Has swimming in open water during a triathlon ever have you paralyzed with fear?
You’re not alone. It’s happened in both novice and experienced triathletes, but it’s something that you can improve.
Besides mental training, following these 5 steps for overcoming your fear of open water swimming will have you on your way to swimming with more ease.
1) Practice In Open Water Every Chance You Get
Get in some open water swim training with a group or a few friends. Even if it’s just playing in the lake or ocean during your family summer vacations, time in open water will help you become more comfortable and familiar with the feel.
Just remember to never swim alone.
2) Warm-Up Before Your Race
Even if you’re not planning on going out fast, warming up will help calm your nerves. The familiarity of your usual routine sets your mind at ease. Don’t just do a dry-land warm-up, get in a short warm-up swim, too.
3) Include Open Water Swim Drills In Your Pool Training
Sighting and bilateral breathing are necessary skills to know for open water swimming. No one knows what the conditions will be on race day, so be prepared to adjust to the water conditions and environment.
Some drills you can practice in the pool:
• Water polo drill
• Swimming without goggles
• Swimming with your eyes closed
• Swimming with others and drafting
4) Don’t Let Race Day Be The First Time You Swim In A Wetsuit
Get used to how it feels swimming with a wetsuit. There’s enough going on race morning, why have the added stress of a new wetsuit?
5) Where You Line Up On The Start Line Matters
Nervous about being swum over or pushed around? Start at the end of the pack where the other athletes will less likely be rushing to get in a good start position.
Bonus Tip) Get Used To The Feel of Water On Your Face
If you feel very uncomfortable or have a stronger fear of getting water in your nose or mouth, then you’ll need to do some extra work on getting comfortable in the water. This may start with getting used to the feel of water on your face and in your mouth. This can be done standing at the end of a pool or even in your shower.
While standing at the wall in the shallow end of a pool, put your face in the water while breathing out, then raise your head to take a breath in. There’s now need to rush how quickly you do this and no need to drag it out to be a certain amount of time. Go slowly with the timing of your breath and feel the water as it surrounds your face, mouth, and nose. In the shower, do this as you look straight ahead and let the water stream down your face from the shower head.
As you do this in the pool, notice that as you breathe out, the bubbles keep the water out of your mouth. In the shower, notice how some water enters your mouth, but there’s still room for air.
Try to get an understanding and feeling of how the water moves around your face, nose and mouth. When you swim freestyle, while there will be water surrounding your face and mouth, the breathing technique you use makes room for air.
If you’re a runner and are getting started in triathlon, check out this article on Swimming for Runners.
Check out Ironman’s Swim Smart for safer swimming during your triathlons.
Share the love! - - >
