Avoid open water swimming panic with these expert strategies — triathletes

Swimming in a pool is one thing. Swimming in a large body of water – with strong currents, limited visibility, and dozens of other athletes around you – is another thing entirely.

And while just thinking about Swimming in open water It can trigger a fight-or-flight response in some, it’s part of the sport of triathlon – and there it is We are Ways to overcome those fears. We tapped renowned marathon swimmer and Olympic coach Paul Asmuth for tips on achieving what he calls “open water safety mastery,” also known as having the plan and tools to connect with the water instead of fearing it.

So, whether you’re training for your first triathlon or simply want to feel more comfortable off the beach, here’s Asmuth’s best tip for staying cool from start to finish.

1. Make visibility part of your safety plan

One of Asmuth’s simplest recommendations? wear a Swimming buoy In both training and racing.

“I just heard about Open water racing “In Hong Kong there are thousands of swimmers, and everyone had to use one. I hope more and more people will start using them,” he says.

Brightly colored inflatable buoys trail behind swimmers, making them easy for boaters, paddleboarders and other swimmers to spot. While Asmuth doesn’t consider it a life-saving tool in emergency situations, he does think it’s among the easiest to make. Swimming in open water Safer and provides more peace of mind.

“I use a buoy so my wife can always keep an eye on me and see where I am when I’m training,” Asmuth says. “If there is a situation where I have a problem, anyone can easily find me.”

2. Start small and stay where you feel safe

According to Asmuth, one of the biggest misconceptions about open water swimming is that you need to train in a large (or deep) body of water to prepare for a race in the same environment. In reality, trust comes from familiarity, and that can start in a more shallow space.

Asmuth encourages swimmers to create a short, repeatable course in water shallow enough to stop if you need a break. As part of Wild swimming stayAsmuth is headlining this month and again in November at The Cove on Eleuthera, an island off the Bahamas. Participants, regardless of their experience level, will start in a shallow cove to help them orient.

“Find a nice, shallow place to start, so you can relax in it,” he says. “The water doesn’t have to be deep, and it doesn’t have to be a long distance. Even when I was training for marathon swimming, I trained in the Russian River near my home in California on a course that was only 200 meters long. I just go back and forth.”

He explains that this repetition builds trust. Once your mind realizes that you can always get back to shore — or stand up if you need to — the panic begins to fade, leaving more room to focus on technique, breathing, and actually enjoying the experience. (Need tips on finding a place near you to train? Visit US Masters Swimming’s Open Water Center.)

3. If you panic: Pause and reset

Even the most experienced swimmers in the world have moments when things don’t go according to plan. You might get kicked by another competitor, swallow a load of salt water, or feel spooked in the murky depths. According to Asmuth, the key to overcoming panic is knowing how to respond when it starts.

“Panic doesn’t have to end the swim,” he says. “You just need to know how to reset.”

Instead of trying to overcome anxiety, he advises swimmers to pause and allow themselves to settle before continuing. This often means rolling onto your back instead tread water vertically, which can quickly drain energy and make a stressful moment seem more intense.

“I like to swim on my back, and I do some backstrokes to relax and breathe,” he says. “I don’t think it’s a good idea to sit upright because it takes a lot of energy. If the water is choppy, you might swallow a bunch of water.”

And remember: If something goes wrong or you feel uncomfortable during the race, the support kayaks and paddleboards are there for a reason. Asmuth highly recommends heading to one of these places when you’re stuck so you can reorient yourself.

“I’ve been swimming for years, and I still use a kayak. I recently ran a race where I got kicked in the face,” he says. “So I had to stop for a minute to make sure I wasn’t cut or bleeding. I adjusted my position Protective glasses And then I was able to head on my way.

Finally, Asmuth says one of the best ways to calm your nerves is to remember that you’re not the only one dealing with the unexpected.

“No matter what happens in the race — whether it’s hot, cold or there are jellyfish — it’s the same for everyone,” he says. “You can’t control circumstances. You can only control your response to them. And that’s what Confidence in open water It’s really about.”