Transitioning from pool swimming to open water isn’t just about adapting to your surroundings. Sure, things like sighting or drafting come into play, but the water itself behaves differently. So, too, should your technique. To stay efficient and maintain your pace, here are five key adjustments you’ll need to make in open water swimming. So what are the differences between pool and open water technique?
1. Length and Timing of Arm Extension
In the pool, long, smooth strokes with deliberate extension help swimmers maximise glide. However, in open water, especially when conditions are rough, holding that longer extension can slow you down. Instead, shorten the length of your stroke and focus on a quicker arm turnover. This helps you:
- Maintain pressure on the water
- Improve your catch
- Navigate choppier conditions
Shorter extensions also reduce the need for a heavy kick, saving valuable energy.
2. Amount of Kick
In open water, particularly when wearing a wetsuit, your kick doesn’t play as big of a role as it does in the pool. A wetsuit provides buoyancy, so there’s less need to kick hard to keep your legs afloat. Plus, in rough water, using a strong kick will drain your energy quickly.
A lighter, more energy-efficient kick allows you to:
- Preserve stamina for longer swims
- Focus on overall efficiency rather than power
3. Arm Recovery Height
In a calm pool, your arms can glide just above the surface. But in open water, that low recovery stroke will often get interrupted by waves or choppy conditions. To counter this, you’ll need to:
- Raise your arm higher during the recovery phase
- Slice through the water cleanly
- Maintain stroke rhythm, even in rough conditions
It might feel different at first, but this adjustment is key for keeping your swim smooth.
4. Breathing Direction
Wind, waves, and other swimmers can complicate breathing in open water.
At the recent World Triathlon Finals in Torremolinos, a big example of this was how far off course Cassandre Beaugrand went on the swim. She was breathing away from everyone else and the conditions were poor for sighting.
It’s important to adapt, for example:
- If the wind is coming from your right, try breathing to your left to avoid inhaling water.
- When swimming near others, breathe on the opposite side to avoid splashes and maintain a clear air supply.
5. Speed of Arm Cycles
Finally, you’ll need to speed up your arm cycles in open water. A quicker stroke rate helps you:
- Stay ahead of the chop
- Maintain forward momentum
- Efficiently pull through the water
In open water, where glide is less reliable, keeping up the tempo is essential to push through challenging conditions like waves or currents.
By adjusting your swimming technique in these five areas, you’ll maintain efficiency and speed in open water. It may feel a bit chaotic compared to the pool, but once you master these changes, you’ll stay in control and swim at your best whatever the conditions.
