Open Water Swimming Team Training: Pace Groups and Protection Strategies

Introduction

Many people consider swimming a solitary individual sport, but in open-water training and racing, teamwork can yield unexpected benefits. In the cycling world, the energy-saving effect of riding in a peloton is common knowledge; similarly, the “drafting” technique in swimming can conserve significant energy. Moreover, in a safe open-water training environment, organized team training not only improves efficiency but also greatly enhances safety. This article introduces team training strategies for open-water swimming, including the formation of pace groups, optimizing drafting, and practical methods for mutual protection.

Why Open Water Requires Team Training

Reason	Explanation
Safety	With multiple people present, accidents can be responded to quickly
Drafting energy savings	Following behind a lead swimmer can save 5–15% of energy
Pace guidance	Partners of similar ability push each other through competition to improve
Navigation efficiency	Since the lead swimmer has already sighted, followers can reduce sighting frequency
Psychological support	The sense of isolation in open water is greatly reduced

Principles for Forming a Pace Group

How to Divide into Groups

An ideal pace group consists of swimmers with similar swimming speeds. When the speed gap is too large:

• Faster swimmers must constantly wait, disrupting training rhythm
• Slower swimmers must sprint to catch up, straying from their target training intensity

Speed Grouping Reference:

Group	Time per 100m	Suitable Swimmers
Elite Group	<1:40	Competitive athletes, elite triathletes
Advanced Group	1:40–2:00	Swimmers with open-water race experience
Intermediate Group	2:00–2:30	General open-water swimming enthusiasts
Beginner Group	>2:30	Open-water beginners

Ideal Size of a Pace Group

• 2–3 people: The most basic safety configuration, suitable for private training
• 4–6 people: Can form a true “pace train,” maximizing drafting benefits
• >8 people: Requires more coordination and is prone to splitting due to individual speed differences

Drafting Techniques in Open Water

Choosing Your Drafting Position

As mentioned earlier, positioning yourself diagonally behind (at a 45-degree angle, about 0.5 meters away) is the optimal balance between efficiency and safety. However, in open-water races, you also need to consider:

Drafting with the current vs. against the current:

• In flowing water, the lead swimmer can “cut through the water” for you, making drafting even more beneficial
• If the current comes from the side, the best drafting position is on the “upstream side” of the lead swimmer

Forming a “Swim Train”

When multiple swimmers form a longitudinal drafting chain (similar to a cycling “train”), energy savings are maximized. Recommendations:

1. The strongest swimmer leads (Break Swimmer): Bears the greatest resistance
2. Rotate the lead: Every 500–1000 meters, the lead swimmer slows down to let the next swimmer take over, then drops to the back to recover
3. Communication signals: Agree on hand gestures or verbal signals for “rotation” to make the exchange smooth

Sighting Techniques in Group Swimming

Drafters can reduce their sighting frequency (because the lead swimmer is already navigating), but they need to:

• Maintain awareness of the lead swimmer’s feet (don’t lose track)
• Still do an independent check every 15–20 strokes (to avoid following if the lead swimmer veers off course)

Safety and Protection Strategies

Safety Systems in Training

Standard Buddy System:

• Both swimmers always stay within visible distance of each other
• Regularly confirm each other’s status (using hand signals: thumbs up = OK, flat hand waving side to side = need assistance)
• If either person has a problem, stop immediately and address it together

Safety Configuration for a Training Team:

Role	Responsibility	Equipment
Leader (strongest swimmer)	Sets the route, controls overall pace	GPS watch, safety buoy
Sweeper (second strongest)	Ensures the slowest member doesn’t fall behind	Safety buoy, whistle
Shore support (optional)	Observes the entire session from shore or a support boat	Rescue buoy, mobile phone

Emergency Mutual Rescue Techniques

Support procedure for a fatigued/cramping swimmer:

1. Notice a partner raising a hand or giving a distress signal
2. Swim over quickly, but don’t let them grab you (a panicked person may pull you underwater too)
3. Have them grab your safety buoy (not your body)
4. Help them float on their back, and once stabilized, slowly swim together toward the nearest safe point
5. Notify shore support (if the situation requires it)

Structured Team Training Plan

Weekly Training Example (4-person Pace Group)

Training Day	Content	Distance	Focus
Tuesday (Pool)	Drafting technique practice	2500m	Diagonal rear drafting positioning training
Thursday (Pool)	Speed rotation training	3000m	Simulating “swim train” exchange rhythm
Saturday (Open Water)	Pace group long-distance training	2000–3000m	Drafting and navigation in actual sea conditions
Sunday (Rest/Easy Swim)	Technique check	1000m	Correcting drafting posture errors

Practical Advice

• Arrange a pace partner before the race: Finding a swimmer of similar speed to draft behind during a race can save considerable energy compared to swimming alone
• Practice “light contact without panic” in training: Deliberately make slight contact with your partner during training to build composure around physical touch
• Pre-training safety briefing: Before each open-water session, spend 3 minutes confirming everyone’s condition, the day’s route, and emergency procedures
• Don’t overdo it: If you’re not feeling well on a given day, inform your teammates promptly and adjust your training volume; don’t hold back the whole group out of embarrassment

Conclusion

Team training in open-water swimming turns a solitary journey in the water into a shared adventure. The presence of partners is both a safety net and a driving force for continuous improvement. Find like-minded training partners, build an organized and well-coordinated pace group, and you’ll discover that swimming is not just physical training, but also a human connection built on trust and rapport. Swimming side by side with good partners in Taiwan’s beautiful waters is one of the most precious gifts this sport has to offer.

Related Reading

• Open-Water Pacing Strategies: How to Wisely Allocate Every Kilocalorie of Energy
• Energy Management in Open-Water Swimming: Pacing and Intensity Control for Long-Distance Swims
• The Benefits and Techniques of Drafting in Open Water: Swim Smart and Save 30% of Your Energy
• Pool Training Grouping Strategies: Designing Different Workouts for Fast, Medium, and Slow Lanes