A Beginner's Guide to Open Water Swimming

So, you've decided to take the plunge and try open water swimming? Whether you're looking to switch up your swimming routine, train for a triathlon, or just enjoy nature in a new way, open water swimming is an exhilarating experience.  

Open water swimming can also offer many benefits; it can help better your mental health, sleep and circulation, as well as increase your metabolism and boost your immune system. 

 But, before you dive in, it's crucial to know the basics, be armed with swim safety tips and know what kit you need. Let’s get you started on the right foot with this open water swimming guide. 

Staying safe in open water is non-negotiable. Here’s a step-by-step guide to ensure you stay safe before, during, and after your swim: 

Before You Swim 

• Check the Weather: Always look at the weather forecast. Avoid swimming in storms, high winds, or extreme cold. 
• Know Your Location: Familiarize yourself with the swimming area. Are there lifeguards? What are the local hazards (like rocks, currents, or marine life)? 
• Buddy Up: Never swim alone. Having a friend with you can be a literal lifesaver. 
• Inform Someone: Let someone on shore know where you’re swimming and when you plan to return. 

During Your Swim 

• Stay Close to Shore: Especially as a beginner, don't venture too far from the shore. 
• Wear a Tow Float: Also known as a safety buoy, it makes you more visible and provides something to hold onto if you need a rest. Regularly Check In: Communicate with your swimming buddy frequently. 
• Listen to Your Body: If you feel cold, tired, or unwell, get out of the water immediately. 

After Your Swim 

• Warm Up: Dry off and get into warm clothes quickly to prevent hypothermia. 
• Hydrate and Refuel: Drink water and have a snack to replenish your energy. 

Now that you know how to stay safe, let’s talk technique! 

The main differences between pool swimming and open water swimming are the lack of walls to push off from, not having swim lanes to guide you in the right direction and not being able to touch the bottom. These are all differences that with time, you can learn to adjust to. You can adjust to these differences by practicing the following techniques:    

Relax and Breathe 

Anxiety can make you tense up. Practice deep breathing to stay calm and relaxed, this will make you swim stroke feel more fluid and make your open water swim session more enjoyable. 

Sighting 

As mentioned before, in open water no swim lanes or lane lines are guiding you in the right direction. To be able to guide yourself in the open water, you’ll need to learn how to sight. This just means practicing looking ahead during your swim to find a ‘marker’ in the distance to guide you.  

Most people spot a tree, or a small landmark, and use that as guidance on where to swim to. You can practice this in a pool by focusing on a spot on the wall at the end of the lane you’re in. Another way to train in a pool for open water swimming is to try and swim in a straight line as much as possible. In open water triathlons, you’re bound to veer left or right and bump into other triathletes, so getting this spot on in the pool beforehand is a good idea. If practicing this for the first time in open water, swim close to the shoreline until you’ve got it right and then venture further into the water.   

Treading water   

There are no walls to kick off from in open water. You’ll probably find yourself treading water a lot when in a lake, or the sea, so it’s best to practice treading water in the deep end of the swimming pool.   

Turning   

Often, open water events require participants to turn around a water buoy, sometimes more than once in a race. You can train for this in open water once you’re confident, but it’s a good idea to try this in a pool as well – if you have space. When practicing this in a pool, make sure you’re not touching walls or the bottom of the swimming pool. In open water, practice this by swimming around water buoys, if safe to do so, or if you’re swimming with a friend, use each other as markers to swim around.   

Breathing   

In open water, breathing on alternative sides is the most suggested breathing technique. It probably won’t feel natural, to begin with, so again, practicing this in a pool is a good idea. It’s recommended that you learn how to breathe away from the direction of the waves to reduce water intake.   

If bilaterally breathing, rotate your head and spine with your shoulders, breath in and then turn your face along with your next shoulder rotation.   

Essentially, the easiest way to breathe in open water is to inhale through your mouth and exhale when your head is submerged without breathing to the side. Do whatever feels most natural to you and what you’re most confident with. It’s a good idea to try lots of different techniques during training and recognise that when you’re swimming at different speeds and intensities, your preferred breathing technique will change to accommodate that.   

