The Swim - Pool to Open Water

Building Confidence for Race Day

We get it, and understand that for many triathletes, the swim can be the most daunting part of the race. Open water, crowds, and cold temperatures can quickly knock your confidence - especially if you're new to the sport. But with the right preparation and support, every athlete can approach race day feeling strong, calm, and in control.

Dig Me Beach, before the swim start at Kailua - Kona, Hawaii, USA

Confidence starts with consistency. Regular coached sessions in the pool help lay the technical foundations while building aerobic fitness. One-to-one lessons focus on stroke efficiency, breathing control, and energy conservation - all of which are crucial when transitioning to open water.

To bridge the gap between pool and race, replicate open water scenarios in training. Practise sighting every few strokes to maintain direction, swim close to others to get comfortable with physical contact, and include sets without pushing off the wall to mimic non-stop swimming.

Once you're ready, introduce open water sessions in a safe, structured environment. Whether in a lake or at the coast, the goal is to familiarise yourself with the elements—temperature, visibility, and navigation—while staying composed. Early sessions may involve swimming along the shoreline, gradually increasing your distance and comfort level.

Swim exit at Mooloolaba Triathlon, Australia.

For both juniors and adults, open water confidence isn’t about being the fastest swimmer. It’s about being prepared. Knowing how to manage conditions, stay calm under pressure, and execute a plan that suits your ability can make all the difference.

Coach’s Tip: Don’t rush the process. Focus on swimming straight, maintaining a steady rhythm, and keeping your breathing relaxed. Accuracy and calmness will carry you further than speed alone.