Let’s face it, open water swimming can be scary. Whether you’re training for your first triathlon, getting back in shape, or just curious about ditching the pool walls, swimming in lakes, oceans, or rivers introduces a whole new set of challenges. No black line. No walls. No lifeguard every few feet. Just you and the water.
But here’s the truth: you can learn to swim in open water safely even if you’re scared. And once you do, you unlock a whole new level of freedom, fitness, and confidence.
Start Where You Are, In the Pool
Before jumping into nature’s pool, you’ve got to build a strong base in the one with lane lines. If you’re not yet comfortable swimming at least 400 meters without stopping, keep training in the pool. Master the fundamentals: breathing, floating, pacing, and sighting. In the MySwimPro app, we’ve designed Open Water Training Plans to help swimmers of all levels improve endurance, stroke technique, and confidence.
Open water is not just about fitness. It’s about mindset. And that mindset starts with repetition and trust, in your body and your training.
Find Calm Water and Swim with a Buddy
Your first open water swim doesn’t have to be in the ocean during high tide. Choose a calm lake or protected cove. Look for spots where you can gradually enter, stand up if needed, and see clear exit points. And please, don’t go alone. Swim with a buddy, a coach, or a local group. It’s safer and a lot more fun.
Check the weather, know the water temperature, and avoid areas with strong currents or boat traffic. Remember, part of learning how to swim in open water safely is knowing when not to swim.
Gear That Builds Confidence
You don’t need fancy equipment to swim well, but the right gear can make a huge difference especially if you’re nervous. Wear a brightly colored swim cap to help others spot you. Choose goggles with UV protection to reduce glare. If it’s cold or you’re looking for extra buoyancy, a wetsuit is your best friend. And for added peace of mind, bring a swim buoy. It helps you stay visible, and you can grab onto it if you need to rest.
If you’re using an Apple Watch or Garmin, sync it with the MySwimPro app to track your swim, monitor pacing, and keep yourself accountable even outside the pool.
Learn to Sight and Stay Oriented
One of the biggest adjustments for beginner open water swimmers is sighting. In the pool, you have a black line. In the lake? Not so much. Sighting means lifting your eyes just above the surface mid-stroke to make sure you’re swimming in the right direction. Pick a fixed point ahead like a tree, dock, or buoy and check in with it every few strokes.
This simple skill helps you swim straight, stay calm, and conserve energy. Practice it in the pool so it becomes second nature.
Manage the Fear. It’s Normal
Feeling scared in open water is totally normal. The key is not to eliminate the fear but to manage it. Focus on your breathing. Use box breathing if you feel overwhelmed: inhale for four counts, hold for four, exhale for four, hold again. Talk to yourself the way you’d coach someone else. You’ve trained for this. You’re capable. You belong here.
If the fear kicks in, roll to your back, float, and breathe. Rest is part of the process. So is progress.
Respect the Water…And Yourself
Open water demands respect. Don’t swim in unfamiliar areas or push your limits in dangerous conditions. If the water feels off, too cold, too rough, too unclear, trust your gut. The best swimmers know when to swim hard and when to call it a day.
After your swim, take a moment to reflect. Log your distance, pace, and how you felt in the MySwimPro app. That’s how progress is made; by stacking one positive experience after another.
Final Thoughts
Open water isn’t just a new environment. It’s a new experience physically, mentally, and emotionally. And while fear may be your first reaction, confidence can be your outcome. Every stroke you take beyond the walls is a statement: that you’re growing, that you’re capable, and that you’re not letting fear win.
So if you’re asking how to swim in open water safely, start with this: one swim, one breath, one moment at a time.
Swimming isn’t just something you do. It’s who you become.
