Developing Confidence In Open Water

For those swimmers who are new to open water or a bit nervous doing this type of swimming, you are not alone! Plenty of swimmers began their open water swimming journey feeling the same way as you do now. If you want to reduce that anxiety and improve your confidence in the water, the following information should really help.

Typical Anxieties

Remember, to really enjoy open water swimming we need to be confident in the water. Why aren’t we? What is stopping us from really enjoying it?

Perhaps because everything seems different, unfamiliar and even a little bit frightening.

Does any of this sound familiar and reasons for your own anxiety?

• The water is cold, much colder than you are used to.
• Visibility in the water is poor compared to the bright swimming pools.
• There are no lane ropes to keep you swimming straight and you might bump into people or things.
• The distance to swim seems too far. It’s not your 25m pool, but a much vaster space.
• It’s deep, isn’t it? (Not all swim venues are, but when you can’t see the bottom, how do you know?)
• What lies beneath? Our imaginations run wild!
• People. Lots of people.
• Imposter syndrome.
• Wetsuit is tight and a bit constricting.
• What if I’m not as good as everybody else?

The list goes on.

More-Or-Less The Same

But you know what? Once you start, swimming is more-or-less the same. Your technique is more-or-less the same. The water is more-or-less the same. In short, if you can swim in a pool, you can swim in the open water.

In fact, with a wetsuit on, swimming in open water is actually a little easier. You can float with little effort, and because your neoprene wetsuit makes you sit a little higher in the water, each stroke takes you further and faster.

Some Strategies

However, if you do find yourself on the edge of the water, a little bit anxious, I would suggest the following:

Choose Your Moment

Pick a nice quiet spot where you can gather your thoughts and then get in at your own pace. Walk into the water or lower yourself in. Spend a moment just taking your surroundings in. There is no rush!

Take A Minute

Take a minute or two bobbing around, dipping your head underwater, feeling the water and getting used to it. Once you are happy in the water, let a little water into the neck of your wetsuit and feel the cold of the water. It’ll help you acclimatise when you start swimming, providing a thin layer of warm water trapped inside your wetsuit.

And Then … Swim

Then, the moment you’ve been waiting for. Start swimming!

Start easy. Relax. Get a nice rhythm going. Just like in the pool, the warm up is often the hardest part of the session. It takes a few minutes for your heart rate to rise, fall and settle, and your breathing to level out.

Breathe!

With all of the anxiety, it is common not to breathe! Please make sure you do. When you do breathe, focus on the exhale. Focus on breathing out fully. Don’t force the breath, breathe out with a ‘sigh’.

Breathe often and find a nice rhythm. Every two strokes – or every three at the most – would be my advice.

Focus On You

Don’t worry about other people or what’s going on around you. Focus on you. Some people count their strokes to help them stay relaxed. The more you are counting your strokes, the less you are thinking about things that could go wrong! It helps reduce anxiety.

Take A Moment

If you find yourself panicking or feel the urge to stop, just lift your head up and get your bearings. You can continue swimming slowly ‘water polo style’ whilst you sort yourself out. You can even stop and tread water for a moment. Take a few deep breaths and then start swimming easy again.

Appreciate

Try and appreciate and enjoy your surroundings. A lot of people find open water swimming very relaxing because they are swimming outside, in nature. Find your zen!

You Do You

Just because the course is a 1,000m rectangle doesn’t mean you have to swim this continuously. Stop every now and again (particularly in your warm up), tread water, have a moment to recover and reflect and then go again. (Just be aware of other swimmers when you stop).

You don’t have to swim great distances. Swim as much as you are comfortable with. Nobody will judge you!

Have Fun!

Not much more to say on this one! Smile, laugh, enjoy!

Hopefully, the tips above will help you stay relaxed and enjoy the open water experience. If you need any further guidance on this, or would like a specific 1-1 session to help you develop your confidence, I’d be happy to help.

I have deliberately avoided talking about anxiety on race day. It is not uncommon for people to panic in races. Strong, confident swimmers too. I have some tips and tricks for that which you’ll find a bit later in this guide.

Remember, this is fun. We’re swimming in the great outdoors. Relax. Breathe. Take your time. Enjoy!