Swim Smarter, Not Harder: Techniques to Boost Efficiency in Open Water

Triathletes know that swimming in a pool and swimming in open water are two different beasts entirely. If you've ever felt like you were battling the elements more than gliding through them during the swim portion of a triathlon, you’re not alone. Open water swimming presents unique challenges: currents, waves, and, let’s not forget, other triathletes who seem to have forgotten their manners at home. But here’s the good news—you don’t need to swim harder to improve your performance; you just need to swim smarter. By focusing on technique, strategy, and mindset, you can boost your efficiency in open water and leave the struggling behind. Here’s how.

1. Master Your Breathing

Let’s start with the most fundamental aspect of swimming—breathing. It sounds simple enough, but many triathletes, especially those used to pool swimming, can lose control of their breathing when faced with the unpredictability of open water. Poor breathing leads to poor form, increased fatigue, and a serious drop in efficiency.

Bilateral Breathing

While you might have gotten by in the pool breathing to one side, open water demands flexibility. Waves, currents, or another swimmer’s splash can make breathing to just one side inefficient or even impossible. Bilateral breathing—alternating sides with every stroke—gives you the flexibility to adapt to conditions on the fly.

Not only does bilateral breathing help you avoid mouthfuls of water, but it also promotes a more balanced stroke. It prevents you from favoring one side too much, which can throw off your alignment and cause you to swim in a zigzag (which, spoiler alert, is not the fastest way to complete a triathlon swim).

• Pro Tip: Practice bilateral breathing during your pool sessions so it becomes second nature. Try breathing every third stroke to start, and gradually build up to where you can comfortably switch sides whenever you need to.

Calm Your Exhalation

Many swimmers hold their breath while their face is in the water, which leads to rushed, shallow exhalations when they turn to breathe. This is a recipe for disaster in open water, where your heart rate is already elevated. Instead, exhale continuously while your face is in the water. This relaxed, steady exhalation will reduce anxiety, help you maintain a steady rhythm, and keep you from gasping for air.

2. Streamline Your Stroke

In the pool, you’ve got clear lane lines and a quiet environment to keep you focused. Open water, on the other hand, is all about adapting to the chaos. But the principles of efficiency still apply—your stroke should be streamlined, smooth, and powerful, not thrashing about like you’re fighting a sea monster.

High Elbows and a Strong Catch

One of the most effective ways to swim smarter is to focus on your catch—the part of your stroke where your hand enters the water and grabs it to propel you forward. A strong catch sets you up for an efficient stroke. Your goal is to maximize the amount of water you pull, which means keeping a high elbow position as you begin the pull phase of your stroke.

• How to Practice: During your next swim, focus on keeping your elbows high and driving your hand straight back, not downward. Imagine you’re pulling yourself along a rope that’s just beneath the surface of the water—this mental image will help you maintain a solid pull without wasting energy pushing down.

Reduce Drag

Open water might not have the pristine conditions of a pool, but reducing drag is still essential. The more streamlined your body is, the less resistance you’ll face. Keep your body as flat and horizontal as possible—hips up, head in line with your spine.

• Pro Tip: If you feel like your legs are sinking, tighten your core muscles and press your chest slightly downward. This subtle shift can help bring your hips and legs back up to the surface without costing you extra energy.

3. Sighting: Stay on Course Without Wasting Energy

Swimming in open water isn’t as simple as following a black line at the bottom of a pool. Without proper sighting, you can easily drift off course and end up swimming extra yards (or worse, head straight for the wrong buoy). Sighting is all about finding a balance between keeping an eye on where you’re going and maintaining your stroke efficiency.

Look Up, But Keep It Quick

To sight, you’ll need to briefly lift your head out of the water to spot a landmark or buoy. But lifting your head too high or too often can disrupt your body position and increase drag, making you work harder. Instead, practice lifting just enough to get your eyes out of the water, quickly spot your target, and then return to your stroke.

• Pro Tip: Combine sighting with your breathing. As you turn your head to breathe, sneak in a quick glance ahead. This way, you’re not wasting extra strokes lifting your head and risking a loss of momentum.

Find a Rhythm for Sighting

You don’t need to sight every stroke—every 10-12 strokes should suffice unless the water conditions are particularly challenging. Developing a rhythm will allow you to stay on course without sacrificing your stroke efficiency. In practice, experiment with different sighting intervals to find what works best for you, and remember that choppy water or strong currents might require more frequent checks.

4. Drafting: Work Smarter, Not Harder

Drafting isn’t just for cyclists—swimmers can also take advantage of it to save energy in open water. By swimming in the slipstream of another swimmer, you can reduce drag and conserve energy for later in the race.

Find the Sweet Spot

The best place to draft is directly behind another swimmer, but swimming slightly off to the side of their hips also works. In this position, you’ll still benefit from the reduced water resistance, but you’ll avoid any unwanted kicks to the face.

• Pro Tip: Don’t become overly reliant on drafting. If the swimmer in front of you slows down or veers off course, you might follow them straight into a slower time or unnecessary zigzagging. Stay aware of your surroundings and be ready to break off if needed.

5. Get Comfortable With Open Water Conditions

One of the biggest challenges in open water swimming is the unpredictability. You might encounter waves, choppy water, or cold temperatures that make swimming more difficult than a pool swim. The best way to overcome these obstacles is to get as much open water practice as possible.

Train in Different Conditions

If you always train in calm, flat water, you’ll be in for a rude awakening on race day. Try to simulate race conditions as much as possible in your training. Practice swimming in choppy water, strong currents, or colder temperatures so you’re prepared for whatever Mother Nature throws at you.

Develop a Relaxed, Confident Mindset

Open water swimming can feel overwhelming at first, but developing a confident mindset will keep you calm and efficient. When you hit a patch of rough water or get caught in a group of flailing swimmers, don’t panic. Keep your breathing steady, focus on your form, and remind yourself that you've trained for this.

• Pro Tip: Visualization can help. Before race day, spend time mentally rehearsing what it will feel like to swim in the open water. Visualize yourself staying calm in choppy conditions, sighting effectively, and maintaining a steady rhythm. When race day comes, you’ll be ready to execute.

Final Thoughts: Swim Smarter, Finish Stronger

Swimming smarter, not harder, in open water is all about mastering the techniques that maximize efficiency while minimizing wasted energy. By focusing on proper breathing, a streamlined stroke, effective sighting, and smart drafting, you’ll navigate the open water with confidence and precision. The more you practice and refine these techniques, the more energy you’ll conserve for the bike and run. So, next time you’re out in the open water, remember: it’s not about how fast you can thrash around; it’s about how efficiently you can move forward. Swim smart, and you’ll glide to the finish with energy to spare!