Safety Tips for Open Water Swimming

Swimming in open water as part of a triathlon can be exhilarating, but it also presents unique challenges compared to swimming in a pool. Understanding sea safety and preparing adequately can make a significant difference to both your performance and your safety. Here are some essential tips and guidance to ensure a safe and successful open-water swim.

Before the Swim: Preparation is Key

1. Know the Course:

   • Familiarize yourself with the swim route, including entry and exit points.

   • Understand the local water conditions, such as currents, tides, and potential hazards like rocks or marine life. This will be included in your race pack and information will be provided on race day on a board in transition.

2. Check the Weather and Water Conditions:

   • Monitor the forecast for wind, waves, and storms. We will advise of any notable weather issues pre-race.

   • If conditions seem unsafe, follow our advice - we may revert to run-bike-run Duathlon.

3. Train in Open Water:

   • Practice swimming in the sea to acclimate to waves, currents, and saltwater.

   • Build endurance and confidence in various conditions.

   • Consider swimming with a tow-float in training, particularly if solo swimming, to provide visibility to others and to offer some form of buoyancy if required.

4. Gear Up Properly:

   • Wear a well-fitted wetsuit for buoyancy and thermal protection.

   • Use anti-chafe cream around your neck and shoulders.

   • Consider tinted goggles for sunny conditions or clear lenses for low light.

5. Practice Sighting:

   • Learn to lift your head periodically to sight buoys, and the big lighthouse and stay on course.

6. Warm Up:

   • Before entering the water, do dynamic stretches and light cardio to get your blood flowing.

   • Acclimate to the water temperature by splashing your face and neck.

During the Swim: Staying Safe

1. Start Smart:

   • Position yourself according to your comfort level—at the front for a fast start or to the side for a less crowded space.

   • Avoid the middle of the pack if you’re nervous about physical contact.

2. Maintain a Steady Rhythm:

   • Focus on smooth, efficient strokes and controlled breathing.

3. Stay Aware:

   • Keep an eye on buoys and other swimmers.

   • Watch for sudden changes in water conditions.

What to Do in Case of Distress

1. Manage Panic:

   • If you feel overwhelmed, switch to breaststroke to regain composure.

   • Focus on deep, steady breaths to calm your heart rate.

   • If you need to, stop swimming, float on your back, and focus on slowing your breathing.

2. Cramps:

   • Roll onto your back and float.

   • Massage the cramping muscle and stretch it gently.

3. Fatigue:

   • Switch to a slower stroke, like breaststroke.

   • Focus on staying buoyant and breathing steadily.

4. Disorientation:

   • Stop, tread water, and locate the nearest buoy or safety kayak.

5. Signal for Help:

   • If you experience distress, raise your hand and wave to signal safety personnel.

   • Float on your back to conserve energy while waiting for assistance.

After the Swim

1. Exit Carefully:

   • Be mindful of waves and slippery surfaces when exiting the water.

   • You will be running up a slope shortly after exiting the water, be careful not to slip.

2. Seek Medical Attention if Needed:

   • Report any injuries or unusual symptoms to medical personnel in transition.

3. Rehydrate and Recover:

   • Drink water and replenish electrolytes.

   • Spend some time in transition recovering and maybe even stretch to prevent muscle stiffness.

Final Thoughts

Open water swimming in a triathlon can be a rewarding experience when approached with preparation and respect for the sea. Prioritize safety, listen to your body, and don't hesitate to seek help if needed. With the right mindset and training, you'll navigate the swim confidently and set yourself up for a successful triathlon.