Open Water Wetsuit Practice: Race-Ready in 45 Minutes

Session Overview

Swimming in open water with a wetsuit feels completely different from pool swimming — and the first time you do it in a race is not the time to find that out. This 45-minute open water session gets you comfortable in your wetsuit, practises race-specific skills like sighting and mass-start positioning, and builds the confidence that pays dividends on race day.

What You’ll Need

• Your triathlon wetsuit (must fit properly — try it on before arriving)
• Open water goggles (tinted or mirrored for bright conditions)
• Bright swim cap — makes you visible to safety cover and other swimmers
• Swimming buddy or group — never swim open water alone
• Tow float (optional but recommended for UK reservoirs and lakes)

Warm-Up (10 minutes)

Begin with 5 minutes of easy swimming close to the shore, getting used to the feel of the water temperature and the restriction of the wetsuit around your shoulders. Some athletes experience a brief “cold shock” response when entering cold water — controlled breathing resolves this within 2–3 minutes. Gradually move away from shore as you relax into the swim.

Main Set

Practise the two skills that matter most in open water racing: sighting and navigating in a straight line without lane ropes.

• 3 x 200m sighting every 8–10 strokes, aiming for a fixed landmark (buoy, tree, building), 90 seconds rest
• 2 x 100m simulated mass-start pace — swim harder than race pace for the first 30m, then settle into race effort, 2 minutes rest
• 1 x 400m continuous easy swim at race pace — practise your full race rhythm without stopping

Cool-Down (10 minutes)

Swim slowly back to shore, focusing on long, relaxed strokes. Practise your T1 exit: swim to waist-depth, stand, unzip your wetsuit as you walk, and strip the top half off while moving. This simple practice saves 20–30 seconds in your actual race transition.

Coaching Notes

• Sighting too frequently kills your pace — lifting your head drops your hips and creates drag. Practise the “crocodile” technique: lift just your eyes above the water, spot your target, and keep swimming without fully lifting your head.
• Wetsuits significantly increase buoyancy. If you feel like you’re riding very high in the water, reduce your kick — the extra lift means you don’t need it and kicking wastes energy you need on the bike.
• Scaling for beginners: stay in shallow water (waist-depth) and practise just the sighting technique. There’s no shame in building comfort gradually.
• UK open water temperatures in spring can be 10–14°C. A neoprene hat and gloves are legal in most races below 12°C and are well worth considering for comfort.