For some newbie triathletes, swimming in open water can be a terrifying experience.
I know. I had no experience swimming in open water prior to the first race I ever participated in. After the gun sounded, panic crept in as the field swam over and around me. I couldn’t breathe, I felt dizzy. I was totally out of my element.
Panic creates tension that makes it difficult to breathe, maintain good swimming form, and stay focused. It can also lead to negative self-talk. So what can an athlete do to conquer his or her fear of swimming in open water come race day?
- Get in some open water practice before your race. Most of the triathletes I know do the majority of their swim workouts in the comfortably consistent environment of a pool. In your open water training, remember to simulate a race start, so you get an idea of the amount of splashing, contact and confusion that is typical at a triathlon with an open water swim. If you live here in the Phoenix area, there are a ton of lakes with swimming beaches, and there are several opportunities to participate in small “splash and dash” races that are great practice for swimming in larger races. Splash & Dash Schedule
- Focus on internal cues. When you swim in a pool, the experience is the same every time you are in the water. It’s easy to focus on your stroke, your breathing. The key is to take those internal cues and transfer them to the open water. Some athletes count strokes, some focus on breathing. My wife likes to play songs in her head, and later in longer swims she uses the Finding Nemo chant, “just keep swimming.” I have another friend who repeats a mantra like: “stroke, stroke, breathe.” Learning to keep an internal focus will keep you relaxed and less concerned with external elements like water clarity, waves, and the behavior of other swimmers. Ideally, you want to hone an internal focus that is unflappable so regardless of what is going on around you, you remain relaxed.
- Be comfortable floating. If all else fails, you can take a time out on your back and float until your nervousness subsides. If you use this tactic, it’s important that you talk to yourself in a positive manner; tell yourself things like, “I’ve done the training, I am going to do this.”
- If you really love the ride and run segments of triathlon, use those as rewards. Think about how finishing the swim leg is like a victory in itself, and now you can really enjoy the ride and run.
- Practice open water swimming techniques in the pool.
- If you know you have trouble swimming in open water, practice swimming with your eyes closed, except for when you breathe.
- Practice spotting – Learning how to sight is critical to swimming a straight line in open water. Hone your technique in the pool, then practice in the open water.
- Have fun! That’s why you are racing. And trust me, your confidence will soar once you gain some confidence swimming in open water. Stick with it because it does get easier. And remember those things that work for you so you will know what you can build on.
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