If you are a triathlete, the chances are that you have some experience with running and cycling, but not so much with competitive swimming. Silvia Ruckauf, a certified triathlon coach who lives in Germany, says that a common fear for beginner triathletes is open water swimming. Her advice to overcome this fear is to attend as many open water swims as possible.
There are various triathlon distances: sprint, Olympic, mid-distance or half Ironman, and Ironman are the most common. The Ironman is a combination of a 2.4 mile swim, a 112 mile cycle, and a 26.2 mile run. 2.4 miles might not seem like a far distance to swim, but it’s actually quite tiring, and just like biking 112 miles or running a marathon, it requires lots of proper training.
If you’re not very comfortable in the water, you’re not alone: only 20% of triathletes have a swimming background, whereas most have a running background. Even if you have a swimming background, distance swimming is probably very different from what you’re accustomed to. As Amy Carow, a competitive swimmer and triathlete, explains: “In high school and college swimming is all about speed, whereas in open water endurance swimming, within a triathlon, the emphasis is on conserving energy and maintaining a steady pace over a long period of time.” The good news is that according to the USA Triathlon Competitive Rules, any stroke can be used to gain distance during the swim, doggy paddle included!
Before you start participating in open water swims, you should probably first get accustomed to swimming with other people around you. For instance, you can get a few friends together at the local pool and all swim together in the same lane. Secondly, you can go watch an open water swim or two before taking the plunge yourself, so to speak. Start your training as early as possible, follow a well developed plan, and maybe even join a triathlon group.
Open water swim can be intimidating, even for the pool-experienced swimmer. Some races offer open water swim practice some other series provides mentor programs in various cities, including supervised open water swim practices.
If you don’t have the opportunity to practice open water swims, practicing open water swimming techniques in a pool can diminish anxiety on race day. You can try the following approaches to get used to swimming in a crowd:
- Swim with friends all in the same lane,
- Take turns passing each other, being in front, and then being passed,
- Have your friends make waves that you can swim through,
- Get used to breathing comfortably on both sides,
- Swim in big continuous circles in the pool, first clockwise, then counterclockwise (whenever there are no dividing lines), and
- Practice sighting by setting up a cone or chair at the end of the lane and sighting it every sixth or ninth stroke.
A few things to take into account when preparing for open water swim:
- Water temperature: can be colder in the ocean/lake than the pool
- Lines on the bottom: there are NONE
- Visibility: can be very limited, and you may see water creatures and plants (Hey, they were there first!)
- Water waves: can interfere with your breathing, which is why you must get comfortable breathing on either side
Gear
Swimming equipment is one of the cheapest parts of the triathlon, except for the wetsuit. To start, you need a good, comfortable swimsuit and the right pair of goggles for your face shape.
Swimsuit: The best thing to do is to go to a sports clothing store with a knowledgeable salesperson and try on different styles to find the right size for you. Swimsuits have to be comfortable. Your suit should not be so tight as to cause tugging, nor should it be too loose or it will cause rubbing and chafing.
Goggles: Try different types to see which one fits the best on your face. One of the tests used to select the appropriate goggles is by pressing the dry goggles into one’s face and wait a couple of seconds to see if it forms a seal around the eyes. If they don’t, try another pair.
Wetsuits: Are usually optional, and sometimes encouraged by race directors. However, when water temperature is greater than 84 degrees Fahrenheit, wetsuits are not permitted. Wetsuits improve speed and buoyancy while swimming freestyle over using just a swimsuit or a tri suit. Furthermore, sleeveless wetsuits, though less buoyant than full sleeve ones, are more effective because they 
allow for better arm movement with less restriction, making the stroke more efficient.
Swim Cap: Chances are you’ll be asked to wear one in the race, so it’s good to find one that fits and train with it before the big day.
Swimming is the most technical of the three sports in a triathlon. Keeping one’s body streamlined and reducing drag is the key element in endurance swimming. Remember that just like any other exercise, it’s best to start swimming sessions with a warm up, follow it up with swimming drills according to your swimming level, do some swimming intervals at different paces and distances, and finish up with a cool down. Just as with running and cycling, proper training is the key to success!
Finally, if you’re embarking on an Ironman, this video will demonstrate how you’ll need to train: 😉
GS Training 