Open Water Training Simulation: Practicing Open Water Skills in the Pool

Why Simulate Open Water in the Pool

Limitations of open-water training:

• Affected by weather (typhoons, cold water make swimming impossible)
• Limited by geography (inland cities make it hard to find a venue)
• Limited by time (only available early morning or on holidays)
• Limited by companions (cannot go alone; a lifeguard is required)

Advantages of pool training:

• Available year-round
• Precise distances (every 25m or 50m)
• Accurate timing
• Safe with lifeguards on duty

The key point: 80% of open-water skills can be simulated in the pool.

Simulated Skill 1: Sighting (Straight-Line Navigation)

Drill 1: Regular Head Lifts

• In a 50m lane, lift your head every 6 strokes
• Simulate the motion of spotting buoys in a race
• Train the “lift—breathe—submerge” sequence

Drill 2: Varying Sighting Frequency

• First 100m: sight every 10 strokes
• Second 100m: sight every 6 strokes
• Third 100m: sight every 4 strokes
• Simulate different sighting frequencies under varying conditions

Drill 3: Target Sighting

• Place a highly visible object (brightly colored item) at the end of the lane
• Aim at the target when lifting your head
• Train visual target-locking ability

Simulated Skill 2: Straight-Line Swimming with Eyes Closed

Method

• In an empty lane, swim 25 meters with your eyes closed
• Keep one hand on the lane line (for safety reference)
• Feel whether your body drifts to one side

Advanced Version

• Start from the middle of the lane
• Swim 25m with eyes closed
• Open your eyes and see how far you’ve drifted
• Most people drift toward their preferred breathing side

Corrective Adjustments

• Drifting left: Strengthen the depth of your right arm pull
• Drifting right: Strengthen the depth of your left arm pull
• After 4-8 weeks of training, you can swim perfectly straight

Simulated Skill 3: Crowded Pack Swimming

Drill 1: Two Swimmers in One Lane

• Two swimmers share a lane, swimming one behind the other
• The rear swimmer maintains a 30-50cm distance
• Simulate the feeling of drafting

Drill 2: Three Swimmers Side by Side in One Lane

• Three swimmers swim side by side in the same lane
• The middle swimmer experiences being boxed in
• Practice breaking free by turning sideways

Drill 3: Intentional Bumping

• Two swimmers in the same lane deliberately nudge each other lightly
• Practice staying calm when pushed
• Practice the timing of pushing back

Drill 4: Start Simulation

• 5 swimmers line up at one end of the lane
• Start simultaneously and swim 25 meters
• Simulate the chaos of a race start

Simulated Skill 4: Long-Distance Endurance

Drill 1: Continuous Long Distance

• Swim 1500m without stopping
• Simulate a full triathlon swim leg
• Pace 5-10% slower than usual

Drill 2: Pyramid Long Distance

• 100 + 200 + 400 + 800 + 400 + 200 + 100
• Total 2200m
• Each segment slightly faster than the previous one

Drill 3: Open-Water Pace Simulation

• Swim continuously for 30 minutes
• Do not look at the clock or the distance
• Simulate the sense of time during a race

Simulated Skill 5: Low Visibility

Method

• Use black or dark-tinted goggles
• Simulate low light conditions at dawn
• Adapt even in a brightly lit pool

Advanced Version

• Wear prescription glasses but non-prescription goggles
• Simulate blurred vision
• Train not to rely on vision

Simulated Skill 6: Wave Effects

Drill 1: Artificial Waves

• A teammate in the next lane kicks hard with a kickboard
• Create side waves
• Practice breathing at the wave peak

Drill 2: Self-Made Instability

• Deliberately kick unevenly (alternating strong and weak)
• Simulate the instability of being pushed by waves
• Train core stability

Drill 3: Slow Motion

• Swim in slow motion
• Simulate having your speed dragged down by big waves
• Practice maintaining rhythm at a slow pace

Simulated Skill 7: Breathing Difficulty

Drill 1: Restricted Breathing

• Swim 100m breathing every 5 strokes
• Swim 50m breathing every 7 strokes
• Simulate being unable to breathe due to wave pressure

Drill 2: Deliberate Water Intake and Recovery

• Midway through the swim, deliberately inhale a mouthful of water
• Immediately switch to backstroke to recover
• Resume swimming

Drill 3: High Heart-Rate Swimming

• Sprint 50m first (high heart rate)
• Immediately follow with 200m of easy swimming
• Simulate recovery after the race start

Simulated Skill 8: Exit and Transition

Drill 1: Pool Exit

• Swim to the edge of the lane
• Push yourself forcefully out of the water
• Immediately run 20 meters
• Simulate the T1 transition

Drill 2: Dolphin Dive

• In shallow water (e.g., a children’s pool)
• Practice the dolphin dive motion
• Experience the difference from normal swimming

Complete Simulation Training Workouts

Workout 1: Sighting + Straight Line (45 minutes)

• Warm-up 400m
• 4 x 200m, sight every 6 strokes (30-second rest)
• 4 x 100m with a closed-eye segment (20-second rest)
• Cool-down 200m
• Total 2000m

Workout 2: Pack + Drafting (60 minutes)

• Warm-up 400m
• Swim side by side with a teammate 8 x 100m
• Draft front-to-back with a teammate 4 x 200m
• Simulate start sprint 3 x 50m
• Cool-down 200m
• Total 2050m

Workout 3: Endurance + Pacing (75 minutes)

• Warm-up 400m
• 1500m continuous swim (race simulation)
• 5 x 100m sprint (30-second rest)
• Cool-down 200m
• Total 2600m

Workout 4: Combined Skills (90 minutes)

• Warm-up 400m
• 4 x 100m Sighting (sight every 6 strokes)
• 2 x 400m bilateral breathing
• 8 x 50m sprint
• 1 x 800m continuous swim
• Cool-down 200m
• Total 3000m

Training Periodization

12 Weeks Before Race

• 80% pool + 20% open water
• Focus: foundational technique

8 Weeks Before Race

• 60% pool + 40% open water
• Focus: skill simulation

4 Weeks Before Race

• 40% pool + 60% open water
• Focus: race-pace practice

1 Week Before Race

• Mostly pool-based fine-tuning
• Do not try new skills

Training Methods

1. At least 3 pool sessions per week
2. At least 2 open-water sessions per month
3. Keep a training log: note which skills improved and which remain weak
4. Observe each other with teammates: identify problems others can see but you cannot

Conclusion

Pool simulation training is the primary training method for most amateur athletes. With the right simulation techniques, you can combine the safety of the pool with the realism of open water. Remember: pool simulation is not a “replacement” for open-water training, but a “reinforcement.” Get to real open water at least twice a month to translate the skills learned in the pool into race-day performance.

Related Reading

• Open-Water Swimming 1km Training Plan: A Transition Program from Pool to Sea Swimming
• Fitness Differences Between Pool and Open Water: How to Simulate Open-Water Intensity in Pool Training
• Open-Water Training Science: Five Major Adaptation Gaps from Pool to Sea and How to Close Them
• The Complete Guide to Open-Water Swimming: Transition Training from Pool to Ocean