Conquer Your First Open Water Swim Event

Tips for Success

So, you signed up for your first open water swim event. Awesome! Except now… the nerves are hitting. Maybe you’re questioning your sanity, worried about how long it will take, the conditions, navigating the course, what lurks beneath the surface, or stressing about finishing.

Take a deep breath!

This is totally normal. Whether you’ve got weeks to go or the big day is tomorrow, here’s how to conquer those pre-event jitters and crush your swim.

If You’ve Got Some Time:

• Practice Makes… Prepared: Get in the water as much as possible. Familiarise yourself with the feel of open water – the temperature, the lack of walls to push off from, currents… Even a few sessions can make a huge difference.
• Predict the Unpredictable: It can get incredibly bumpy in a lake, not just a wild sea! In the run up to your event practice in different conditions. Don’t put yourself in danger, but swim through waves and chop. You’ll need to alter how you move, breath and sight. Take this as a challenge. My swim friend loves swimming in chop. Whenever I’m swimming in those conditions it makes me think of her… it makes it much more fun.
• Scope Out the Scene: If possible, visit the event location beforehand. Get a feel for the layout, water entry and exit points, and any potential challenges. Knowing what to expect can significantly reduce anxiety.
• Buddy Up: Swimming with a friend, especially one who’s done an open water event before, can be incredibly reassuring. They can offer tips, boost your confidence, and provide a sense of camaraderie.
• Visualise Success: Close your eyes and imagine yourself swimming the course confidently and enjoying the experience. Visualisation is a powerful tool used by athletes of all levels to manage nerves and improve performance.

Last-Minute Tips (Because Life Happens):

Ok, you are feeling unprepared – literally out of your depth – but you’ve run out of time and the event day is looming.

Gear Check: Double, triple check your gear the day before. Goggles, swim cap – you’ll probably be given an event cap at registration – wetsuit (if using), ear plugs etc. If you swim with a tow float/swim buoy take that too. The event managers will let you know if they prefer you not to have one on the event day, ask them. Keep your usual kit. It’s a comfort.

Lube Up: Wetsuits and cossies – which have been perfectly fine on your usual swims – can start to chafe, cause horrible friction burns, just an extra 5 mins and if there’s rub, it’ll spoil your swim. Get some lube and put it around your straps and armpits and neck particularly (or anywhere else which could chafe). Lip balm and of course SPF. Protect yourself! My personal favourite is – Ocean Lube

Fuel Up Wisely: Eat a familiar, easily digestible meal a few hours before the swim. Avoid anything too heavy or likely to upset your stomach. Hydrate well, but don’t overdo it right before the event.

Warm-Up Onsite: Even a short warm-up can help prepare your body and mind for the swim. Do some light stretches and get in the water for a few minutes to acclimatise to the temperature.

Focus on YOU: It’s easy to get caught up in the excitement and energy of the event, but try to stay focused on your own swim. Remind yourself why you signed up, what you’ve done to prepare, and that the goal is to enjoy the experience.

Most Importantly:

• Don’t Be Afraid to Ask for Help: Lifeguards, event volunteers, and fellow swimmers are all there to support you. If you’re feeling overwhelmed, need assistance, or have a question, don’t hesitate to reach out.
• Celebrate Your Achievement: Completing your first open water swim event, no matter the distance or time, is a HUGE accomplishment. Be proud of yourself, acknowledge your courage, and enjoy the post-swim glow!

Remember, this is about challenging yourself and having fun. Embrace the challenge, trust your training, and enjoy the unique experience of swimming in open water.

Final words

If you’ve decided you are not racing, and you just want to get to the finish line, here’s some advice.

Relax: Stay back and let the racers get in and set off, give yourself some space. Relax. Body check yourself to see if you’re all tensed up. Did I say relax?

Acclimatise: You don’t need to put your head straight in, get your breath, get used to the temperature, then start gently.

Breath: Always get your breath, if you start off feeling panicked it’s never going to feel good. If you’ve already decided you’re not racing, just remind yourself again, it’s easy to get caught up.

In good company: Lots of people don’t know what they’re doing either! You can feel rather inferior to crowds of people wearing whizzy bang beautiful wetsuits. You can also worry that you’re ‘all the gear no idea’. It doesn’t matter, just swim your own swim and let others do theirs.

Conditions: Take stock of the conditions and play with your swim technique to see what works best. Mix and match between strokes, embrace it.

Smile: I know cliche. But smile, talk to others and relax your brow. Turn your anxiety or nerves into excitement. Be a joyous swimmer. Enjoy the stretch and feel powerful in the water.

You’ve got this!