The Ultimate Open Water Swimming Guide: Your Checklist to a Successful Swim
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What is Open Water Swimming?
Open water swimming, the practice of swimming in natural bodies of water such as oceans, lakes, rivers, and reservoirs, offers a unique sense of freedom and adventure compared to the controlled environment of a pool. Whether you're preparing for a competitive event or planning a recreational swim, this discipline allows you to connect with nature while navigating varying conditions. To ensure a safe, enjoyable, and successful experience, proper preparation is essential, and this guide serves as your comprehensive checklist.
1. Starts: Beach, In-Water, Dive
The type of start sets the tone for your open-water swim. Here’s what to expect and how to prepare. The start of an open water swim can vary depending on the event and location.
Beach Starts
Common in many races, a beach start involves running or wading into the water from shallow depths. This method may require timing your entry with wave breaks and duck diving under breakers, and a lot of jostling with other swimmers. Practicing specific race entries for your event is crucial.
In-Water Starts
Used in deep water races, this method requires treading water while waiting for the signal. It can be more challenging due to the lack of a stable surface. Sculling and kicking in place can act as an engine idling method for a fast reaction time and start. Training sets from the middle of the pool can help with this.
Open Water Swimming Video: In Water Start
Dive Starts
Less common but used in certain races, divers start from a platform or dock, diving into the water to begin their swim. This method requires precision to avoid injury and ensure a smooth entry. Practicing and refining your diving technique, and ensuring a safe entry on race day, are essential.
2. Sighting: Heads-Up Swimming, Sighting
Effective sighting is crucial for staying on course:
Heads-Up Swimming
This technique involves lifting your head periodically to check your direction. While it can disrupt your stroke, it's necessary for navigation. Sighting and breathing can be done on a three-stroke rhythm. Lift your head on the first non-breath stroke for a quick snapshot, extend one arm for balance, lower your head on the second stroke, and breathe on the third stroke. Repeat as needed to stay on course without slowing down your pace.
Sighting
Use landmarks, buoys, boats, or other swimmers to guide your course. Practice sighting during open water training to improve your navigation, and fitness for the technique without losing rhythm. Review the course ahead of time to know where the key points and times to sight are best.
3. Supported and Unsupported Swims: Kayaker, Crew
Support levels can vary depending on your event:
Supported Swims
A support crew, such as a kayaker or boat, provides safety, navigation, and fueling. For major channel swims, support boats are often experienced sailors who help with scheduling optimal swim dates, timing currents, weather, and navigating busy shipping channels. They act as or transport your larger crew and observers, manage boat traffic, coast guard, and border officials in international crossings. Smaller support crafts, like kayakers, provide direct observation, communication, and feedings. Note that official races and ratified crossings have rules prohibiting support vessels from physically assisting or coming into contact with the swimmer.
Unsupported Swims
In some races or solo swims, you may swim without support. In such cases, it’s vital to be well-prepared with safe open-water swimming gear like a bright-colored float and cap for visibility. Following event directions, or researching the conditions and boating traffic for unsanctioned events. Understand the swim route and check if there are checkpoints for hydration or fueling. For swims longer than an hour, consider carrying hydration or fuel in your suit or buoy if support stations are unavailable.
4. Feeding: Treading, Floating, Feeds
Managing nutrition and hydration requires planning:
Treading Water and Floating
If you need to take a break, tread water or float on your back while consuming food or drink. Practice this technique to maintain buoyancy and keep your energy up. During pool sessions that exceed an hour, start incorporating feeds without holding onto the wall or putting your feet down to minimize rest time and refine your body’s tolerance for feeds.
Moving Feeds
For races with organized aid stations, practice reaching for and consuming food while swimming. Efficient handoffs and timing are crucial, so training for this process can help optimize performance.
5. Buoys and Turns
Efficient turning: Buoys and Turns
Efficient turning is essential for maintaining speed and direction:
Corkscrew Turn
This technique involves a quick, controlled spin from freestyle to backstroke and back, either clockwise or counterclockwise, depending on the course route. It's especially useful in races with multiple laps or tight turns, where competitive swimmers aim for the sharpest line around turns.
Read the article: How to choose a buoy for open-water swimming?
6. Goggles and Caps: Dark and Light, Anti-Fog, Latex versus Silicone
Goggles and Caps For Open Water Swimming
Choosing the right equipment ensures a clear and comfortable swim.
The best open water swimming goggles provide clear visibility and fit securely.
Dark vs. Light Lenses:
Dark lenses are ideal for sunny conditions to reduce glare, while light or clear lenses are better for cloudy or overcast conditions. Have a backup pair in case one breaks or gets misplaced. Get 20% off your own custom goggles from the Magic5 with code DALY20
Anti-Fog:
Invest in goggles with anti-fog coating to maintain clear vision. Avoid rubbing the inside of the goggles; instead, rinse and air-dry them after swims. If the anti-fog coating wears away, use a small dab of No Tears baby shampoo as an alternative. Apply it to the inside of clean dry lenses, and keep them dry throughout your swim.
