Triathlon Swim Training: Overcoming Open Water Fear and Improving Efficiency

For most triathletes, swimming is the most anxiety-inducing of the three disciplines. People who swim well in the pool can panic the moment they enter open water—no pool bottom in sight, no lane lines, and arms and legs thrashing all around them. This article will help you overcome your fear of open water and provide practical training methods to improve your swimming efficiency.

Open Water vs. Pool: Key Differences

Environmental Differences

Item	Pool	Open Water
Visibility	Crystal clear to the bottom	Low visibility, often can’t see your hands
Navigation	Guided by lane lines	Requires self-sighting and positioning
Water Temperature	Constant 28-30°C	Taiwan waters range from 18-28°C
Current	None	Ocean currents, tides, lake currents
Depth	Fixed	Highly variable, can’t touch the bottom
Other Swimmers	Separate lanes	Hundreds starting simultaneously

Psychological Differences

When swimming in a pool, you can stand up or grab the edge to rest at any time. But in open water, the fact that you “can’t stand” triggers a primal human fear. This is a normal physiological response and does not mean your swimming ability is lacking.

Six Steps to Overcoming Open Water Fear

Step 1: Gradual Adaptation

Don’t challenge yourself with 750 meters on your first open water swim. Here’s a recommended adaptation progression:

1. Stand in shallow water: Start by standing in waist-deep water, getting used to the current and water temperature
2. Swim along the shore: Swim 50-100 meters parallel to the shore at a depth where you can still stand
3. Short out-and-back swims: Swim out 25 meters and back, gradually increasing the distance
4. Follow an experienced friend: Have someone accompany you to build a sense of security
5. Full-distance practice: Once you can comfortably swim 200+ meters, then challenge the full distance

Step 2: Breathing Control Training

The core of panic is loss of breathing control. Practice the following breathing techniques in the pool:

• 4-7-8 Breathing (before entering the water): Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, repeat 3 times
• Bilateral breathing: Learn to breathe on both sides to handle waves coming from different directions
• Head-up breaststroke as emergency: When you feel panic, switch to head-up breaststroke to get your face out of the water and stabilize your breathing

Step 3: Visual Adaptation

Low visibility in open water is one source of fear:

• Practice swimming 25 meters with your eyes closed in the pool (ensure you swim straight)
• Wear tinted goggles to reduce light interference
• Practice maintaining your rhythm even when vision is blurred

Step 4: Cold Water Adaptation

Taiwan’s winter ocean water temperatures can drop to 18-20°C:

• Practice in similar water temperatures at least 3 times before race day
• Do warm-up exercises before entering the water to raise your body temperature
• If water temperature is below 22°C, consider wearing a wetsuit (NT$3,000-12,000)
• Wetsuits also provide additional buoyancy, which helps with fear management

Step 5: Simulate Race Conditions

Simulate race conditions in a safe open water environment:

• Find 3-5 friends to practice together, simulating a group start
• Practice responding to being touched or splashed (stay calm, adjust your position)
• Practice turning around buoy-marked courses

Step 6: Establish Mental Anchors

• Positive self-talk: “I’ve trained for this, I can do it”
• Focus on technique: Direct your attention to your stroke mechanics rather than the depth below
• Break it into segments: Don’t think about 750 meters, just think “swim 10 more strokes, then sight once”

Sighting Technique

In open water, lacking a sense of direction can make you swim 10-20% farther than necessary. Learning to “sight” is an essential skill.

Sighting Frequency

• Beginners: Sight every 6-8 strokes
• Intermediate swimmers: Sight every 10-12 strokes
• Advanced swimmers: Sight every 15-20 strokes

Sighting Technique: The Crocodile Eye Method

1. On the stroke before you breathe, lift your head slightly
2. Only your eyes need to break the surface (like a crocodile)
3. Quickly scan for the marker ahead
4. Immediately resume your normal breathing stroke

Key point: Don’t lift your entire head out of the water—this will cause your lower body to sink and increase drag.

