Open Water Freestyle Drills: Adapting Technique for Variable Conditions

Swimming freestyle in open water isn’t just about fitness — it’s about adaptability. Unlike pool swimming, open water demands you adjust your stroke, breathing, and pacing for unpredictable elements like waves, wind, currents, and visibility. If you're serious about improving your open water freestyle, you need drills that simulate and prepare you for those very challenges.

This guide covers essential open water freestyle drills to help you refine your technique and boost your confidence in any condition.

🏊‍♂️ Why Open Water Requires Technique Tweaks

Before we get into the drills, understand that open water conditions can disrupt your rhythm. For example:

• Choppy water makes clean breathing harder.

• Currents and waves force you to alter your stroke tempo.

• Poor visibility means no line to follow — so sighting becomes key.

• Cold water affects body coordination and comfort.

Practicing drills that mimic or train you for these variables is the key to consistency and control.

🔁 Essential Open Water Freestyle Drills

1. Sighting Drill

Purpose: Improve navigation without disrupting your stroke.

How to Do It:Every 6–8 strokes, lift your head forward just enough to spot a landmark, then immediately turn to breathe. Practice blending this into your normal freestyle so it feels natural.

Tip: Practice in the pool by placing an object at the end of your lane or taping a target on the wall.

2. Head-Up Freestyle

Purpose: Build strength and simulate swimming in waves.

How to Do It:Swim freestyle while keeping your head above the water. This strengthens your neck and shoulders and mimics wave swimming.

Tip: Start with 25 meters, then build to longer intervals.

3. Tempo Change Intervals

Purpose: Adapt to shifting currents or crowded race conditions.

How to Do It:Swim 100 meters alternating between 25 meters at slow tempo and 25 meters at high tempo. Focus on stroke control and maintaining form at both speeds.

4. Breath Every 3, 5, 7 Drill

Purpose: Enhance breath control and lung capacity.

How to Do It:In each 100-meter set, breathe every 3 strokes for the first 25m, every 5 for the second, every 7 for the third, and back to 3 for the last 25m.

Caution: Only do this if you’re comfortable holding your breath while swimming.

5. Wetsuit Swim Sessions (if applicable)

Purpose: Get comfortable with buoyancy and restriction.

How to Do It:Practice full sets wearing your wetsuit. Focus on adjusting your stroke to stay streamlined and breathing without panicking.

6. Group Drafting Drills

Purpose: Learn to draft efficiently behind or beside another swimmer.

How to Do It:Swim behind a partner, about 12–18 inches from their feet. Switch positions every 100 meters. This saves energy in races and teaches you to stay close in group settings.

7. Turn Buoy Simulation

Purpose: Practice tight turns without losing momentum.

How to Do It:In open water or with a buoy in the pool, swim in, make a sharp turn around it, and accelerate out. Focus on quick sighting and controlled breathing during the turn.

🧠 Mental Tips to Reinforce Drills

• Visualize each drill in real open water conditions.

• Track stroke rate and efficiency after each session.

• Mix drills into endurance sets to simulate race stress.

• Stay calm when the water gets rough — rhythm matters more than power.

Final Thoughts

Open water freestyle is about control under pressure. These drills prepare your body and mind to handle what the pool doesn’t teach. Whether you’re new to open water or gearing up for a triathlon, incorporating these targeted freestyle drills will elevate your adaptability, efficiency, and overall performance.