The transition from pool to open water is one of the biggest performance leaps — and shocks — in triathlon. In the pool, a black line guides every stroke. In open water, you have waves, currents, hundreds of other swimmers, and buoys that are surprisingly hard to see at water level. GPS data from triathlon swim legs consistently shows that age-group athletes swim 10–15% further than the marked course distance due to poor navigation alone. On a 1500m Olympic swim, that is an extra 150–225 metres of unnecessary work.
The three technical skills that separate efficient open water swimmers from those who zigzag are sighting, drafting, and course navigation. All three can be practised in the pool and refined in a handful of open water sessions before race day.
Sighting Technique: The Crocodile Eye
Sighting is the act of lifting your head to see where you are going. Done badly, it destroys your body position, sinks your hips, and increases drag by up to 40%. Done well, it adds less than 0.5 seconds per stroke cycle.
The technique is called the crocodile sight: as your leading arm extends forward during the catch phase, lift only your eyes and forehead above the water — not your entire head. Think of a crocodile with just its eyes above the surface. Take a snapshot of your target (the next buoy or a landmark), then immediately rotate your head to the side for your normal breathing stroke. The sight and the breath are two separate actions linked in one smooth movement.
- Sight frequency: Every 6–8 strokes in calm conditions, every 3–4 strokes in choppy water or crowded swim starts.
- Sight targets: Do not sight on buoys alone — they are small and hard to spot. Pick a large landmark beyond the buoy (a building, a tree line, a hill) and use it as your primary reference. Confirm with the buoy as you get closer.
- Practice drill: In the pool, swim 200m with eyes closed except for a crocodile sight every 8 strokes. Check your lane position after each sight. You will quickly learn whether you drift left or right — most swimmers have a natural bias.
Drafting: Legal Energy Savings
Unlike cycling, drafting in the swim is legal in all triathlon formats. Research published in Medicine and Science in Sports and Exercise found that swimming directly behind another swimmer reduces oxygen consumption by 18–25%. That is enormous — equivalent to swimming 1200m for the physiological cost of 1000m.
There are two effective drafting positions:
- Hip drafting: Position yourself alongside and slightly behind the lead swimmer, with your head at their hip level. This captures the bow wave created by their body and reduces your own frontal drag. Hip drafting is more sustainable and easier to maintain than direct-behind drafting.
- Feet drafting: Swim directly behind the lead swimmer, keeping your hands within 30–50cm of their feet. This position offers the largest drag reduction (up to 25%) but requires more skill — you must match their pace exactly, and any deceleration by the leader forces you to adjust instantly or risk contact.
Choose your draft partner wisely. Pick someone swimming at a pace you can sustain comfortably — slightly faster than your solo pace is ideal. If you are struggling to hold their feet, you are burning more energy fighting to stay in the draft zone than you are saving from the drag reduction.
Course Navigation: Reading the Water
Before the race, study the course map and walk the shoreline if possible. Note the buoy positions relative to fixed landmarks. During the swim, use these strategies:
- Swim the tangents: On a triangular or rectangular course, aim for the inside edge of each buoy turn. Most athletes swim wide, adding 5–10 metres per turn. Over 4–6 turns, this adds 30–60 metres to your swim.
- Current awareness: If there is a lateral current, aim slightly upstream of your target — the current will push you onto the correct line. If you aim directly at the buoy, the current will push you past it.
- Start positioning: Line up based on your speed. Faster swimmers should start at the front and on the side closest to the first buoy. Slower or anxious swimmers should start at the back or edge to avoid the washing machine effect of the mass start. See our open water anxiety management guide for more on managing race-start nerves.
Wetsuit Skills for Open Water
In water below 22°C, wetsuits are permitted (and often mandatory below 16°C). A well-fitting triathlon wetsuit adds 5–10% buoyancy, improving body position and reducing drag. Key tips:
- Pull the wetsuit up high in the crotch area first, then work material up through the legs and torso. Bunched neoprene at the ankles restricts kick range.
- Apply anti-chafe lubricant (Body Glide or similar) to the neck, wrists, and ankles. A 1900m swim in an unlubricated wetsuit will produce raw, bleeding skin at these contact points.
- Practise removing your wetsuit in T1 — a smooth strip-and-step takes 15–25 seconds, while fumbling can cost 60+ seconds.
Building Open Water Confidence
Competence breeds confidence. Schedule 4–6 open water sessions before your target race, focusing on sighting, drafting, and buoy turns. Start in calm, controlled environments (lakes, sheltered bays) before progressing to choppier conditions. Swim with a partner or group — never alone in open water.
Fueling before your open water swim matters. A NorthLine Green Apple gel 20 minutes before entering the water provides 22g of rapidly available carbohydrates without the volume or fibre that might cause nausea in the water. For your race-day swim-to-bike nutrition strategy, use the Race Day Nutrition Planner to ensure you start the bike leg fully fueled.