Top 5 Tips for Open Water Swimming

I completed my first 70.3 triathlon last year at the Hever Castle Gauntlet. While I don’t profess to be an endurance expert or even a keen swimmer, I thought it would be helpful to share my experience and lessons learned.

Open water swimming has many benefits. It is one of the most natural ways to swim, exposing you to wind, tide, waves and temperature variations. These variables make swimming far more physically demanding than a pool.

In a pool, you can put your feet down or hold onto the side when tired. In open water, you don’t have that luxury. You must rely on your strength, endurance and mental resilience. These challenging conditions improve core and back strength, muscle endurance and joint stability.

However, you must also respect the water. Open water swimming is significantly tougher than pool swimming. What looks like a short 100-metre swim to a sandbar may be much harder than expected — especially if you are swimming against the tide. Know your limits, respect the conditions and build endurance gradually.

1. Start in Warm Sea Water on Holiday

A great way to build confidence is to begin in warm sea water while on holiday. Stay close to the shore so you can stop easily if needed.

Start with short distances — around 50 metres — and gradually increase daily. When I trained in Cyprus in August, I measured the distance between two jetties using Google Maps and used them as markers to progressively increase my swim distance. It was an excellent way to build confidence and endurance.

2. Train in the Sea or a Lake if Possible

The best way to adapt to open water is to train in it. If you have access to the sea or a lake, use it. If not, pool training still provides a strong foundation.

Set small challenges, such as swimming to a buoy or marker and returning. Repeat if comfortable and gradually increase the distance each session. Progressive overload applies to swimming just as it does to strength training — build tolerance steadily.

3. Wear a Good Quality Wetsuit

When I completed the 1.9km lake swim at Hever, it was an 8am start with mist over the water. I remember feeling extremely nervous. The cold initially took my breath away and the first 50 metres felt incredibly tough.

I wore a 3mm wetsuit but would likely have benefitted from a 5mm suit. Thicker wetsuits provide greater warmth and buoyancy, which can significantly improve comfort and efficiency in colder water.

4. Check the Tides

Tides can flow at several knots, making swimming against them extremely difficult. Always check tide times and conditions before entering the sea.

Even experienced cross-channel swimmers plan carefully around neap tides when currents are weaker. Spring tides are stronger and can be dangerous. Swimming against a strong tide is exhausting and can quickly lead to fatigue, so plan your swim carefully and prioritise safety.

5. Find Your Rhythm

Establish a breathing rhythm that works for you. In pool training, I used a four-stroke to one-breath pattern. However, in the lake, I found that two strokes to one breath felt more sustainable.

The key is to stay calm and settle into a rhythm that allows you to maintain a steady, comfortable pace. Avoid starting too fast and burning out early. Controlled breathing and pacing are essential in open water.

If you are interested in open water swimming and would like advice on training safely and effectively, call us on 0208 685 6930 and let us know you are an endurance athlete looking for support. We will ensure you are matched with the right physiotherapist or osteopath. Our team is active, experienced and passionate about helping athletes perform at their best.