It is two weeks before my first triathlon, and I have yet to train in open water. My first ill-fated attempt in Santa Barbara ended because the ocean water was too cold. I went to Lake Natomas near my house yesterday, but the water temperature was only just above 50 degrees.
Even with a wet suit, I could only stay in about 10 minutes before recognizing signs of my body temperature dropping too low. Part of the problem was I’d left my swim cap at home, and it was actually painful to put my head in the water. I knew enough to bring my husband with me to ride alongside in a kayak, but still, the dock captain was watching me closely.
So I’ve stuck to the swimming pool and next week will drive the 45 minutes to the site of the actual triathlon. The water temperature there now is in the low 60s, doable in my wet suit. I’ve also been reading everything I can on open water swimming since most of my preparation for the differences between pool swimming and open water swimming will have to be mental. Here are some tips I’ve learned, which are helpful not just for triathlon swimming, but for any time you find yourself enjoying a recreational swim in a lake, river or ocean.
1. Do not swim alone. Even if you are a strong swimmer, there are any number of things that can get you into trouble where you might need assistance. This is especially important in cold water. If hypothermia sets in, you can get confused and movement can be difficult. In my cold water swimming experiences of late, I was shocked how quickly symptoms can start to set in.
2. Wear a bright swim cap. You might feel silly, but boaters, wind surfers and other hazardous recreators will be able to see you better. And if you get into trouble, you’ll be easier to spot.
3. Learn to breathe on both sides. Most swimmers learn to comfortably take breaths on only one side. In open water, you will want to be able to take breaths on both sides, in case the waves and swells are coming at you in the direction you normally breathe, and , especially in a race, you will find it easier to spot buoys and landmarks if you can breathe in both directions.
4. Learn more than one stroke. You may do just fine with only a freestyle stroke in the pool, but a breast or side stroke can be very helpful in open water swims, especially when you are adjusting to cold water. I found a side stroke particularly helpful in my cold water swims. You may need another stroke for a rest or to be able to see where you are going.
5. Plan to swim a shorter distance than you think you can. Even though you can swim a mile easily in a pool, you may struggle with that distance in open water. Colder water, swells, currents, waves and swimming off course will all add to the difficulty and distance. It is a rare swimmer than can swim in a perfectly straight line, so you will be swimming farther than you think you might.
Safety is always first in open water swims, but once you’ve got that covered, have fun!