Swim Tips: Improving Open Water Confidence

For those swimmers who are new to open water or a bit nervous doing this type of swimming, we need to start with building some confidence in training sessions.

Everything seems different, unfamiliar and even a little bit frightening.

😟 The water is cold.

😟 Visibility in the water is poor.

😟 There are no lane ropes to keep you swimming straight.

😫 The distance to swim seems too far.

😟 It’s deep.

😟 What lies beneath?

😟 People. Lots of people.

😟 Wetsuit is tight.

😟 What if I’m not as good as everybody else?

The list goes on.

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 easier.

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

👉 Pick a nice quiet spot where you can get in at your own pace. No rush. Walk into the water or lower yourself in. Spend a moment just taking your surroundings in.

👉 Take a minute or two dipping your head underwater, feel the water and get used to it.

👉 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.

👉 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 and your breathing to level out.

👉 Breathe often and find a nice rhythm. Every two strokes – or every three at the most.

👉 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.

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

👉 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).

👉 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.

Hopefully, the tips above will help you stay relaxed and enjoy the open water experience. If you need any further guidance on this, want to join our Introduction To Open Water Sessions 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 I’ll post in another article.

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

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