Conquering Waves and Currents: Open Water Survival Skills for Triathletes

For many triathletes, waves and currents in open water are the most unsettling variables. In a pool, the water is still and predictable; but in the ocean or a lake, the water is alive—it pushes you, pulls you, and rolls you over. Yet, learning to dance with the water rather than fight the current is precisely what separates open water experts from average athletes.

Understanding the Basic Physics of Waves

Before learning coping techniques, you must first understand the nature of waves.

How Waves Form

Ocean waves are primarily generated by wind. As wind blows across the surface, energy is transferred into the water, forming waves. Wave size depends on three factors:

• Wind Speed: The stronger the wind, the larger the waves
• Fetch: The longer the distance of water the wind blows over, the larger the waves
• Duration: The longer the wind blows, the more developed the waves become

Types of Waves

Wave Type	Characteristics	Impact on Swimming
Wind Waves	Short period, irregular, whitecaps	Constantly disrupts rhythm, affects breathing
Swell	Long period, regular, smooth	Rhythmic rise and fall, can be utilized
Breaking Waves	Tumbling near shore, powerful	Biggest challenge when entering and exiting the water
Rip Current	Water flowing outward to sea	Quickly carries athletes away from shore

Technical Adjustments for Swimming in Waves

Swimming into Waves

When you must swim against the waves, every stroke feels like climbing a hill. Here are the key adjustments to reduce drag:

Stroke Adjustments:

• Shorten stroke length, increase stroke rate: reduce distance per stroke by about 20%, but increase frequency
• Steeper hand entry angle: reduces the chance of being knocked off course by spray
• Strengthen the pull underwater: ensure every stroke provides effective propulsion

Breathing Adjustments:

• Prioritize breathing on the leeward side: avoid inhaling spray and seawater
• Shorten breathing time: inhale quickly to reduce face exposure to the waves
• Switch to unilateral breathing if necessary: even if you normally practice bilateral breathing, choose the safer side in big waves

Body Position:

• Maintain a higher kick rate: keep the body horizontal, preventing the lower body from being lifted and rolled by waves
• Keep the core engaged continuously: stabilize the torso against the lateral force of the waves

Swimming with Waves

Swimming with the waves is the “free speed” of open water swimming. Smart athletes know how to catch a ride on the wave’s momentum:

Surfing Technique:

• When you feel a wave pushing from behind, increase the power of two or three strokes
• Use the wave’s push to glide, temporarily reducing stroke rate
• Slightly extend the body to minimize drag and maximize glide distance

Pacing Control:

• Stroke hard in the trough to build up speed
• Glide with the flow at the crest, enjoying the push
• Learn to feel the wave period and synchronize your stroke rhythm with the wave rhythm

Swimming in Cross Waves

Cross waves are the most difficult condition because they constantly push you off course:

Breathing Strategy:

• When breathing toward the direction the waves come from (the wave side), you need to take quick breaths in the gap between troughs
• Breathing on the leeward side is safer, but requires more frequent sighting to correct drift
• It is recommended to consistently breathe on the leeward side in cross-wave conditions

Course Correction:

• Aim slightly upstream of your target point in advance
• For example: if the waves come from the right, your target should be slightly to the right, letting the current “correct” you back onto the proper course
• This takes experience to master, but once you get it, it dramatically reduces drift

Reading Tides and Currents

Pre-Race Current Assessment

The day before the race and on race morning, you should make the following observations:

1. Check the tide tables: know whether the race window falls during high tide or low tide
2. Observe floating objects: note the direction and speed of debris moving on the surface
3. Check the buoys: the direction of the anchor lines on rescue buoys indicates current direction
4. Ask the locals: lifeguards and local swimmers are the best source of current information
5. Test the water: if you can swim before the race, spend 5 minutes feeling the current direction and strength

Swimming Strategies in Currents

With the current:

• Lower your stroke rate to conserve energy
• Use the current’s push, focusing on maintaining a straight line
• Be careful not to be swept past the turn buoy

Against the current:

• Increase stroke rate to maintain steady forward speed
• Swim closer to shore (currents are usually weaker in shallower water)
• Mental preparation: don’t panic because you’re moving slowly

Cross current:

• Use the “crab walk” strategy: aim upstream of your target
• Sight continuously and correct your heading at all times
• Use the current to plan the most efficient route (sometimes cutting diagonally across the current is more efficient than a straight line)

Identifying and Responding to Rip Currents

Rip currents are one of the most dangerous situations in ocean swimming, but understanding their characteristics allows you to respond safely.