Swim Technique   

In open water, you’ll need a stroke with a slightly higher stroke rate than in the pool. This helps you keep momentum if you’re in choppy waters.   

Most open water swimmers opt for front crawl, so it’s a good idea to make sure you’re familiar with this stroke and can maintain it for longer periods. You need to be comfortable with whatever strokes you choose.   

It’s recommended you get used to other techniques, such as breaststroke, as this uses less energy than front crawl and come to your aid should you find yourself in a situation wishing to conserve energy.   

Having the right gear can make a huge difference in your open water swimming experience. It’s not just about comfort; the right equipment can enhance your performance and keep you safe. Here’s a rundown of what you need to hit the open waters confidently: 

Wetsuit or Swimwear 

A wetsuit is highly recommended for open water swimming, especially in cooler conditions. It provides extra buoyancy, which can make swimming easier and more efficient. Additionally, a wetsuit offers insulation to keep you warm, which is crucial for preventing hypothermia in cold water. Look for a wetsuit specifically designed for swimming, as they are more flexible and comfortable than those intended for surfing or diving. 

In warmer waters, standard swimsuits or swim shorts may suffice, but plant-based neoprene or titanium-lined swimwear are a great alternative. You could Choose something comfortable and streamlined to reduce drag.  

Some swimmers opt for swim skins, which are sleek, tight-fitting suits that offer minimal resistance in the water. 

Goggles 

Good goggles are a must for open water swimming. Anti-fog lenses will help maintain clear vision, while UV protection shields your eyes from the sun’s harmful rays. Polarized lenses can also be beneficial, reducing glare from the water's surface and improving visibility. 

Ensure your goggles fit well and are comfortable for extended use. Leaks can be annoying and distracting, so try several pairs to find the best fit for your face shape. 

Want to know which goggles are best for you? Take our goggle quiz

Swim Cap 

A brightly coloured swim cap is essential for safety, making you more visible to boats, lifeguards, and fellow swimmers. Neon colours like yellow, orange, or pink are great choices. 

Silicone caps are durable and provide a snug fit, while latex caps are thinner and can be more comfortable in warmer water. Some swimmers prefer neoprene caps for added warmth in cold conditions. 

Tow Float (Safety Buoy) 

A tow float, also known as a safety buoy, is an inflatable device that you tow behind you as you swim. It enhances your visibility to others, which is crucial for safety in open water. Additionally, it provides buoyancy, giving you something to hold onto if you need to rest or if you encounter difficulties. 

Many tow floats come with a dry bag compartment where you can store small items like your phone, keys, or snacks, keeping them dry and safe. 

Neoprene Gloves and Socks 

If you’re swimming in cold water, neoprene gloves and socks are invaluable. Your extremities (hands and feet) are often the first parts of your body to feel the cold and keeping them warm can significantly enhance your comfort and endurance. 

Look for gloves and socks that fit well without being too tight and consider the thickness. Thicker neoprene offers more warmth but can reduce dexterity and flexibility, so find a balance that works for you. 

Extra Open Water Swimming Accessories 

Earplugs 

For some swimmers, earplugs are essential to prevent water from entering the ears, which can cause discomfort or infections. 

Anti-Chafing Balm 

Long swims in a wetsuit can cause chafing. Apply an anti-chafing balm or petroleum jelly to areas prone to rubbing, like your neck, shoulders, and underarms. 

Waterproof Watch 

A waterproof watch or sports watch can help you keep track of your swim time and pace, and some advanced models offer GPS tracking to map your swim route. 

By equipping yourself with the right gear and understanding how to be safe in the water, you can make your open water swimming experience more comfortable, and more enjoyable. Remember, investing in quality equipment is investing in your safety and performance, so choose wisely and take good care of your gear. Now, with your kit sorted and safety tips in mind, you’re ready to dive into the wonderful world of open water swimming!