How To Get Ready For Your First Open Water Swim
So, you've signed up for your first open water swim—congrats! Whether it's a lake, ocean, or river swim, preparing for your first race outside the pool is a big (and exciting) step. Unlike the clean, calm confines of a lap lane, open water adds unpredictable elements like waves, currents, sighting, and swimming without walls. But don’t worry—with the right plan, you’ll feel confident and ready to take the plunge.
Ideally, you should start preparing at least 6 to 8 weeks out from race day. This gives you enough time to build endurance, sharpen technique, and get comfortable with the unique aspects of open water swimming. If you're already swimming 2–3 times a week, you're off to a solid start. You’ll just need to tweak your workouts to include longer sets, sighting practice, and eventually some open water sessions.
A good weekly mix includes 2 to 3 pool workouts and 1 open water swim once you're within about 4 weeks of the event. Pool workouts are great for structured intervals, pacing, and technique drills. Use them to practice sighting (look forward every 6–8 strokes), breathing on both sides (bilateral breathing), and swimming longer sets without stopping. When you get into open water, focus on navigating, swimming straight, and building confidence in variable conditions.
Your open water swims don’t need to be epic distances. Even 20 to 30 minutes in a safe, lifeguarded area can help you get used to the feel of the wetsuit (if required), cold water, and sighting landmarks instead of lane lines. Start with short out-and-backs along the shore, then increase your time and distance gradually. Always swim with a buddy or in a supervised group for safety.
As race day approaches, use your final weeks to simulate the event as much as possible: swim in the same type of water, wear your race gear, and practice race-day nutrition if it's a longer distance. With a smart combo of pool consistency and open water exposure, you’ll be well-prepared to crush your first swim and maybe even catch the bug for more. Just remember—relax, sight often, and enjoy the adventure beyond the lane lines!