Open Water Swimming

Overview

Swimming in open water is a completely different experience to the pool. There are no lane lines, no walls to push off, and the water is usually colder and murkier. But it's also incredibly rewarding — and once you've tried it, you may never want to go back indoors.

This 10-week plan takes a competent pool swimmer and prepares you for confident, safe open water swimming up to 1,500m. You'll mix pool and open water sessions to build skill and endurance.

Golden Rule: Never swim alone in open water. Always bring a buddy or swim at a supervised venue.

What You'll Need

• Wetsuit (3/2mm or 4/3mm) — adds buoyancy, warmth, and confidence
• Brightly coloured swim cap — makes you visible to boats and safety crews
• Open water goggles — tinted or mirrored lenses reduce glare outdoors
• Tow float — an inflatable buoy that clips to your waist for visibility (doesn't affect your swim)
• Warm clothes for after — a changing robe or large towel, hat, and warm drink
• Earplugs (optional) — helps prevent surfer's ear in cold water

Wetsuit Guide

Thickness	Water Temp	Best For
2mm shorty	20°C+	Warm summer lakes and calm seas
3/2mm full	15–20°C	Most UK open water from June to September
4/3mm full	10–15°C	Spring, autumn, and cooler venues
Swim skins	20°C+	Races where wetsuits aren't permitted

Golden Rule: Always try your wetsuit in a pool first. You need to know how it feels before race day.

The 10-Week Plan

Weeks 1–2: Pool Preparation

Build your endurance in the pool and practise the skills you'll need outdoors.

Week	Session 1 (Pool)	Session 2 (Pool)	Session 3 (Pool)
1	800m continuous front crawl. Then 4 × 50m sighting drill (head-up crawl every 6 strokes)	6 × 100m with 15s rest. Practise bilateral breathing	1,000m steady. Focus on relaxed, efficient stroke
2	4 × 200m with 20s rest. Add 3 sighting lifts per 200m	1,200m continuous at easy pace	8 × 100m, alternate: steady / sighting practice. Rest 10s

Weeks 3–4: First Open Water Sessions

Time to get outdoors. Choose a supervised open water venue for your first swims.

Week	Session 1 (Pool)	Session 2 (Open Water)	Session 3 (Pool)
3	1,000m with 4 × sighting drill sets	First open water swim. 10 min easy in wetsuit. Practise floating, treading water, and getting comfortable	6 × 150m with 15s rest. Build rhythm
4	1,200m continuous. Practise breathing to both sides	400m open water. Sight every 8–10 strokes. Stay close to shore	4 × 250m with 20s rest. Total: 1,000m

Weeks 5–7: Building Open Water Confidence

You're now splitting sessions between pool and open water. Distance grows steadily.

Week	Session 1 (Pool)	Session 2 (Open Water)	Session 3 (Open Water or Pool)
5	1,500m steady with sighting every 10 strokes	600m open water. Practise navigating around buoys	1,200m pool — 4 × 300m with 15s rest
6	6 × 200m with 15s rest. Alternate easy and moderate effort	800m open water. Practise drafting behind a buddy	800m open water. Focus on calm, rhythmic breathing
7	1,500m continuous pool swim	1,000m open water. Sight, breathe, and stay relaxed	600m open water — practise race-pace effort for the middle 400m

Weeks 8–9: Peak Distance

You're swimming real distance now. Stay consistent and trust your training.

Week	Session 1 (Pool)	Session 2 (Open Water)	Session 3 (Open Water)
8	1,500m pool with 4 × 50m sprint finish	1,200m open water. Practise your start — treading water, then swimming hard for 100m	800m open water easy, focus on enjoyment
9	1,200m pool easy recovery swim	1,500m open water — your target distance! Steady pace throughout	600m open water easy with sighting drills

Week 10: Taper and Event

Week	Session 1 (Pool)	Session 2	Session 3
10	800m easy pool swim. Stay loose	400m open water — short and sharp. Practise your start	Event Day! 1,500m open water swim. Stay calm, sight often, and enjoy every stroke

Sighting Technique

Sighting is how you navigate without lane lines. Get this right and you'll swim straighter — saving time and energy.

Step	What To Do
1. Lift	As your hand enters the water, lift your head just enough to get your eyes above the surface
2. Spot	Look for your target — a buoy, a tree on the shore, or a landmark
3. Breathe	Roll straight into a normal breathing stroke to the side
4. Correct	Adjust your direction with the next few strokes if needed

Aim to sight every 8–10 strokes in calm water, or every 4–6 strokes in choppier conditions.

Mental Preparation for Open Water

Challenge	How To Handle It
Cold water shock	Enter slowly. Splash water on your face and neck first. Control your breathing before you swim
Murky visibility	Completely normal — focus on your stroke and trust your direction
Feeling of exposure	Stay near other swimmers or the safety kayak. You're never as far from shore as it feels
Panic mid-swim	Roll onto your back, float, and breathe. There's no rush. Calm yourself before continuing
Waves or chop	Breathe away from the waves. Shorten your stroke slightly for stability

Tips for Success

• Acclimatise gradually — spend 2–3 minutes in the water before swimming hard
• Practise in your wetsuit before race day — it changes your body position and stroke
• Swim with a group — safer and more enjoyable than going solo
• Know your exit plan — always be able to see the shore or a safety point
• Warm up quickly afterwards — change into dry clothes immediately and have a hot drink ready

What's Next?

Conquered the open water? Fantastic — a whole new world has opened up. Consider:

• Go faster and further — progress to our Swim Speed and Endurance Plan
• Add some running and cycling — open water swimming is the first leg of a triathlon
• Explore new venues — most regions have open water clubs and organised swim events throughout the summer