Dive in Without Drowning: 5 must know tips for first time triathlon swimmers.

Training

The open water swim is often the part most first-timers fear—and the one they neglect to train for properly. But trust me, you don’t have to be an ex-Olympian or a freshwater merman to handle it. You just need smart preparation and a few hard-won tips from someone who’s coached hundreds of first-time triathletes through their maiden splash.

Need more help? Follow @myswimco on Instagram for tips, drills, and behind-the-scenes chaos. Or get in touch directly—we’ll get you across the finish line in one piece (and maybe even smiling).

1. Train Beyond the Pool

Practice sighting: Every 6–10 strokes, lift your head briefly to spot a fixed object on the course—buoy, tree, unicorn, whatever.
Train with others: Get in the water with friends or your local tri club to simulate the crowded race environment.
Create chaos in the pool: Strip out lane ropes, swim in a pack, and practise drafting or overtaking.

2. Get the Right Kit—And Use It Properly

Wetsuit: Get a triathlon-specific wetsuit that fits snugly and floats well.
Goggles: Bring tinted and clear pairs, tested beforehand to prevent leaks or fogging.
Swim cap: Wear a bright one for visibility and warmth.
Body glide: Apply around neck, armpits, and knees to avoid wetsuit chafing.

3. Learn to Breathe Like a Chill Sea Otter

Bilateral breathing: Breathe on both sides to stay balanced and adaptable.
Slow your exhale: Avoid holding your breath underwater—exhale continuously.
Stay relaxed: Slow down and sight more if panic creeps in.

4. Get Comfortable in Open Water—Early

Temperature acclimation: Train in cold water gradually to avoid shock.
Practice entries and exits: Get used to running in, diving through waves, and climbing out.
Floating and recovery: Practice back floating or treading water mid-swim for confidence.

5. Race-Day Strategy is Everything

Position yourself wisely: Start wide or at the back if you're nervous.
Pace yourself: Don’t burn out early—stick to your rhythm.
Know the course: Familiarity with the buoy layout builds confidence.

Conclusion: It’s Just Swimming—With a Bit More Drama

Your first open water triathlon swim doesn’t have to be terrifying. With the right training, gear, and mindset, you’ll be prepared for whatever race day throws at you (waves, elbows, goose attacks—kidding… mostly). Remember: your goal isn’t to beat everyone. It’s to stay calm, swim smart, and emerge from the water proud and ready to ride.

Need more help with training, wetsuit fitting, or panic-free swim confidence? We’ve got your back. DM us on Instagram @myswimco, or reach out to book a session. Let's get you race-ready, one splash at a time.

About The Author

Olly Tennant

Previous international British open water athlete. Fully ASA-qualified open water coach and instructor Fully ASA-qualified swimming Coach and adult teacher Former Swim Wales performance coach Former head of development in Swansea Aquatics - performance club Helped over 1500 people reach their swimming target/reach their goals/taught to swim efficiently

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