How to Swim Faster in Open Water Races: Strategies That Work

Open water swimming presents challenges that can rattle even the strongest pool swimmers — but with the right techniques and training, you can become a faster, more efficient open water competitor. Whether you're racing in a lake, ocean, or river, success requires more than speed; it demands strategy, mental focus, and adaptability.

This article breaks down proven strategies for swimming faster in open water races, helping you cut through the waves, conserve energy, and outpace the competition.

🧠 1. Train for Race Conditions, Not Just Distance

Speed in open water doesn’t come from fitness alone — it comes from being comfortable in unpredictable conditions.

Training Tips:

• Swim in choppy or cold water regularly to simulate race conditions.

• Practice in wetsuits if your race requires one.

• Train in various daylight conditions (cloudy, sunny, low light) to adjust to visual challenges.

✅ Train smart, not just hard.

🧭 2. Master Your Sighting Technique

In open water, swimming straight is just as important as swimming fast. Poor sighting = extra distance = slower time.

How to Improve:

• Lift your eyes just enough to spot a landmark or buoy — don’t lift your whole head.

• Combine sighting with a breath every 4–6 strokes.

• Practice "sight-and-swim" drills in the pool with targets on the pool deck.

✅ Aim for smooth, integrated sighting to maintain momentum.

🚀 3. Refine Your Open Water Starts and Finishes

A good start can save you seconds, and a strong finish can win you races.

Start Tips:

• Do high-cadence sprint drills off the beach or in shallow water.

• Learn to dolphin dive through waves if starting from shore.

• Get used to jostling for position during practice.

Finish Tips:

• Train yourself to accelerate the last 100 meters.

• Practice "sighting and sprinting" to finish straight and strong.

✅ A fast start and controlled finish can make or break your race.

💨 4. Increase Your Stroke Rate for Rough Conditions

Long, slow strokes may work in a pool — but open water often calls for a quicker turnover to cut through chop and stay on top of waves.

Drills:

• Use a tempo trainer to gradually increase your stroke rate.

• Do short bursts (25–50m) with high-cadence drills to improve adaptability.

• Use resistance tools (like drag socks or hand paddles) to build power at higher tempos.

✅ Find your optimal stroke rate range and train to hold it under pressure.

🤝 5. Draft Legally and Strategically

Drafting behind or next to another swimmer can reduce drag by 15–25%, helping you conserve energy and swim faster.

Drafting Tips:

• Stay just behind the swimmer’s feet or at their hip.

• Practice drafting in group swims to get comfortable with close contact.

• Don’t over-rely — learn when to break away for your own clean water.

✅ Train like a pack swimmer, not a lone wolf.

🥶 6. Acclimate to Temperature and Conditions

Cold water, wind, and swell can slow you down if you’re not ready.

How to Adapt:

• Practice cold water immersion and breathing control.

• Train in the gear you’ll race in (goggles, wetsuit, cap).

• Work on mental resilience — conditions won't always be ideal.

✅ The more variables you prepare for, the faster you’ll race when it counts.

🏋️‍♂️ 7. Include Dryland Training for Strength and Speed

Swimming faster isn’t just about water time.

Key Focus Areas:

• Core training for body position and rotation control.

• Pull-ups, push-ups, resistance bands to build stroke power.

• Plyometrics and leg work for explosive starts and kick tempo.

✅ Stronger body = more efficient power transfer.

🏁 Final Thoughts

To swim faster in open water races, you need more than endurance — you need efficiency, adaptability, and strategy. By refining your sighting, increasing your stroke rate, improving your starts and finishes, and training smart in and out of the water, you’ll not only swim faster but race smarter.

With consistent practice and the right mindset, you’ll turn the unpredictability of open water into your competitive edge.