If you live in the UK and your first triathlon is in April or May, you face a familiar problem. The lakes are still cold, organised open water sessions have not started yet, and most of your swim training is happening in a pool.

For many triathletes this creates anxiety about the first race of the season. Pool swimming feels controlled and predictable, while open water can feel chaotic. There are swimmers around you, visibility is limited and you have to navigate rather than simply follow a black line.

The good news is that you can prepare for many of those challenges without ever leaving the pool. With a little thought, your normal swim sessions can include skills that make a big difference when race day arrives.

Recently Beth and I were discussing this with swim coach Josh, and the conversation turned to how triathletes can build open water skills into regular pool training. The aim is not to replicate open water perfectly, which is impossible indoors, but to practise the key elements that often cause stress for athletes.

Check out our podcast:

Pool fitness alone is not enough

Many triathletes assume that if they swim regularly in the pool they will automatically cope with the open water swim in a race. Unfortunately that is not always the case.

The pool provides a calm and predictable environment. You push off the wall every 25 metres, the water is clear, and you always know where you are going. Open water swimming removes most of those comforts.

The start of a race can feel crowded and chaotic. Other swimmers may bump into you, your goggles might get dislodged, and it is easy to lose your sense of direction. Athletes who handle this well are not always the fastest swimmers. They are usually the ones who remain calm and adapt quickly to the environment.

That confidence can be trained.

Practising sighting in the pool

One of the biggest differences between pool swimming and open water swimming is navigation. In the pool you simply follow the line on the bottom. In open water you must regularly lift your eyes forward to check that you are still swimming towards the next buoy.

This skill is called sighting and it is surprisingly easy to practise during a normal swim session. Every few lengths, lift your eyes slightly forward during the stroke as if you are looking for a buoy ahead of you. Then return immediately to your normal breathing rhythm.

The movement should be subtle. If you lift your head too high your hips will drop and you will lose momentum. Practising this in the pool allows you to refine the technique so that when you are in open water it feels natural rather than disruptive.

Learning to breathe to both sides

Most swimmers have a preferred breathing side. In the calm environment of a pool that is rarely a problem. In open water it can become more challenging.

Wind, waves, sunlight and other swimmers can make one side uncomfortable. If you only ever breathe to one side you may find yourself struggling to settle into a rhythm.

Learning to breathe comfortably to both sides gives you more options. It does not mean you must always use bilateral breathing during a race, but spending time practising it in training builds versatility and control.

A simple approach is to include bilateral breathing during warm up sets or easier aerobic swims. Over time it becomes another tool you can rely on when conditions change.

Increasing your stroke rate

Another difference between pool and open water swimming is stroke cadence. In open water the conditions are rarely perfectly calm, and a slightly higher stroke rate often helps maintain rhythm when there is chop or when swimmers are close together.

You can practise this during short sections of a pool session. Focus on turning the arms over a little faster while maintaining good body position and relaxed breathing.

These small variations in stroke rate help you become more adaptable. When you eventually swim in open water you will be more comfortable adjusting your rhythm to suit the conditions.

Swimming close to others

Most triathletes spend the winter swimming neatly up and down a lane with plenty of space. Race day is very different.

The start of an open water swim can often involve lots of athletes entering the water at the same time. Learning to remain calm when swimmers are nearby is an important skill.

You can practise elements of this in the pool with training partners. Start a set together, swim side by side for short sections, or practise drafting behind someone’s feet. The goal is not to create chaos in the lane but to become comfortable sharing space.

Confidence comes from preparation

The first open water swim of the season can feel intimidating, particularly if you have not yet been able to practise in a lake or the sea. However, confidence rarely comes from hope alone. It comes from preparation.

By spending a few minutes in each pool session working on sighting, breathing control, stroke rate and swimming close to others, you can build many of the skills that matter most.

When you finally step onto the start line of your first race, you may not have swum in open water for months. But you will still feel calmer, more capable and far better prepared than many of the athletes around you.

If you want help applying these principles to your own training, check out the SWAT Inner Circle.
Structured training plans, strength programmes and monthly coaching support to help you stay durable and Battle Ready.

Thanks for being part of the tribe — I’m here to help you stay Battle Ready! Simon