Triathlon Swim Training Tips for Open Water

Open water swimming is very different from the pool. Adapting your technique to real conditions can make a big difference to your performance on race day.

Sighting Technique

In open water, there are no lane lines to guide you.

Practice lifting your eyes forward every few strokes to stay on course, then return quickly to your normal position. Keeping this movement smooth helps maintain rhythm and speed.

Drafting Basics

Swimming behind or alongside another swimmer can reduce resistance and save energy.

Position yourself:

• Directly behind their feet, or

• Slightly to the side of their hip

Drafting is a simple way to swim more efficiently during a race.

Race Start Positioning

Where you start can impact your entire swim.

• Stronger swimmers: start near the front

• Less confident swimmers: start to the side or slightly back

This helps you avoid congestion and settle into your own pace early.

Cold Water Breathing Control

Cold water can affect your breathing, especially at the start.

To manage this:

• Enter the water early if possible

• Take time to control your breathing before starting

• Begin at a steady pace, not a sprint

Staying calm early on helps you swim more efficiently throughout.

Want to Improve Your Open Water Swimming?

Our coaching sessions are designed to help you build confidence, improve technique and perform at your best.