Caps:
Latex caps are cheaper, thinner, and tackier. They are less warm, making them ideal for warmer events. Their tackiness helps prevent them from slipping off your head or goggle straps, though they tend to have a larger, rippled fit and may not be suitable for those sensitive to latex. In contrast, silicone caps are slightly more expensive, thicker, and warmer, offering additional warmth in colder conditions.
They provide a more tailored, streamlined fit but are less tacky and can be more prone to slipping, which may cause goggle straps to slide. Swimmers should decide whether to wear their goggle straps under or over their cap. Wearing them underneath may offer a more secure fit but less flexibility for mid-event adjustments. Some swimmers use a double cap strategy: a latex cap underneath for grip, followed by goggles, and a silicone cap on top for a streamlined fit.
7. Suit and Chafe, Grease
Prevent the rub! Applying anti-chafe cream is a must before hitting the open water. Stay comfortable, swim strong
Proper suit and skin care are vital for comfort and performance:
Wetsuits
An open-water swimming wetsuit offers warmth and buoyancy. Ensure your suit or wetsuit fits well to reduce chafing, water-logging, and drag. Test it in practice swims to ensure comfort and refine your feel for competition suits or wetsuits.
Chafing
Apply anti-chafe cream to areas prone to irritation, such straps, seams, neck, armpits, and inner thighs.
Grease and Sunscreen
Use combinations of lanolin, petroleum jelly, zinc oxide, and sunscreen, or specialized swim grease to prevent chafing and sunburn. These can also provide marginal warmth for cold water swims.
8. Salt vs. Fresh Water
Different types of water affect your swim differently:
Salt Water
Provides more buoyancy, which helps you stay afloat but can be more abrasive to your skin and irritating to your eyes, nose, and mouth.
Fresh Water
Generally less buoyant but also less irritating to the skin, eyes, nose, and mouth.
9. Distance
Be mindful of the distance you'll be swimming:
Preparation
Train specifically for the swim distance, incorporating both long and short sessions to build endurance and pace. Practice pacing to ensure you have enough energy for the entire distance.
Pacing
Open water swims can be unpredictable, so trust the fitness and pacing you've developed in the pool. Use perceived exertion and feel as your measures for effort and intensity, rather than relying solely on distance traveled or time in the water.
10. Wildlife
Encountering wildlife is part of open water swimming:
Safety
Be aware of local wildlife and understand how to react if you encounter them. Most wildlife will avoid swimmers, but knowing the precautions is beneficial.
Education
Learn about local species and any open water swimming safety tips or protocols for the area.
11. Weather: Water/Air Temp, Currents, Tides, Sun, Rain
Water/Air Temperature
Check both water temperature and air temperature to adjust your gear and training accordingly. Cold feeds and electrolytes may be more necessary in warmer conditions, while cooler swims might require warmer feeds and less hydration. The ratio of water to air temperature and whether the sun is out can greatly influence how you feel. Prepare in conditions as specific to your open-water swimming event as possible for optimal acclimatization.
Currents and Tides
Be aware of currents and tides as they affect navigation and speed. Plan your swim timing around these factors and heed information from race directions and support crews.
Sun
Use long-lasting, waterproof, high SPF sunscreens and consider reapplying as necessary.
Water Quality
Rain and high temperatures can affect water quality. Consult local data and consider updated vaccines and health precautions.
Motion sickness
Seasickness is not just a risk for those on the boat, but can also happen to swimmers in the water, particularly on long choppy swims. Over the counter oral motion sickness medication like dramamine, or prescription like Bonine and Scolapalmine can be helpful, but it's important to consult your doctor, practice your tolerance for, and the effectiveness, or side effects of these medications prior to your event.
12. Planning: Course route, safety meeting, packing
Understanding the course is crucial for a smooth swim. Study the event’s course map. Attend safety and information meetings to address any questions or concerns.
Website Route
Review the swim course on the event’s website. Familiarize yourself with the layout, buoys, and entry/exit points.
swimming map
Athlete Meeting
Attend pre-race meetings to receive final instructions, understand last-minute changes, and clarify any concerns about the course or logistics
Create a checklist and pack ahead.
Create a list of essential items, and pack your swim bag ahead of time. Include back ups in the case that something breaks, you need extra, or it’s misplaced. Point to point races may include a bag check. Consider items you will need at the event finish, whether you check your bag with the event, or hand it off to friends and family.
Open Water Season with train daly
By following this comprehensive checklist, you'll be well-prepared for a successful and enjoyable open-water swimming experience. Practice and preparation are key to navigating the unique challenges of open-water swimming with confidence. Need help planning and programming for your next open water swimming event? Schedule a complimentary call, or book your next coaching call now!