Identifying Features of Rip Currents

• A strip of darker, calmer water appears on the surface
• Wave action in that area is reduced or irregular
• Foam or debris on the surface moving outward to sea
• Waves break normally on both sides, but there is a “channel” in the middle

Response Steps When Caught in a Rip Current

1. Don’t panic: a rip current will not pull you under; it is only a surface current flowing outward
2. Don’t swim straight back against it: this is the most exhausting and ineffective approach
3. Swim sideways out of it: swim parallel to the shoreline to exit the rip current’s range (usually 20-50 meters wide)
4. Swim back in only after exiting: once clear of the current, then swim back toward shore
5. If you cannot swim sideways: float and conserve energy, wait for the rip current to weaken offshore, then move laterally

Entry and Exit Techniques

Dolphin Diving

In the surf zone, rather than swimming forward, use dolphin dives to get through quickly:

1. Start running into the water when it’s waist-deep
2. When the water is above thigh depth and running slows down, leap forward into the water
3. Extend your arms forward, piercing through the base of the wave like an arrow
4. As soon as your feet touch bottom, stand up immediately and continue leaping forward
5. Repeat until the water is deep enough to start swimming

Body Surfing Exit

Use the power of breaking waves to accelerate toward shore:

1. As you approach shore, look back to watch for incoming waves
2. When a wave approaches, stroke hard a few times to catch the wave face
3. Straighten your body and let the breaking wave push you forward
4. As soon as you feel shallow water, stand up immediately and start running
5. Lean slightly forward to maintain balance and move quickly through the transition area

Water Conditions at Common Race Venues in Taiwan

Northern Coastal Waters

• Characteristics: heavily influenced by the northeast monsoon; large waves in autumn and winter
• Currents: strong longshore currents near shore
• Advice: strengthen training for swimming into waves and cross waves

Southern Coastal Waters (Kenting)

• Characteristics: warmer water temperatures; relatively calm in summer
• Currents: strong ocean currents during the fall wind (落山風) season
• Advice: pay special attention to tide schedules

Inland Lakes (Sun Moon Lake, Carp Lake)

• Characteristics: no waves, but afternoon wind chop is possible
• Currents: almost no current, but pronounced water temperature stratification
• Advice: focus on sighting practice; currents are not the main concern

Mental Preparation for Rough Conditions

When facing big waves and strong currents, mental toughness often matters more than technique.

Handling Panic

1. Flip onto your back and float: if you feel panic rising, roll onto your back, float, and take several deep breaths
2. Shrink the world: don’t think about the entire leg; focus only on “the next stroke”
3. Accept imperfection: in rough conditions, your pace will inevitably slow down—accept this fact
4. Positive self-talk: tell yourself “I have trained for this” and “everyone is facing the same waves”

Confidence-Building Training

• Start with small waves and gradually challenge bigger conditions
• Always practice open water with a swim buddy
• Deliberately practice the feeling of being hit by waves in a safe environment
• After each successful session in rough conditions, write down your reflections to build a bank of positive experiences

Conclusion

Waves and currents are not enemies—they are simply part of open water. Learn to read the water, adjust your technique, and stay calm, and you’ll discover that the variability of open water is not just a challenge but another source of enjoyment in swimming. In your next race, while other competitors struggle in the surf, you’ll already know how to harness the force and go with the flow. That is the art of open-water swimming.

Related Reading

• Open Water Swimming Safety Guide: Dealing with Currents, Water Temperature, and Visibility
• Wave Swimming Techniques: Dancing with the Waves Instead of Fighting Them
• Swimming in Open Water Waves: Technical Differences Between Swimming with, Against, and Across Waves
• Open Water Swimming Techniques: Advanced Training from Pool to Ocean