How to Prepare for Your First OpenWater Swimming Experience

Diving into open water swimming can be an exciting adventure, but it requires specific
preparation. Unlike pool swimming, conditions are more unpredictable, and technique,
endurance, and confidence are key to fully enjoying the experience. In this blog, we’ll guide
you through essential tips, training, and recommendations, including advice from top
professional swimmers, to help make your first open water swim a success.

1. The Importance of a Proper Training Plan

Before heading into the sea or lake, it’s crucial to follow a training plan that will help you
adapt to open water conditions.

a) Improve your endurance and technique in the pool

While the environment is different, pool training is essential to build your endurance and
refine your swimming technique. Focus on long-distance sessions and exercises that
simulate the effort needed in open water. Useful workouts include:
● Long sets (1000 to 1500 meters without stopping)
● Bilateral breathing drills (being able to breathe on both sides will help you orient
yourself better in open water)
● Stress simulation (swim in groups or practice pace-changing drills)

Tip from Sharon van Rouwendaal (Olympic open water medalist):
“Don’t worry too much about speed at first. Focus on technique, breathing, and being
efficient in the water. This will prevent you from getting tired too quickly in challenging
conditions.”

b) Training in open water

If possible, train in the sea or a lake before the event. This will help you get used to the
differences from pool swimming, like currents, waves, and the lack of visual markers.
● Sighting: Practice sighting without the pool’s lane lines. Periodically lift your head
while swimming to locate reference points on the shore or buoys.
● Getting used to cold water: If the water is cold, you may need a wetsuit. Train with
it to get accustomed to the feel and avoid surprises on race day.

Tip from David Meca (Spanish swimmer and world open water champion):
“One of the biggest challenges in open water is navigation. Every few strokes, lift your head
slightly to ensure you’re on the right course. And most importantly, stay calm even when
things don’t go as planned!”

2. Nutrition for Optimal Performance

Nutrition plays a key role in open water performance. Here are some tips for adjusting your
diet in the days leading up to the competition.

a) Pre-event nutrition

A balanced diet rich in complex carbohydrates, proteins, and healthy fats is essential during
the weeks of preparation. Make sure to:
● Stay hydrated: Increase your water intake in the days before to ensure you are well-
hydrated on race day.
● Carb load: Include more complex carbs (pasta, rice, potatoes) in the days leading up
to the event to ensure you have enough energy stored.

b) Race day breakfast

On the day of the event, opt for a light but nutritious breakfast 2-3 hours before swimming:
● A bowl of oatmeal with banana
● Whole-grain toast with honey
● Avoid foods that could cause discomfort or digestive issues.

Tip from Ferry Weertman (Olympic open water champion):
“In the days before the competition, I focus on clean eating and staying hydrated. But it’s
also important to stay relaxed—don’t obsess over what you eat. The night before, I usually
opt for pasta or rice, something light yet energetic.”

3. The Essential Gear

Having the right gear is crucial for both comfort and safety in open water swimming.

a) Wetsuit

If you’re swimming in cold water (below 18°C), you’ll likely need a wetsuit. These suits not
only help retain body heat but also improve buoyancy.

b) Goggles

Make sure to wear goggles that fit well and allow good visibility in varying light conditions.
Some swimmers prefer polarized lenses to reduce sun glare.

Tip from Keri-anne Payne (Olympic medalist and two-time open water world champion):
“Always carry two pairs of goggles: one with dark lenses for sunny conditions and another
with clear lenses for cloudy days. That way, you won’t be affected by the weather and will
always have clear vision.”

c) Safety buoy

If you’re swimming alone or in an unsupervised location, it’s highly recommended to wear a
safety buoy. This makes you visible to boats and provides buoyancy if you need a break.

4. Mental and Confidence Tips

Open water swimming can be mentally challenging. The lack of visual markers, waves, or
the presence of other swimmers can cause anxiety.

a) Stay calm in the water

If it’s your first time, you may feel nervous. The best advice is to start slow, focus on your
breathing, and keep a steady pace. If you feel overwhelmed, float for a moment, breathe
deeply, and continue when you’re ready.

Tip from Michael Phelps (while a pool specialist, he has shared advice on mental control):
“The mental aspect is as important as the physical. If you feel overwhelmed, focus on your
breathing and positive thoughts. Control what you can control.”

b) Visualize success

Visualizing yourself completing the race successfully is a technique used by many athletes.
Imagine how good it will feel crossing the finish line and how rewarding it will be to have
completed the challenge.

5. Practice Starts and Finishes

An important aspect of open water races is the start and finish, which often happen from the
shore. Practice swimming starts from the water (with your feet already in the water) and
running finishes from the beach, as you’ll need to switch from swimming to running.

6. Conclusion: Enjoy the Experience

Your first open water experience can be both a physical and mental challenge, but it’s also a
unique opportunity to connect with nature and enjoy the water in a new way. With the right
preparation, both physically and mentally, you can approach the event with confidence and
enjoy every stroke.