Swimming in open water feels nothing like swimming in a pool. The first time you leave the safety of lane lines and tiled walls, it can be intimidating. The water is darker, deeper, and unpredictable. There’s no edge to grab, no clear bottom, and if panic hits, you’re on your own.
If that sounds familiar, you’re not alone. Almost every triathlete I know, myself included, struggled with open water at first. The good news? Fear is normal, and confidence comes faster than you think when you approach it the right way.
What Is Open Water Swimming?
Open water swimming means swimming in natural environments like lakes, rivers, or the sea. There are no markings, no push-off walls, and conditions can change quickly. Wind, waves, currents, and water temperature all play a role.
For some swimmers, that freedom is what makes open water special. For others, especially those coming from a pool background, it feels disorienting and uncomfortable. Without visual references, it’s easy to lose rhythm or direction.
The key thing to remember is this: open water swimming is a skill. Just like cycling in traffic or running on trails, it takes practice. You don’t need to “get over it” in one session. You build confidence step by step.
The Wetsuit: Friend or Enemy?
The first time I put on a wetsuit, I honestly thought something was wrong. It felt tight around the chest and especially the neck, almost claustrophobic. If you’ve ever wondered whether a wetsuit is trying to choke you, you’re not alone.
A wetsuit should feel snug, but it should never restrict your breathing. That tight feeling around the neck is often what triggers panic, especially in cold water. One simple trick is to gently pull the neck away from your skin before swimming, letting a bit of water in to reduce the pressure.
If possible, don’t make race day your first wetsuit swim. Try it in a pool session or a calm lake. Once you feel how much buoyancy it gives you, that anxiety usually drops fast. Floating becomes easier, your legs sit higher, and suddenly swimming feels more controlled.
And please, use anti-chafing balm around your neck and shoulders. Skipping this lesson once was enough for me.
Race Day Stress Is Real
Even confident swimmers can feel overwhelmed on race day. The noise, the adrenaline, the countdown, and then suddenly dozens of arms and legs around you. It’s intense.
What helps most is narrowing your focus.
Control your breathing. Long exhales calm your nervous system. If your breathing is steady, everything else follows.
Position yourself smartly at the start. Unless you’re chasing a podium, there’s no benefit in starting in the middle of the chaos. The edges are calmer, cleaner, and often faster.
Get used to swimming with others. If you can, practice swimming with others beforehand. A few crowded sessions with friends or a local open water group will make race conditions feel far less shocking.
And remember: stopping is allowed. You can switch to breaststroke, float on your back, or pause for a moment. That option alone can be incredibly reassuring.
Fear of What’s Below You
This is one people don’t always like to admit. The dark water, the unknown, the imagination running wild. Even when you know there’s nothing dangerous, your brain doesn’t always cooperate.
What helped me was exposure, not force.
Start in clear water. Start in places where the water is clear and shallow. Seeing the bottom reduces anxiety immediately. Swim with others whenever possible. There’s comfort in knowing you’re not alone out there.
Swim with others. Knowing you’re not alone makes a huge difference. Plus, if you panic, someone will be nearby to help.
Focus on your stroke. Most importantly, keep your mind busy with your technique. Count strokes, focus on your catch, or work on sighting. The more present you are in your swimming, the less space fear has to grow.
Practical Ways to Stay Calm in Open Water
Fear doesn’t disappear overnight, but you can manage it. Here are some tips:
Practice Makes Perfect
Consistency matters more than bravery. Short, regular open water swims beat one long, stressful session.
Master Your Breathing
Breathing is everything. Slow it down, exhale fully underwater, and keep a steady rhythm. Panic almost always starts with rushed breathing.
Visualize Success
Before you enter the water, picture yourself swimming relaxed and controlled. I still do this before races. Imagine the calm water, your strong strokes, and the sense of accomplishment when you finish. Positive thinking helps replace fear with excitement.
Use the Right Gear
Well-fitting goggles and a comfortable wetsuit remove unnecessary stress. Confidence often starts with preparation. Feeling prepared is half the battle.
Take It Slow
Go at your own pace. Stay close to shore if needed. Take breaks. Floating on your back is not failure, it’s a reset. Floating on your back is a great way to catch your breath.
Final Thoughts
Fear of open water swimming is incredibly common, even among experienced triathletes. It doesn’t mean you’re weak or unprepared. It means you’re human.
With patience, repetition, and the right mindset, that fear fades. Eventually, the water that once scared you becomes a place of focus, freedom, and even enjoyment.
Open water swimming will never be as controlled as a pool, and that’s exactly the point. Learn to work with it, not against it, and you’ll come out stronger, calmer, and more confident, both in racing and beyond.
