How to get the most from an open water swim

It’s an experience that more people should have, but also one that many might find intimidating. It doesn’t have to be, and with the right tips, open water swimming can be safe, fun, and accessible.

Although I swim indoors during the cold winter months, going to a lake near my home in Colorado is a more satisfying experience. I watch the sun rise over the water as I cruise around the buoys, hear the sounds of nature and make out the mountains in the distance as I turn back to shore. The pleasure of moving through cool, fresh water is not included.

The same goes for Sarah Bowen Shea, who swims several times a week in a pond near her home in Portland, Oregon, from late April through late October. “I get so much joy out of being out in the open water,” says Shea. “The colors, the sunlight cutting through the water, turning my head and seeing wildflowers, brambles and pines—there’s nothing like it,” she says.

And there’s this: Open water swimming takes both Shea and I a little bit out of our comfort zones. There is always a bit of nervousness before starting an open water swim, but when I come out of the water I feel empowered to have completed my swim in a somewhat uncontrolled environment.

When choosing the location for your first experience, opt for calm water. A lake, slow-moving river, or pond, for example, offers an easier start than an ocean swim. And while not every community has a nearby pond, quarry, or lake suitable for open water swimming, if you do, it’s a good idea to first check for any swimming codes that may apply.

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At Boulder Reservoir in Colorado, near my home, I join a master’s swim group twice a week for “supervised” swimming. Volunteers set up a 1,000-meter course, supervise kayaks and stand-up paddleboards, and check swimmers entering and exiting for safety.

Where shea floats, it is less structured. “A friend and I just googled ‘local swimming spots’ and read people’s comments about our pond,” says Shea. “There are no lifeguards when we leave [in] early morning but it is an unspoken rule that you can swim there.”

When Shea started swimming in her pond, she stayed close to the shore and paced back and forth to feel safe. Over the years, she has gotten used to swimming around the pond counter-clockwise, which allows her to see the shore as she walks.

“It’s perfectly fine to swim in shallow water if it makes you more comfortable,” says Shea. “Learn the topography of the water you swim in so you can stay at the depth you want.”

Michael Lovato, a former swimming coach and professional triathlete in Boulder, says it’s not uncommon to have fears or concerns about open water. “It depends on how you bring it up,” he says, “so frame it as usual.”

Lovato recommends rehearsing the conditions you will encounter before heading out into open water. “Go through the ‘what ifs,'” he says. “If you can’t see why, how will you react? What if you panic out there?”

When you’re in shallow water, there’s always an opportunity to stop and get up, he points out. Deeper out, you can roll onto your back, relax, and regroup. If you’re swimming in an organized open water scenario like mine, you can also call on assistance if needed.

Mastering swimming styles other than freestyle can also be helpful, says Quinn Fitzgerald, executive director of the World Open Water Swimming Association. “If you’re out there starting to panic, it might be more relaxing for you to switch to breaststroke or backstroke,” he says. “Then you can go back to freestyle when you’re comfortable.”

Sighting is another key element of open water swimming – staying on your preferred course rather than veering off and adding meters or unwanted depth to your swim. This requires raising your head from time to time to check in and correct course if necessary.

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Depending on where you’re swimming, you might be targeting strategically placed buoys, like I do, or a landmark, like Shea does. “When you aim, keep going and breathing every other stroke to give you control and comfort,” says Lovato. “Then get into a pattern. I like ‘breathe, breathe, see’. ”

You might also want to learn to breathe bilaterally, which means turning your head left and right to catch your breath as you freestyle, Fitzgerald says. “If you’re swimming near shipping traffic, you can breathe on the side away from the resulting fumes,” he says. “Or if you swim with white caps, you can turn your head away from them. It’s a good skill to have in your toolbox.”

When it comes to gear, you need two pairs of glasses: clear for cloudy days and mirrored or tinted for sunny days. A bright swim cap is essential so you can be seen by anyone on land or in a passing watercraft, and if you want to add a colorful hip buoy to make you more comfortable, get on with it.

If you’re dedicated to the open water, you might want to invest in a triathlon wetsuit as well. “The extra buoyancy puts your body in the right position for efficient swimming and also makes sighting easier,” says Lovato. “If you’re not a fan of cold water, it also keeps you warmer.”

Before heading to a lake or pond, a few pool exercises can help you prepare.

“Swim with your eyes closed and only open them when necessary to prepare for the sighting,” says Lovato. “When you reach the walls, don’t push off and instead keep swimming without that moment of stillness to better mimic your outdoor experience.”

If you are not participating in an organized swim, it is best if you accompany a friend or family member on your open water adventures for added safety. Whether in the water with you or simply on land, that extra pair of eyes is important.

Also, don’t forget the “after” of open water swimming. If it’s early or late season and the air is cool, Shea will bring hot tea and a wool jacket and hat to throw on as soon as they come out of the water. “I’m about to take off my wet bathing suit, too,” she adds.

As summer draws to a close, I dread going back to a pool. Shea, too, is reluctant to face the late October day when her pond gets too cold for comfort. However, each of us will hold on to our memories until we can return to the open water.

“It’s a season, and maybe the fact that I know it’s going to end makes it all the sweeter,” says Shea. “It’s a magical experience for me.”