Training Clients for Open Water Swimming
Open water swimming isn’t just pool swimming with a view. It’s a completely different beast.
The water moves. The temperature changes. There’s no black line to follow. No wall to push off every 50 meters.
Your clients who crush it in the pool might panic in open water. The ones who seem confident in chlorinated water suddenly feel lost in the ocean.
As a trainer, you need to understand these differences. And prepare your clients for the unique challenges of swimming in lakes, rivers, and oceans.
Why Open Water Is Different
No Visual References
In a pool, you follow the black line. You know exactly where you’re going. In open water, you need to sight regularly. Lift your head. Look for landmarks. Stay on course.
This breaks up your stroke rhythm. Uses different muscles. Requires mental skills most pool swimmers never develop.
Water Conditions
Waves. Currents. Chop from boats. The water is never still like a pool.
You’re constantly adjusting your stroke. Fighting to maintain direction. Dealing with water in your face and mouth.
Temperature Shock
Even in summer, open water is colder than heated pools. Cold water affects breathing. Muscle function. Mental clarity.
Your clients need to adapt gradually. Build tolerance. Learn to manage the initial shock.
Psychological Challenges
You can’t see the bottom. Fish might brush against you. Seaweed wraps around your legs.
The mental game is huge in open water. Panic kills more swimmers than physical exhaustion.
Building Pool Foundation
Before your clients hit open water, they need solid pool skills.
Endurance Base
Open water swimming requires sustained effort. No rest between laps. No pushing off walls for momentum.
Build their aerobic capacity gradually. Longer sets. Reduced rest intervals. Continuous swimming for 20 to 30 minutes minimum.
Stroke Efficiency
Inefficient technique gets magnified in open water. Every wasted movement costs energy you can’t afford to lose.
Focus on body position. Catch and pull mechanics. Breathing rhythm. Make every stroke count.
Bilateral Breathing
Pool swimmers often breathe to one side only. In open water, you need flexibility.
Waves might come from your preferred breathing side. You might need to sight on the opposite side. Practice breathing both directions comfortably.
Open Water Specific Skills
Sighting Technique
This is the skill that separates pool swimmers from open water swimmers.
Lift your head just enough to see forward. Don’t lift too high or your hips drop. Practice incorporating sighting into your stroke rhythm.
Start with every 10 strokes. Adjust based on conditions and navigation needs.
Drafting
Swimming behind or beside another swimmer can save 20% of your energy. But it requires specific positioning and technique.
Practice swimming close to others. Learn to handle contact. Understand legal drafting positions for races.
Mass Start Survival
Open water races often start with hundreds of swimmers in a small area. It’s chaos for the first few hundred meters.
Practice swimming in groups. Handle incidental contact. Stay calm when surrounded by other swimmers.
Progressive Training Plan
Phase 1: Pool Preparation (4-6 weeks)
Build endurance base. Perfect technique. Introduce sighting drills in the pool.
Use a gym personal trainer who understands swimming to complement pool work with dryland training.
Core strength. Shoulder stability. Flexibility work. These support swimming performance and injury prevention.
Phase 2: Shallow Water Introduction (2-3 weeks)
Start in waist deep water. Practice sighting. Get comfortable with no bottom visibility.
Work on treading water. Floating. Basic water safety skills.
Many clients discover they’re not as comfortable in water as they thought. Address fears early.
Phase 3: Deeper Water Adaptation (3-4 weeks)
Progress to deeper water gradually. Practice longer swims without pool walls.
Introduce wetsuit training if applicable. Wetsuits change body position and stroke mechanics significantly.
Phase 4: Open Water Skills (4-6 weeks)
Practice in actual open water conditions. Start with short distances in calm conditions.
Gradually increase distance and challenge level. Different weather conditions. Various water temperatures.
Safety Considerations
Never Train Alone
Open water swimming requires safety support. Kayaker. Boat. Experienced swimmer buddy.
As a trainer, you’re responsible for ensuring safe training conditions. Don’t compromise on safety protocols.
Know The Environment
Research swimming locations thoroughly. Currents. Hazards. Water quality. Local regulations.
Some areas require permits. Others have seasonal restrictions. Do your homework.
Emergency Procedures
Have clear emergency plans. Communication methods. Evacuation procedures.
Know signs of hypothermia. Exhaustion. Panic. Be prepared to respond quickly.
Specialized Training Considerations
Female Swimmers
Women often have different concerns about open water swimming. Safety. Body image in wetsuits. Changing facilities.
A female personal trainer might better understand and address these concerns.
Adaptive Swimming
Swimmers with disabilities face unique challenges in open water. An NDIS personal trainer can help adapt techniques and safety procedures.
Online Coaching
Online personal training can supplement open water preparation. Video analysis. Training plan adjustments. Mental preparation techniques.
Location Specific Training
Melbourne Options
Training clients in Melbourne offers great open water opportunities.
St Kilda beach provides accessible bay swimming. Calmer conditions for beginners.
Williamstown offers different conditions and longer swimming opportunities.
Each location has unique characteristics. Currents. Water temperature. Facilities. Choose based on client needs and skill level.
Mental Preparation
Visualization Techniques
Help clients mentally rehearse open water scenarios. Dealing with waves. Navigation challenges. Race situations.
Mental preparation is as important as physical training for open water success.
Confidence Building
Start with short, successful experiences. Build confidence gradually. Address fears and anxieties directly.
Panic is the biggest enemy in open water. Confident swimmers make better decisions and swim more efficiently.
Race Strategy
If clients are training for events, develop race specific strategies. Pacing. Navigation. Feeding. Tactical considerations.
Different races require different approaches. Understand the specific challenges of their target event.
Equipment Considerations
Wetsuits
Proper wetsuit fit is crucial. Too tight restricts breathing and movement. Too loose allows water circulation and reduces buoyancy benefits.
Practice in race equipment. Don’t try new gear on race day.
Goggles
Open water requires different goggle considerations. Tinted lenses for sun glare. Anti fog treatments. Backup pairs.
Safety Equipment
Bright swim caps. Safety buoys. Whistles. GPS watches for navigation and safety.
Common Mistakes
Rushing The Progression
Don’t fast track clients into challenging open water conditions. Build skills systematically.
Ignoring Weather
Conditions change quickly in open water. Always have backup plans and exit strategies.
Underestimating Distance
Distances feel different in open water. What seems like 500 meters might be 800 meters without pool references.
Working With Other Professionals
Swimming Coaches
Partner with qualified swimming coaches for technical stroke development. Your role might focus on fitness and mental preparation.
Water Safety Instructors
Collaborate with water safety professionals for rescue skills and emergency procedures.
The Bigger Picture
Open water swimming training isn’t just about swimming faster or farther. It’s about building confidence. Overcoming fears. Connecting with nature.
Many clients discover a passion they never knew existed. The freedom of swimming in natural water. The challenge of navigating by landmarks. The community of open water swimmers.
As a personal trainer, you’re not just preparing them for a swim. You’re opening up a whole new world of possibilities.
The skills they learn transfer beyond swimming. Problem solving under pressure. Managing anxiety. Pushing through discomfort. These lessons apply to all areas of life.
Open water swimming training requires patience. Expertise. Commitment to safety. But the rewards for both trainer and client are incredible.
Are you ready to take your clients beyond the pool deck?
Sources: Knowledge base on writing style and fitness network information