Race day tactics for open water swimming

Positioning, drafting and the final sprint: Open water coach and Founder of Swim Smooth, Paul Newsome, shares his race day tactics for open water swimming

Race day in the open water swimming world can be both thrilling and daunting experience that combines the unpredictability of nature with the exhilaration of competition. Personally, I love the buzz of a race day morning, but I’ve had my own fair share of highs and lows from getting my tactics either right or wrong on the day. Whether you’re a seasoned pro or a newcomer to the sport, understanding and implementing effective race day tactics is crucial for not only achieving your best performance but also enjoying the race. Here are some of my proven strategies – from both myself and the swimmers I have coached – to help you navigate the challenges of open water racing.

Preparation is key

Before the race even starts, your preparation can significantly impact your performance. The night before, I’ll set out all my gear – it sounds funny, but doing this, taking a photo and posting to your preferred social media platform for your mates to see can be very confirming that “you’re doing this thing!” and to equally help you reassure you’re set with everything. On the morning, arrive early to familiarise yourself with the venue. Take note of the water conditions, temperature and any potential currents or hazards. A pre-race warm-up swim is ideal (but not always possible) to acclimatise your body to the conditions and calm your nerves. Make sure your goggles are adjusted correctly and apply anti-fog spray if necessary to ensure clear vision throughout the race.

Positioning at the start

Positioning at the start of the race can be a game-changer. If you’re confident in your speed and want to avoid the initial melee, position yourself at the front and centre. For those who prefer a more cautious approach, starting slightly to the side can help avoid the crowd and reduce the risk of kicks and bumps. Remember, the key is to find a spot where you can swim at your own pace right from the start. If you are going to start towards the back, just make sure you don’t add too much extra distance by also being really wide as well – just slightly to the side is key.

Drafting efficiently

Drafting, or swimming close behind another swimmer, reduces water resistance and can save you up to 38 per cent of your energy. The trick is to find a swimmer who matches your pace and stick close to their hip or feet. This technique can significantly conserve your energy during the middle stages of the race. However, be prepared to switch to another swimmer if your current draft isn’t maintaining a desirable pace and/or direction. I’ve personally finished significantly higher up the rankings in a race than I would otherwise have done so by really dialling in this aspect of my race. It’s not cheating, it’s legal, and when it comes to ‘race day tactics’ this might just be one of the very best.

Navigating the course

Accurate navigation, or ‘sighting,’ is critical in open water races. Lift your head slightly every 6-10 strokes to sight landmarks or buoys that mark the course. This helps ensure you’re swimming the shortest route possible, which can be the difference between winning and losing. Practise your sighting in various conditions during your training sessions to become proficient. Think ‘sight-roll-breathe’ (not sighting and breathing at the same time which can sap your energy by lifting your head too high).

Turning around buoys

Turning around buoys efficiently is another vital race day tactic. As you approach a buoy, increase your stroke rate to maintain momentum. If it’s crowded, keep your elbows high to protect your space. Remember, every second counts, so practise these turns during your training. I like to roll onto my back and then back onto my front to create a nice 90-degree turn – this is quite an advanced skill but you can watch my video on this by typing ‘how to turn in the open water swim smooth’ into YouTube.

The final sprint

As you near the finish, if you have the energy reserves, increase your pace. The final sprint can be intense, so tap into everything you’ve learned about pacing and energy conservation. If it’s a beach finish, prepare for the transition from water to land – your legs might feel wobbly after being horizontal for so long, so practise this transition during training to minimise disorientation and finish strong.

Mental fortitude

Finally, the mental aspect of race day cannot be underestimated. Maintain a positive mindset, focus on your technique and keep pushing even when fatigue sets in. Visualise your race strategy and outcome positively, which can profoundly influence your performance. I’ve also found that pacing well within a race helps me to remain positive. Setting off too quick, feeling the burn early in the race and seeing everyone whipping past you as a result of the error of your pace judgment at the start can be very demoralising.

Putting it all together

Race day in open water is as much about strategy as it is about stamina and speed. By preparing adequately, positioning yourself wisely at the start, mastering the art of drafting, navigating efficiently, executing quick buoy turns and harnessing your mental strength, you can enhance your performance and enjoyment of the race. Remember, every race is a learning experience, so reflect on what worked well and what could be improved for next time. Open water racing offers a unique blend of challenges and rewards. With the right tactics, you can not only improve your performance but also deepen your love for this exhilarating sport. Happy swimming!