Mastering the Swim: Tips to Overcome Your Fear of Open Water 🏊‍♂️

Tri Zone Pulse!

Mastering the Swim: Tips to Overcome Your Fear of Open Water 🏊‍♂️

For many beginner triathletes, the swim portion is the most daunting. There’s something about open water that can spark anxiety, even for strong pool swimmers. The murky depths, the waves, the absence of walls—open water can feel unpredictable and intimidating. 😬

I get it. I used to be that person, standing on the shore, heart racing, second-guessing why I ever signed up for a triathlon in the first place. But here's the thing: you can overcome your fear of open water. In fact, many triathletes have gone through the exact same journey, and by building confidence step by step, you’ll not only survive the swim but thrive in it.

So, let’s dive into some practical, actionable tips that will help you face the water with confidence, feel strong in your swim, and set yourself up for triathlon success.

1. Start in Shallow Water to Build Confidence 🌅

One of the best ways to start overcoming your fear of open water is to ease into it. If you’ve been training in a pool, the transition to open water doesn’t have to happen all at once.

How to Start:

• Find a shallow lake, river, or beach where you can walk into the water gradually. Spend time just getting comfortable with the feeling of being in open water—wade in, feel the water around you, and breathe deeply.

• Practice some easy swimming near the shore, knowing that you can always stand up if needed. This will help your body adjust to the natural movements of open water (which can feel different than a pool).

My experience: I remember starting my open-water training by simply floating in shallow water, feeling how the current moved and how my body floated. That simple experience helped me build confidence and made the water feel less foreign.

💡 Tip: If you’re feeling anxious, start by floating on your back and breathing deeply. This helps calm your mind and teaches your body that you’re in control.

2. Practice Sighting to Feel in Control 👀

In a pool, you have the luxury of lane lines and clear walls to guide you. In open water, you have to rely on your ability to sight—lifting your head up slightly during your stroke to spot landmarks and stay on course. Many beginners fear drifting off or losing direction in open water.

How to Practice Sighting:

• Find a landmark in the distance—like a buoy, a tree, or a building—and use it as your guide. Every 6-8 strokes, lift your head briefly to check that you’re still swimming toward your target.

• Practice sighting in the pool first to get comfortable with the motion. It’s as simple as lifting your eyes up quickly during the stroke, taking a mental note of where you’re headed, and returning your face to the water.

Personal insight: When I first practiced sighting, I felt more in control of my direction and more connected to my environment, which reduced my fear of getting lost in the open water.

💡 Tip: Don’t sight too often! Over-sighting can disrupt your stroke. Find a rhythm that works for you.

3. Focus on Your Breathing to Manage Anxiety 😌

One of the biggest reasons triathletes struggle in open water is because their breathing becomes shallow or panicked. Without the controlled environment of a pool, it’s easy to let the unfamiliarity of open water make you feel breathless.

How to Control Your Breathing:

• Practice bilateral breathing (breathing on both sides) to help you feel more balanced and comfortable.

• Use deep, slow breaths—inhale deeply through your mouth as you turn to breathe, and exhale fully underwater. Focus on keeping your breathing smooth and rhythmic, even if waves or other swimmers disrupt your flow.

My experience: In my first open-water race, I felt my breath quickening with every stroke. Once I consciously slowed my breathing and focused on long exhales, my body relaxed, and the anxiety started to fade.

💡 Tip: Try a few deep breathing exercises on land before entering the water. Centering yourself first can make a huge difference once you’re in the water.

4. Get Comfortable With the "Unknown" 🌊👣

One of the scariest parts of open water swimming is the feeling of the unknown—you can’t always see what’s beneath you, and that alone can trigger anxiety. It’s normal to feel uneasy about what’s lurking in the deep, but the more time you spend in open water, the more this fear starts to fade.

How to Deal With the Unknown:

• Acknowledge the fear, but don’t let it control you. Most of the time, there’s nothing beneath the surface that’s going to harm you. Fish are just as scared of you as you are of them.

• Focus on the sensation of moving forward in the water. The more you swim, the more your mind will shift to the rhythm of your strokes, and the less you’ll think about what’s under the water.

💡 Tip: Wear tinted goggles if the darkness of the water triggers anxiety. It can create a feeling of calm by reducing the visibility of what’s below.

5. Swim With a Group for Safety and Confidence 🤝

Swimming alone in open water can be daunting, especially as a beginner. Having a group of fellow swimmers not only makes the experience safer, but it also helps build confidence.

How to Practice in a Group:

• Find an open-water swim group or a triathlon club that offers group training sessions. Having others around will make you feel safer and more connected.

• In a race, the group dynamic will come into play—learning how to swim with others will prepare you for the reality of swimming in a pack during your event.

Personal insight: My first group swim was a game-changer. Knowing that others were around if I needed help gave me a sense of security, and it also made the experience more enjoyable.

💡 Tip: Always swim with a partner or group in open water. If that’s not possible, let someone know where you’re swimming and when to expect you back.

6. Gradually Increase Your Open-Water Distance 🏅

Don’t try to conquer a long open-water swim on your first day. Start small, just like you did in the pool. Over time, you’ll build both your stamina and your confidence in the open water.

How to Gradually Increase Distance:

• Start with short swims, such as 100 or 200 meters, then gradually work your way up to longer distances.

• Break your swim into smaller segments if needed, stopping for short rests between efforts.

Personal experience: When I first started, I focused on just swimming from one buoy to the next. Over time, those short distances felt less intimidating, and I was able to swim farther without stopping.

💡 Tip: Celebrate your progress! Each time you increase your distance, acknowledge the progress you’re making and how far you’ve come.

Final Thoughts: Mastering the Open Water 🏊‍♂️

Conquering your fear of open water doesn’t happen overnight, but with practice, patience, and persistence, it absolutely will happen. The key is to approach it step by step, giving yourself time to adjust and build confidence. Before you know it, you’ll be gliding through open water with the same ease you’ve come to expect in the pool.

So, next time you’re standing on the shore, remember: you’re stronger than your fear. Focus on your training, your breath, and the joy of swimming. You’ve got this! 💪🏅