Open Water Swimming: A Guide for Beginners

Open water swimming offers a refreshing break from the typical confines of a swimming pool. It allows swimmers to connect with nature, experience new environments, and enjoy a greater sense of freedom in their sport. 

However, for beginners, transitioning from a pool to open water can be daunting. If you're looking to challenge yourself with an open-water race, this guide will provide you with everything you need to know about open water swimming, from the basics to the best techniques and essential gear.

What is Open Water Swimming? 

Open water swimming refers to swimming in natural bodies of water such as oceans, lakes, rivers, and reservoirs. Unlike pool swimming, open water swimmers face the unpredictability of varying water conditions like waves, currents, and temperature. 

It offers a different set of challenges and rewards that make it an increasingly popular sport worldwide.

Difference Between Open Water Swimming and Pool Swimming

Open water swimming and pool swimming share many similarities in terms of the basic techniques, but the environments in which they take place create distinct differences. Below are some key contrasts between the two:

1. Weather Conditions

Open water swimmers must adapt to natural elements like wind, waves, and currents, which can impact the direction and speed of your swim. The weather can change unexpectedly, adding another layer of challenge and excitement. 

Pools, however, are unaffected by these external conditions, offering a calm and stable environment. 

2. Water Temperature 

In open water, the temperature can vary greatly depending on the season, location, and weather. Swimmers might encounter icy cold or warm water, and they must adjust accordingly. 

Pool water is typically temperature-regulated, making for a more predictable and comfortable swimming environment. 

3. Geographical Features 

Every open water location has its own geographical characteristics, such as the depth, water clarity, and natural obstacles (like rocks or marine life). These features require swimmers to stay alert and adjust their techniques. 

Pools, on the other hand, are free of such natural obstacles, allowing swimmers to focus entirely on their stroke. 

4. Finding Your Bearings

In open water, swimmers need to use a technique called "sighting" to stay on course. By lifting their head and using a high visual reference point like a buoy or a landmark, swimmers can navigate the water and maintain a straight line. 

This is crucial since there are no lane markers like in a pool. Pool swimmers can simply follow the lane lines and focus on their stroke without needing to adjust their direction. 

5. Lap Times

Open water swimming is less focused on precise lap times. The natural variations in water conditions affect your swimming speed, making it difficult to track time accurately. 

Unlike the pool, where swimmers are accustomed to hitting specific lap times, open water swimming allows for a more relaxed experience with less emphasis on performance and more on enjoyment.

Open Water Swimming Racing Techniques

Open water swimming is a completely different experience from pool swimming. There are no lane lines, no walls to push off, and the water is always changing. To race confidently and efficiently, swimmers rely on a few key techniques. Here’s a simple breakdown:

1. Stroke Technique

In open water, your freestyle stroke needs to be strong, smooth, and adaptable. Waves, currents, or other swimmers can easily throw you off rhythm, so consistency is everything.

• High elbow recovery helps keep your arms clear of choppy water.
• A slightly faster stroke rate prevents your arm from getting pushed around by waves.
• Long, efficient pulls help you maintain speed even when the water is unpredictable.
• Relaxed breathing is important—sometimes waves splash in your face, so staying calm helps you switch breathing sides when needed.

2. Sighting

Sighting is how you check where you're going because there’s no lane line to guide you.

• You lift your eyes just above the surface to spot a buoy, landmark, or group of swimmers.
• The key is to sight quickly and smoothly so you don't slow down or lose your stroke rhythm.
• Many swimmers pair: two strokes → sight → breathe, to stay on track without wasting energy.

3. Drafting

Drafting means swimming behind or next to another swimmer to reduce water resistance—just like cyclists do.

• When you swim right behind someone’s feet (but not too close!), you use less energy because the water is already moving.
• You can also draft on someone’s side, staying right by their hip.
• Drafting helps you conserve energy for later parts of the race, like the final sprint.

4. Beach Start and Exit

Many open water races start and finish on the beach, so strong transition skills matter.

• You run into the water and then begin “dolphin diving”.
• This helps you get ahead quickly while others may still be walking.
• As you approach shallow water at the finish, you stop swimming and begin to dolphin dive, then stand and run toward the finish line.
• Good timing is key.

Best Swimming Technique for Open Water Swimming

To help you out, here are the best technique for open water swimming:

1. Front Crawl

The front crawl is the most energy-efficient stroke for open water swimming (OWS), but swimmers can use whichever stroke feels most comfortable. Just remember to avoid backstroke due to navigation difficulties. 

2. High Stroke

A high stroke rate and bilateral strength (equal power in both arms and legs) help maintain a straight course. To swim straight, visualize train tracks guiding your arms and keep your head still to avoid disrupting your body alignment. 

3. Sighting

For sighting, check every third stroke to stay on course, lifting your head just enough to spot landmarks, like buoys. In calm waters, adopt a "crocodile" position with just your eyes above the water to maintain stability.

Advantages and Benefits of Open Water Swimming

Open water swimming offers a variety of physical, mental, and emotional benefits, making it an attractive activity for swimmers of all levels. Here are some key advantages:

A. Feeling of Freedom 

Open water swimming provides a unique sense of freedom as swimmers experience the vastness of natural environments, without the confines of pool walls. 

The open space and limitless horizon create a liberating sensation, enhancing the swimming experience. 

B. Mental Health Benefits 

Swimming in open water has been shown to boost mental health by reducing stress. The connection to nature and the rhythm of swimming helps release endorphins, which can elevate mood and provide a calming effect. It also leaves swimmers feeling energized and rejuvenated. 

C. Stress Relief 

The natural environment of open water swimming is a powerful stress reliever. Being surrounded by water and nature helps to clear the mind, reduce anxiety, and provide an overall sense of tranquility, contributing to improved mental well-being. 

D. Travel and Discovery 

Open water swimming offers the opportunity to explore stunning natural landscapes from a unique perspective. Swimmers can discover new places, such as coastal areas or remote lakes, while enjoying the beauty of nature. 

Travel companies are increasingly offering open water swimming tours, like in Croatia, allowing swimmers to experience countries in a whole new way.

Kit You Need for Open Water Swimming

For open water swimming, there are several items you might need, such as:

• Tow Float: Provides a resting option if you get tired.
• Wetsuit: Offers thermal protection, buoyancy, and swimming efficiency.
• Neoprene Accessories (for colder waters)
• Caps
• Gloves and Socks
• Goggles
• Bright Swimming Cap
• Ear Plugs: Protects against ear infections, especially in colder waters.

Ready to Dive Into Adventure?

Open water swimming is a fantastic way to connect with nature, improve fitness, and build mental resilience. With the right preparation, open water swimming can become a deeply rewarding activity that challenges and invigorates you in ways pool swimming cannot. 

Ready to take your swimming skills to the next level? At the best Sports & Performing Arts Academy, we prioritize water safety while providing expert guidance to help you excel in swimming competitions like RockOlympics. 

Whether you're just starting or aiming to compete, our swimming program offers a supportive and fun environment where you can improve your technique, build confidence, and stay safe in the water. 

Plus, you can experience all the benefits firsthand with a free trial of our Swimming Program. Join us today and discover the joy of swimming with the best in the field!

FAQ

How difficult is open water swimming? 

Open water swimming can be challenging due to varying conditions like waves, currents, and water temperature, but with practice, it becomes more manageable. 

What is the difference between open water and pool swimming? 

Open water swimming involves natural elements like weather and currents, while pool swimming is in a controlled, stable environment with lane markers for guidance.