Wetsuit Familiarisation: Open Water Swim Confidence Session

Session Overview

Your first swim in a wetsuit feels nothing like your pool sessions — and that's entirely normal. This 45-minute open water session strips away the surprise by giving you structured time to adapt to the buoyancy, restricted shoulder movement, and different breathing rhythm a wetsuit creates. Complete this two or three weeks before your first race and you'll arrive at the start line knowing exactly what to expect.

What You'll Need

• Triathlon wetsuit (correctly fitted — check the neck seal is snug but not choking)
• Goggles and swim cap
• Tow float (mandatory at most open water venues)
• Anti-chafe lubricant (neck, wrists, and underarms)
• A swim buddy or open water venue with lifeguard supervision

Warm-Up (10 minutes)

Enter the water slowly and give yourself 3–5 minutes to acclimatise before starting — cold shock is real, and rushing straight into effort before your breathing settles is the most common cause of open water panic. Swim at a very easy pace for 200m, focusing entirely on relaxed breathing and letting the wetsuit's buoyancy lift your hips naturally.

Main Set

Work through a structured adaptation sequence — each block increases distance and introduces a new wetsuit-specific skill.

• 4 x 50m easy with full arm extension — feel how the neoprene shoulder panels resist at the catch and adapt your entry accordingly
• 4 x 50m with bilateral breathing — practise sighting (lifting your head briefly) every 6–8 strokes to identify landmarks
• 1 x 200m continuous at an easy, sustainable pace — concentrate on hip rotation and not fighting the buoyancy
• Wetsuit removal practice: swim to a designated spot, exit the water, and time yourself removing the suit — target under 30 seconds by the end of the session

Cool-Down (5 minutes)

Easy 100m back to shore at your own pace. On exit, walk rather than sprint to keep your heart rate from spiking before the next activity.

Coaching Notes

• Apply lubricant generously around the neck seal before putting the wetsuit on — a chafed neck mid-race is extremely distracting and worsens with every stroke
• Don't over-pull on the shoulders when removing the suit; reach behind your neck, grab the cord, and peel the suit down to the waist first, then step out
• Easier: reduce to 4 x 25m in the main set and skip removal practice on your very first attempt
• RPE throughout: 3–5 out of 10 — this is an adaptation session, not a fitness test