Triathlon Swim Training: Key Techniques for Open Water Swimming

For many triathletes, swimming is the most nerve-wracking of the three disciplines. The controlled environment of a pool is a world away from the reality of open water: no lane lines, no visible bottom, contact with other swimmers, currents, and waves. However, with systematic training and technical preparation, open water swimming is completely masterable.

Key Differences Between Open Water and the Pool

Core Technique: Sighting

The single most important skill in open water swimming is sighting — briefly lifting your head to check your direction and the position of the target buoy without breaking your swim rhythm.

Key Points

1. Timing: Sight roughly once every 6-10 stroke cycles
2. Movement: Lift your head slightly higher than usual just before your final stroke into a breath, keeping your eyes above the surface for 1-2 seconds
3. Breathing: Turn your head to breathe immediately after sighting (don’t breathe facing straight forward — stay streamlined)
4. Target selection: Prioritize tall landmarks (buildings, bridges) over buoys, which sit low on the water

Practice Method

In the pool, place a distinctive object (a water bottle, a cap) at the end of the lane and practice lifting your head to spot it, so the motion becomes muscle memory you can perform without conscious thought.

Survival Skills for the Mass Start

The start of a triathlon is the most chaotic moment — hundreds or even thousands of athletes enter the water at once, and kicks and contact are unavoidable.

Choosing Your Position

Mass Start Coping Techniques

1. Don’t panic: Getting kicked or grabbed is normal — staying calm and breathing steadily matters most
2. Adjust proactively: If the crowd feels too dense, pause briefly and let the wave of swimmers pass
3. Protect your breathing side: Choose to breathe on the side with fewer swimmers
4. Use drafting: Swimming behind another swimmer’s feet or 1-2m to their side can save 15-20% of your energy

Managing Water Temperature

Using a Wetsuit

Wetsuits are typically permitted when water temperature is below 24°C and provide:

• Increased buoyancy: Lowers effective body density, reducing leg sink
• Warmth: Prevents muscle stiffness and performance decline from cold exposure
• Speed gains: Reduces drag, potentially improving swim speed by 5-10%

Selection Tips:

• Fit is the most important factor (too loose lets water in, too tight restricts breathing)
• Shoulder flexibility: choose a suit with thinner material at the shoulders
• Quick transitions: zipper placement and removal technique require practice

Suggested Training Plan

Pool Training (3x per week)

Technique day: Focus on stroke improvement (high-elbow catch, body rotation)
Endurance day: Long continuous swims (1500-2000m without stopping)
Speed day: Interval training (e.g., 10x100m, holding target pace for each set)

Open Water Training

Begin incorporating open water sessions 8 weeks before race day:

• At least one open water swim every 2 weeks (500-1500m)
• Practice swimming in your wetsuit
• Practice sighting technique

Race Day Swim Mindset

For many athletes, the biggest opponent during the swim leg is their own mind. Remember:

1. Open water swim times are typically 10-20% slower than pool times: This is completely normal — the chaotic environment affects pace
2. Getting out of the water is the goal: Don’t let a slower pace cause excessive anxiety
3. Recover with deep breaths: If you start to panic, roll onto your back and float for 30 seconds to let your heart rate settle

Swimming is one of the triathlon disciplines that can improve quickly with focused effort. Invest in the training, and you’ll find that open water is no longer a source of fear, but an energizing start to your race.

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