How to Overcome the Fear of the Open Water in Triathlon

30 November 2025

Let’s face it—open water swimming in triathlons can be downright terrifying. It’s not just you, and nope, you’re not weak or weird for freaking out about it. That vast, endless water? Yeah, it can mess with your head. Whether it’s the lack of visibility, the crowd of flailing arms, or the mysterious creatures lurking below (don’t worry, no sharks in your local lake), almost every triathlete has had an internal meltdown about it at some point.

But guess what? You can get over it. Seriously. And I’m not talking about doing some boring “just breathe” routine and hoping your fear magically disappears. We’re ripping off the mental Band-Aid, diving deep (pun definitely intended), and giving that fear the boot—with confidence, style, and maybe a little sass.

Let’s jump in, shall we?

Why Is Open Water So Freaky Anyway?

If you've ever felt your heart rate spike while standing at the edge of a lake before a race, you’re not alone. Let’s talk about why the open water feels like your own personal horror movie.

No Black Line, No Comfort

In the pool, you've got that trusty black line guiding you like a swim GPS. Out in the wild? Nada. It's just water in every direction. It’s like driving with no road signs.

Murky Waters and the Unknown

Can’t see your hand in front of your face? Welcome to open water swimming. That cloudy abyss below plays mind games. Was that just a piece of seaweed or Poseidon rising from the deep?

The Washing Machine Effect

Now add in hundreds of other nervous swimmers thrashing around you. Arms flying, legs kicking—it’s like being in a human blender. Not exactly spa day vibes.

The Pressure of Racing

Let’s not forget, it’s RACE day. Adrenaline’s pumping, your breath is short, and your brain is screaming, “WHAT ARE WE EVEN DOING OUT HERE?!”

So yeah, it’s a lot. But here’s the thing: those fears? They're normal. And more importantly—they’re beatable.

Step 1: Start in the Pool, But Train for the Wild

Before you can dominate in open water, you’ve gotta be comfy in your own swim stroke. Your local pool is your trusty training grounds. But don’t let it lull you into a false sense of security.

Practice Sighting

In open water, you gotta look ahead or you'll end up swimming to another zip code. Train in the pool by lifting your head every few strokes and spotting something at the end of the lane. Bonus? It also helps strengthen that neck!

Do Mock Mass Starts with Friends

Grab your training buddies (or even just one overly splashy pal) and simulate those chaotic race starts. Trust me, it's better to get elbowed by your friend now than during the real thing.

Swim With Your Wetsuit On

That wetsuit you plan to wear on race day? It feels different. It adds buoyancy (yay!) but also tightens your chest (umm… panic?). Practice in it so it becomes your second skin, not a suffocating rubber prison.

Step 2: Face the Water—Gradually

Fear feeds off avoidance. So let’s cut off its power source, shall we?

Ease Into It

Start by just standing in the open water. Take a deep breath. Literally just float. The more you expose yourself to the environment calmly, the less intimidating it becomes. It’s about baby steps, not cannonballs.

Practice in Calm Conditions

Pick a sunny, calm day with warm water and no wind for your first open water session. Leave the whitecaps and howling wind for later. You don’t start climbing by scaling Everest.

Stay Close to Shore

No need to swim miles out. Start by swimming parallel to the shoreline. You’ll feel safer knowing solid ground is nearby.

Step 3: Tame the Panic Monster

That moment when your heart starts racing and your brain screams “GET OUT”? Yeah, that’s your panic response. Time to train your brain just as much as your muscles.

Control Your Breathing

When you first get in the water, don’t immediately start swimming like your medals depend on it. Float. Breathe. Let your body adjust to the temperature and your heart rate settle.

Use this simple trick: Take slow, deep breaths in through your nose and out through your mouth. Doing this signals to your body that everything’s okay.

Break The Swim Into Chunks

Instead of staring across a vast lake and thinking, “I need to swim THAT FAR?!”—focus on getting to the next buoy. Then the next one. Then the next. Psychological milestone wins for the win!

Use Self-Talk Like a Boss

Your brain's gonna want to panic. Talk back. Use mantras like:
- “I’m strong, I got this.”
- “Control the breath, control the swim.”
- “One stroke at a time.”

Cheesy? Maybe. Effective? Heck yes.

Step 4: Gear Up Like a Pro

Confidence comes from readiness—and having the right tools helps. So don’t skimp.

Choose the Right Wetsuit

It should fit like a glove—snug but not suffocating. Too loose? You’ll be dragging water. Too tight? Welcome to the panic room. Be Goldilocks. Find the perfect fit.

Swim Goggles That Actually Work

Foggy goggles = blind panic. Get a pair that fits your face, seals well, and has anti-fog treatment. Mirrored or tinted lenses help if you're swimming into the sun.

Bright Swim Cap

Not only does it help others spot you (safety first), but a bold, bright swim cap can boost your confidence. Look good, swim good, am I right?

Step 5: Practice Open Water Regularly

No, once a month in the summer doesn’t cut it. Just like anything else, consistency is key.

Make It Routine

Add open water swim sessions into your weekly schedule. The more often you expose yourself, the less your brain will flip out about it.

Train With a Group

Nothing beats the safety and motivation of a crew. They’ll push you to go farther and will be there to support you when fear starts whispering in your ear.

Simulate Race Conditions

Practice long stretches with no breaks. Do race starts, crowded swims, and swims immediately after a run or bike. The more familiar race day feels, the less fear you'll have.

Step 6: Build Mental Strength

Overcoming fear is just as much mental as it is physical. Sharpen that mindset.

Visualize Success

Before your swim, see yourself gliding confidently through the water. It sounds woo-woo, but your brain doesn’t know the difference between imagination and reality. Trick it. Train it.

Embrace Discomfort

You know what separates pros from amateurs? They lean into discomfort. Feel the anxiety, acknowledge it, and keep swimming. That’s where the real growth happens.

Celebrate Small Wins

You got in the water and didn’t run screaming? That’s a win. You swam farther this week than last? High five. Progress is progress.

Bonus Tips: Next-Level Tricks

- Cold Water? Try cold showers to acclimate. Brutal? Yes. Effective? Also yes.
- Still Nervous? Consider swimming lessons focused on open water techniques.
- Heart Rate Spikes? Practice yoga or mindfulness to help manage the panic.
- Race Day Jitters? Arrive early. Warm up. Exhale the fear. You belong there.

Final Thoughts: Own That Water

You are not afraid of the open water. You are afraid of what your mind thinks might happen. So let’s change what your mind believes.

Fear doesn’t vanish overnight, but it does shrink with every swim, every practice session, and every moment you breathe through the chaos. You’re tougher than those waves and braver than your brain gives you credit for.

You’re not just a swimmer.

You are a triathlete.

So zip that wetsuit, spit in your goggles, and show the water who’s boss.

See you at the starting line