
Think of your hands like paddles steering a boat!
8. Learn to sight
Sighting sounds a lot more complicated than it is. To sight, you want to just take a tiny glimpse forward to make sure you are staying on course.
Keep it as small as you can, as lifting your head can create a see-saw effect and make your legs sink, creating drag – think ‘crocodile eyes!’.
Practice this little glimpse at various points of the stroke. To be most efficient, try and sight just before or after a breath.
9. Recce the course
Another good tip – if you can recce the course (on the land or in water) the day before that will help you. Get to know where you will be swimming and make sure the details of the course are clear in your mind.
It can be handy to find sighting points taller than the course buoys too, such as buildings or trees (something immovable!) as these will be easier to see from the water, especially with other swimmers, splash and waves around you.
Check things like currents, tides, and water temperature too, so you are prepared for everything you will experience.
10. Save time on exit
Think you’re going to leave the water quickly, emerging strongly and pulling your wetsuit off as you go to save time in transition..?
After time horizontal in water, especially over longer swims, you can be a little wobbly, something which will be made much worse if there’s an unstable or uneven surface underfoot. So make sure you practise the little things in training, too!
For more open water swim tips, check out our free 8-week open-water swimming training plan.
Helen Webster
Editor, 220 Triathlon 