Choosing Sighting Targets

• Primary target: Large buoys, buildings, hills, or other stationary objects
• Secondary target: If you can’t see the buoy, follow the direction of nearby swimmers
• Backup strategy: Draft behind a swimmer who swims straight (but make sure they’re actually swimming the right direction)

Group Swimming Strategy

Race Start Strategy

The swim start is the most chaotic moment in a triathlon. Choosing the right starting position is crucial:

• Front center: For strong swimmers who want to lead
• Front sides: For fast swimmers who want to avoid the melee
• Middle position: Suitable for intermediate swimmers
• Back row: Suitable for beginners—strongly recommended for newcomers to start at the back

Drafting Technique

Drafting in open water is legal and can save 18-25% of your energy expenditure:

1. Feet drafting: Swim 30-50 cm behind the lead swimmer’s feet
2. Hip drafting: Swim beside the lead swimmer’s hip, with your head roughly at their waist level
3. Cautions: Don’t touch the feet of the swimmer ahead (you’ll get kicked, and it’s impolite)

Turning Strategy

Most triathlon swims have turning buoys:

• Take the outside line: Slightly longer distance but less crowded, suitable for beginners
• Take the inside line: Shorter distance but very crowded, suitable for experienced swimmers
• Accelerate into the turn: Start accelerating 20 meters before the buoy to secure a good position

Pool Training Plan (to Improve Open Water Performance)

Sample 3x Weekly Swim Training Plan

Day 1: Technique Day (2,000 meters)

• Warm-up: 200m mixed stroke
• Technique: 4 × 50m single-arm stroke (switch arms every 25m)
• Main set: 8 × 100m freestyle (focus on stroke efficiency), 15 seconds rest
• Sighting practice: 4 × 50m (lift head to sight every 6 strokes)
• Cool-down: 200m easy swim

Day 2: Endurance Day (2,500 meters)

• Warm-up: 300m freestyle
• Main set: Continuous 1,000m freestyle (simulating race distance)
• Pace practice: 6 × 150m (race pace), 20 seconds rest
• Cool-down: 200m backstroke

Day 3: Speed Day (2,000 meters)

• Warm-up: 200m
• Intervals: 10 × 100m (fast swim), 10 seconds rest
• Sprints: 8 × 25m all-out sprint, 30 seconds rest
• Cool-down: 200m

Taiwan Open Water Practice Locations

Location	Features	Difficulty
Taitung Living Lake	Freshwater lake, clear water, no ocean currents	Beginner friendly
Sun Moon Lake	Freshwater lake, beautiful scenery, organized practices	Beginner to intermediate
Kenting South Bay	Seawater, warm, has currents	Intermediate
Fulong Beach	Seawater, beach start, race venue	Intermediate
Penghu waters	Seawater, extremely clear, has currents	Intermediate to advanced

Recommended Gear

Gear	Price	Recommendation
Open water goggles	NT$600-1,500	Wide-angle lenses, anti-fog
Wetsuit	NT$3,000-12,000	Essential when water temperature is below 24°C
Buoyancy shorts	NT$1,500-3,000	Enhances lower body buoyancy (for training)
Safety buoy	NT$400-800	Carry during practice for increased visibility
Ear plugs	NT$200-500	Prevents water from entering the ear canal

---

Swimming is the first leg of a triathlon and the discipline that requires the most mental barriers to overcome. Remember, nearly every triathlete has experienced open water fear, and they all successfully overcame it. The key lies in gradual adaptation and thorough preparation. When you can swim comfortably in open water, you’ve crossed the biggest threshold to becoming a triathlete.

Related Reading

• Open Water Swimming Techniques: Advanced Training from Pool to Sea
• Triathlon Swim Training: Key Technical Points for Open Water Swimming
• The Unique Challenges of the Triathlon Swim Leg: Differences Between Open Water and Pool Technique
• Open Water 1500m Triathlon Beginner’s Guide: The Key Transition from Pool to Lake and Sea