Open Water Swim: Buoy Turns Practice

Session Overview

Mastering buoy turns can save 10-30 seconds per turn in a triathlon swim — and most athletes never practise them. This open water session focuses on identifying the buoy, approaching it efficiently, and executing a tight, fast turn. Total session: 45 minutes in open water.

What You’ll Need

• Wetsuit (water temperature dependent)
• Open water safety buoy or tow float
• Swim venue with at least one turn buoy
• Swim partner or spotter for safety

Warm-Up (10 minutes)

10 minutes easy freestyle around the perimeter of your swim area at RPE 3-4. Sight every 6-8 strokes to warm up your sighting habit. Include 2 easy passes around the main turn buoy at relaxed pace to get a feel for the approach.

Main Set

Focused buoy turn drills progressing from technique work to race-pace simulation.

• 5 x buoy approach at race pace — swim 50m out, aggressive sight every 3 strokes in final 15m, tight turn and 50m back. Rest 30 sec between each
• 4 x extended turn practice — approach buoy, switch to breaststroke for 3 strokes around the buoy, then return to freestyle. This replicates congested race conditions
• 3 x 200m with two full buoy turns at race effort — simulate a full race loop, sight and turn as you would on race day

Cool-Down (8 minutes)

8 minutes easy backstroke or slow freestyle, letting your breathing return to normal before exiting the water.

Coaching Notes

• Start your final sighting approach 10-15m before the buoy — do not sprint into it flat out
• Sighting every 3 strokes in the final approach prevents wide, time-wasting turns
• Practise turning both left and right — race organisers can set buoys either way
• Contact with other swimmers is normal in races — this session builds confidence in tight situations