Preparing for Long-Distance Swimming Events
Open water swimming is a different beast, isn’t it? You’re not just battling the physical demands of the sport—you’re up against the waves, the currents, and your own thoughts. It’s exhilarating, but let’s be real—it can also be overwhelming.
If you’ve ever stood at the edge of a lake, river, or ocean before a big swim, you’ve probably felt that mix of excitement and nerves. It’s normal. What separates a strong swimmer from one who struggles isn’t just fitness—it’s the ability to stay mentally tough when things get unpredictable.
The good news? You can prepare for this. Just like you train your body, you can train your mind. And that’s what we’re going to unpack here: how to build the kind of mental toughness that keeps you steady, confident, and focused, no matter what the water throws your way.
Understanding Mental Toughness: Why Open Water Swimming is Different
What Mental Toughness Really Means
When we talk about mental toughness, we’re talking about the ability to stay calm, focused, and adaptable, even when things don’t go as planned. And in open water swimming, things will not go as planned—trust me on that. Maybe the current is stronger than you expected. Maybe you lose sight of the buoy. Or maybe the water’s colder than you trained for.
Mental toughness is what helps you stay composed when those challenges hit. It’s what keeps you moving forward when your brain wants to hit the panic button or when fatigue starts creeping in.
Open Water is a Whole Different Game
Pool swimmers have it easy in some ways. The water is calm, the environment is predictable and you’re never far from the wall. Open water swimming? It’s raw, it’s unpredictable and it’s real. You’re dealing with waves, changing temperatures and even the occasional bit of seaweed or fish brushing against you.
But that’s also what makes it so good. When you get through a tough open water swim it’s not just about physical achievement – it’s about being strong mentally too. And that’s a feeling you can’t get in a pool.
Biggest Mental Challenges in Open Water Swimming (And How to Handle Them)
Dealing with the Feeling of Being Alone
Let’s start with one of the biggest ones: the isolation. When you’re in open water it can feel like you’re completely alone – just you, the water and the sound of your breathing.
There’s no one to pace you, no walls to guide you and sometimes no idea how far you’ve gone or how far you have left.
It can be daunting at first but here’s the trick: focus on small, manageable things. Focus on your breathing, your stroke rate or the feel of the water as you move through it. Breaking the swim into smaller moments keeps your mind anchored and helps you stay in control.
Dealing with Deep Water Fears
Let’s face it – deep open water is scary. Maybe it’s the not being able to see the bottom or maybe it’s the “what ifs” about sea life. Whatever your fear is you’re not alone.
The best way to handle this? Gradual exposure. Start in shallow, calm water and build up to deeper, more challenging swims. You don’t need to dive into the deep end (literally or figuratively) right away. Take it step by step, and remind yourself that fear is normal—it’s just your brain’s way of trying to keep you safe. The more you face it, the more your confidence will grow.
Managing Discomfort and Fatigue
Here’s the thing about long-distance swimming: it’s going to hurt. Your shoulders will ache, your legs might cramp, and there’s a good chance you’ll feel like stopping halfway through. But discomfort isn’t the enemy—it’s part of the process.
When the fatigue starts to set in, focus on why you’re doing this. Maybe it’s to cross the finish line of a race you’ve been training for, or to prove to yourself that you can handle a tough challenge. Keep that “why” in your mind, and take it one stroke at a time. Before you know it, you’ll be closer to your goal than you realised.
Building Mental Resilience: Preparing for Open Water Events
Visualisation: Seeing Success Before It Happens
One of the most powerful tools you can use is visualisation. This isn’t just imagining yourself swimming; it’s walking through every detail of your swim in your mind. Picture yourself starting strong, handling any obstacles calmly, and finishing with confidence.
When you visualise, focus on how you’ll respond to challenges: What will you do if you start feeling tired? How will you stay calm if a wave throws you off rhythm? When race day comes, your brain will feel like it’s been there before, making it easier to stay composed.
Positive Self-Talk: Becoming Your Own Cheerleader
Let’s face it—negative thoughts can creep in when things get tough. “I can’t do this.” “I’m too tired.” “I’m not fast enough.” Sound familiar? These thoughts can derail your swim if you let them, but the good news is, you can flip the script.
Practice positive self-talk during training. Replace “I’m exhausted” with “I’m strong and capable.” Remind yourself of the work you’ve put in and the progress you’ve made. It might feel awkward at first, but over time, these affirmations become second nature—and they work.
Setting Realistic Goals: One Stroke at a Time
If you’re swimming a long distance, thinking about the entire race can feel overwhelming. Instead, break it down into smaller chunks. Focus on reaching the next buoy, completing the next 500 metres, or keeping a steady pace for the next five minutes.
These bite-sized goals give you something achievable to focus on, which keeps your mind from wandering into overwhelm territory. Celebrate each milestone, even if it’s just mentally saying, “I’m doing great.”
Preparation Strategies: Getting Comfortable in the Open Water
Simulating Race Conditions
Training in a pool is great for building endurance and perfecting your stroke, but it’s not the same as open water. If you want to feel ready on race day, you need to train in conditions that mimic what you’ll face.
Find a lake, ocean, or river where you can practise dealing with waves, navigating without lane lines, and adjusting to colder water. If that’s not an option, try swimming in a pool with choppy conditions – swim in a “pack”, 4-6 swimmers in a lane, or use a resistance tool to simulate currents.
Gradual Exposure: Easing Into the Environment
Open water can feel intimidating at first, so it’s okay to take baby steps. Start with short swims in calm, shallow water, then gradually increase the distance and challenge.
This approach isn’t just about building physical endurance—it’s about training your brain to feel comfortable and confident in open water. Over time, those nerves will fade, and you’ll feel more at home in the environment.
Progressive Challenges: Get Out of Your Comfort Zone
Once you’re comfortable, it’s time to push. Challenge yourself by swimming in unfamiliar waters, longer distances or rougher conditions. These experiences will prepare you for the unexpected, which is what open water swimming is all about.
The more challenges you overcome in training, the more resilient you’ll be on race day.
Race Day Mental Strategies: Stay Calm Under Pressure
Pre-Race Routines to Chill Out
Even the best swimmers get pre-race nerves – it’s normal. The key is to have a routine that centres you. Maybe it’s a warm up swim, a few deep breaths or your favourite playlist.
The idea is to feel calm and in control before you get in the water. When you have a routine it’s easier to focus on the swim ahead rather than letting nerves take over.
Focusing During the Swim
Once you’re in the water it’s all about being present. If your mind starts to wander or doubt creeps in, bring your focus back to something simple: your breathing, your stroke or the rhythm of the water.
Remember it’s not about perfection – it’s about consistency. If something goes wrong don’t panic. Take a moment to reset, refocus and keep moving forward.
The Unexpected
Let’s be real – things will go wrong in open water. Maybe the current is stronger than you expected or someone bumps into you. These moments can be stressful but they don’t have to blow your swim.
Be flexible. Remind yourself you’ve prepared for this and focus on what you can control. Adjust your plan if needed but don’t let the unexpected shake your confidence.