How to prepare for your first open water swim

Swimming in the sea or a lake is different from the pool: there is no wall to rest on, no line on the bottom to guide you, and the water changes with wind, current and temperature. The good news is that you can get to your first race feeling calm with simple, well-paced preparation.

1. Choose the right race

For your debut, choose courses of 500 m to 1.5 km, in calm water, with good safety support (kayaks, boats, highly visible buoys). Read the rules: time limit, wetsuit use, start time and where to pick up your race kit.

2. Build the distance in the pool

• Goal: swim the race distance non-stop, at a comfortable pace (A2), a few weeks before the event.
• Increase your weekly volume gradually and include recovery weeks.
• Include long continuous sets (for example, 3 × 400 with little rest) to simulate the lack of walls.
• In the last week, cut the volume (taper) and keep a few short pace efforts.

3. Train open water skills

Sighting

Lift your eyes forward, just to the waterline, every 6 to 10 strokes, and blend it with your side breath. Practice in the pool by aiming at a fixed point on the opposite wall. If you don't sight, you swim more than you need to.

Bilateral breathing

Breathing to both sides helps when waves or sun come from one side only, and it balances your stroke so you swim in a straight line.

The start and swimming in a pack

There is contact at the start. If it's your first race, position yourself on the sides or at the back and start easier. Swimming right behind or beside someone (drafting) saves energy, but always check that they are heading for the right buoy.

4. Gear

• Bright swim cap (usually provided by the organizers) and goggles with lenses suited to the light: mirrored for sun, clear for cloudy days.
• Wetsuit, when allowed and the water is cold; train in it beforehand, never wear it for the first time on race day.
• Petroleum jelly or anti-chafe on your neck and armpits.
• Safety buoy (tow float) for open water training: it keeps you visible and gives you something to hold on to.

5. Safety

• Never train alone in open water. Arrange to go with the group or with your coaching team.
• If you get a cramp or feel anxious, turn onto your back, float, breathe and raise your arm to ask for help.
• Respect the sea: check the forecast, currents and local guidance before going in.
• Tell your coach about any health condition before the race.

6. On race day

1. Eat a light, familiar meal 2 to 3 hours before.
2. Arrive early, pick up your kit and study the course: where the buoys are, which side to round them on, where the finish is.
3. Warm up in the water if allowed, or do mobility work on land.
4. Start under control, find your rhythm in the first 200 m and sight often.
5. At the finish, get out of the water calmly: after swimming horizontally, standing up can make you dizzy.