Open Water Swimming: Overcoming Anxiety and Improving Speed

25 October 2025

Let’s be real for a second—open water swimming can feel absolutely terrifying. You’re out there in a massive lake or the vast ocean, no black line under you, no walls to hang on, and sometimes you can’t even see your own hand in the murky water. It's like swimming through a pot of moving tea. So yeah, if you’ve ever panicked or hesitated before diving into open water, you’re not alone.

But here’s the good news: that fear? It's manageable. And even better, it’s something you can channel into fuel for faster swims and stronger performances. Whether you're gearing up for a triathlon, your first open water race, or you’re just trying to level up your weekend swims, let’s talk about how to crush that anxiety and boost your speed while you're at it.

Why Is Open Water So Intimidating?

First, let’s break down why this type of swimming messes with our heads.

- No lane lines: There’s nothing to guide you.
- No visibility: Sometimes, you can't even see a few inches in front of your face.
- Temperature changes: Lakes and oceans aren’t always that comfortable, and cold water can be shocking.
- Crowds: Racing with others? It's a full-contact sport out there sometimes.
- Marine life: Yep, even if it’s just weeds brushing your foot, your brain goes straight to “monster from the deep.”

These challenges are real. But guess what? They’re all beatable.

Step 1: Tame the Mind First – Conquering Open Water Anxiety

The mental game is more than half the battle in open water swimming. Anxiety tightens your chest, shortens your breath, and makes your muscles feel like lead. If that sounds familiar, these strategies were made for you.

Practice the Panic

Weird advice, right? But stay with me. The first step to managing panic is to simulate it—safely.

- Swim in a lake with a buddy and intentionally tread water while you catch your breath.
- Practice sighting while you're swimming so you're not disoriented.
- Do a few short open water swims where you start fast to raise your heart rate just like in a real race. Then focus on calming it down mid-swim.

Want to feel more in control? Embrace the chaos in a controlled way.

Control Your Breathing

When panic hits, your breathing goes out the window. That’s why you’ve got to train your breath like a boxer trains their jab.

- Do breath control drills in the pool: breathing every 5, 7, or even 9 strokes.
- Practice meditative breathing before and after swims to center yourself.
- In open water, focus on long, controlled exhales—it triggers your parasympathetic nervous system (a fancy way of saying it chills you out).

Visualize Victory

Before you ever step foot into the water, close your eyes and picture a successful swim. Visualize smooth strokes, controlled breathing, and powerful finishes. This simple mental exercise can rewire your panic response and help you feel more prepared on race day.

Step 2: Get Comfortable in the Environment

Still uncomfortable in open water? It might be because you haven’t spent enough time there. Simple as that.

Acclimation Is Key

Spend time in different environments:

- Cold water? Gradually increase your exposure over time.
- Murky water? Get in it regularly until it's no big deal.
- Choppy water? Swim when it’s windy or slightly rough to train your responsiveness.

The more conditions you experience, the less likely you are to be thrown off when race day rolls around. Think of it like leveling up in a video game—you unlock a new “calm under pressure” skill each time you face a challenge.

Swim with a Group

Swimming alone can increase anxiety. Find a local triathlon club, open water swim group, or even just a buddy who enjoys breakfast swims. There’s comfort in numbers, and you’ll learn from others' techniques and pacing styles. You’ll also feel way safer knowing someone’s got your back if you need help.

Step 3: Speed Up—Building Efficiency and Power

Alright, so you've got your anxiety under control (or at least managed), now let’s talk about speed. Because swimming faster in open water isn’t just about raw power—it’s about smart swimming.

Nail Your Technique

Bad form in the pool gets punished in the open water. You waste more energy, get off-course faster, and fatigue sets in quicker.

- High elbow catch: This makes your pull more effective.
- Strong core rotation: The power should come from your torso, not just your arms.
- Breathing rhythm: Practicing bilateral breathing can help even out your stroke and keep you from swimming crooked.

If your technique’s solid in the pool, don’t assume it’s translating to open water. Film yourself or work with a coach to be sure.

Sighting: The Game-Changer

This is where races are won or lost. Poor sighting equals zigzag swimming. That’s extra distance and wasted time.

- Practice lifting your head briefly during a breath to catch a glimpse of a target.
- Use landmarks instead of buoys when possible—they’re bigger and easier to track.
- Incorporate sighting into your swim drills so it becomes second nature.

Think of sighting like checking your GPS on a road trip: do it too often and it’s inefficient, not enough and you get lost.

Draft Like a Cyclist

Did you know you can draft just like in cycling? Swimming right behind or beside someone can save you up to 25% of your energy.

- Position yourself close—like within a foot of their feet.
- Stay in their “wake” to minimize resistance.
- Practice drafting in group swims so you’re not timid come race day.

This is one of the smartest ways to swim faster without increasing effort.

Step 4: Condition Like a Pro

Open water isn’t just about endurance—it’s about functional, race-ready fitness.

Mix Up Your Training

- Do pool intervals to build speed and anaerobic capacity.
- Swim long, steady efforts in open water to build durability.
- Train in your wetsuit if you’ll be racing in one (it changes your buoyancy and stroke).

Add Strength Training

You don’t need to be a bodybuilder, but some time in the gym goes a long way.

- Focus on lat, back, and core strength—these power your pull.
- Include mobility work to reduce injury risk and improve stroke mechanics.
- Dryland exercises like band pulls, push-ups, and planks are gold for swimmers.

Step 5: Dial in Race Day Strategy

No matter how fit or fast you are, a bad race day plan can wreck it all. Here’s how to swim smart when it counts.

Start Smart

- Don’t go all-out in the first 200 meters unless you’ve trained for that.
- Position yourself in the pack depending on your comfort—outside if you want space, middle if you want to draft.

Navigate Like a Pro

- Sight every 6–10 strokes (adjust as needed based on current and visibility).
- Don’t blindly follow the swimmer in front of you—they might be off course.

Finish Strong

- When you’re about 100 meters from the finish, start picking it up.
- Picture yourself reeling in the finish line like a fisherman pulling in a big one.

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Final Tips to Overcome Open Water Challenges

Let’s wrap it up with some quick-fire tips that can make or break your swim:

- Wetsuit tip: Practice taking it off quickly—you’ll thank yourself later.
- Anti-fog goggles: Treat your goggles before racing or swim blind.
- Nutrition matters: Fuel up properly especially for long races.
- Practice transitions: Especially if you’re doing a triathlon.
- Be adaptable: Weather, water temps, and conditions change—go with the flow (literally and figuratively).

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Conclusion: You’ve Got This

Open water swimming doesn’t have to be scary. With the right mindset, smart training, and a dash of bravery, you can turn those nerves into horsepower. Every stroke you take out there toughens you up, strengthens your technique, and dials in your focus.

So the next time you feel that anxiety creeping in, remember: you’ve prepped for this. You've practiced the panic, trained in tough conditions, and sharpened your skills. Anxiety may ride shotgun, but it doesn’t get to drive.

Just keep swimming—and swim smart.