Author: Esther Nuñez
Open water swimming is booming, race season is approaching and you need to train your body and mind. I will try to give you the keys to start with a good mental training.
Open water swimming is a discipline that has developed in recent years as an extension of the sport of swimming and has been gaining popularity in our country thanks to the wide possibility of access to open water environments and also to the good weather conditions and the high temperature of the sea, rivers and lakes. It is a sport for which you must not only be in top physical condition but also mentally fit, regardless of whether the event is short, medium or long distance.
A piece of advice; in addition to physical training, we must also strengthen our mind.
To train our mind it is very important to focus on our objectives and not get carried away by the fear that many people feel when swimming in open water. This will prevent the appearance of feelings such as anxiety, fear, anxiety or exhaustion due to muscular stress, among other factors to be taken into account. We must cultivate ourselves and try to ensure that our physical training goes hand in hand with our mental training.
Before facing the event, there are usually a series of emotional conditions that unconsciously mark the swimmer and that are interrelated with the physical training. The swimmer’s level of anxiety and stress increases, but in the right measure, as you can see in the following stress and performance curve, it provides enthusiasm, desire to compete and creativity when facing problems that may arise during the event.

These previous emotional states are the ones we are going to try to improve through a series of exercises.
Test planning. This can be done in different ways, for example by completing your weaknesses, threats, strengths and opportunities.
Putting aside external pressures, the race is up to you, not the pressures of your coach, friends or family, so when those fears block you, think about planning your race.
It is advisable to train yourself in relaxation techniques. There are many strategies that can help such as imaginative relaxation, progressive relaxation and deep breathing.
Consistency in preparation. Continuous training is essential, there is no point in stopping and starting again or occasional bouts of physical exertion. Carry out a good weekly preparation with its corresponding volumes per session; in addition to the appropriate stretching, especially necessary after each session.
Sleep hygiene and proper nutrition. Controlling as much as possible and eating a healthy and balanced diet, combined with physical preparation, will improve our fitness considerably.
At the start of the race:
- Try to stand at the side of the crowd or at the back. You will avoid bumps.
- Lower your anxiety with all the things you have already worked on before.
- Don’t fight, try to find your space in the water, focus on yourself, even if you get hit.
- Look for safe feet that you can follow comfortably, a group of people that will carry you and give you security.
- Go out hard, not to the max.
- Take a few deep breaths before the start.
- Control only what you can control, the rest is not up to you.