How do I overcome my self-consciousness to enter a swimming event?

Swimming coach Cassie Patten answers a reader question about to feel less self-conscious when outdoor swimming, and how to be more streamlined in the water

“I have seen recent articles in the news around how you were treated as a professional swimmer and I want to commend you for your bravery on speaking out on this subject. I know it could not have been easy and I think you make a difference for the next generation.

I have a couple of questions for you around this topic as you’ve given me the confidence to speak out. A little bit of background about me – I am a 56-year-old woman who has always loved being in the water but hated being in a swimming costume.

Ever since I was a young girl I was always known as the ‘chubby one’ and as you mentioned in your article there is nowhere to hide in a swimming costume. I do swim regularly but it is normally on my own in secluded areas. My long-suffering husband drops me off, waiting in the car while I swim by myself before driving me home again. I just feel so self-conscious that I don’t want anyone else to see me.

I guess my question is – how I can overcome this? I would love to swim the Henley Mile later this year, as I saw they are doing a breaststroke wave.

My second question is – I am on the larger side, so I know that I have a lot of drag in the water, what can I do to help be as ‘streamlined’ as possible?“

Lynn (via Instagram)

Aw, Lynn my darling! Thank you so much messaging me and having the bravery to ask me this question. I completely understand how damaging throwaway comments can be on the way you perceive yourself and also on your self confidence in a swimming costume.

One of the many things I love about the open water swimming community is how welcoming we are. Having had the privilege of commentating at many different events, one of the things I love the most is how inclusive it is.

There are swimmers of all different heights, ages, sizes and abilities all swimming in the water at the same time and no one is judging one another on what they look like. I can quite honestly say that I believe everybody feels self-conscious in a swimming costume, even when I was at my most competitive, I know I would always rush to reach for the towel after I had finished training. Please do not feel like this is something that you are going through alone.

Choose a cossie you feel good in

One of the things I would say is to find yourself a swimming costume that you feel good in. There are some incredible brands out there that cater to all different sizes and are supportive and incredibly stylish. Although some of them may be a little bit pricier then a standard swimsuit, if it makes you enjoy being in the water even more and gives you the confidence to enter an event, for me I believe that is money well spent.

Another bit of advice would be to have a look at where your local outdoor swimming groups are. Even if at first you don’t get in, you just go down and meet the swimmers there, I am sure you’ll find they are a fantastic bunch.

Join a swimming group

Talking from experience, the Bluetits at Lake 3 are incredible. I often see them at the weekend altogether, under their flag having the most fantastic time regardless of ability or body size. I love seeing the bonds the swimmers make by having a shared passion and interest. The best way to reduce drag is to think about being as high and flat in the water as possible, the lower your legs are more drag your body will produce.

You mentioned you are looking to do the breaststroke wave at Henley, so I assume you are usually a breaststroke swimmer. There was a fantastic article in a recent Outdoor Swimmer issue that talks you through multiple different areas to consider when swimming breaststroke, including the technique required to swim with your head down.

My top tip is to think about your collarbones travelling diagonally forward when breathing rather than up and down, this will help keep your hips higher in the water and helps them to stop dropping low when taking a breath.

A common fault when swimming breaststroke is to keep your arms moving on the same level, so you are caressing the water rather than really getting hold of it and pressing it backwards.

Elbows up, fingertips down

Imagine your hands and arms are going around the inside of a mixing bowl, your fingertips running around the circle at the bottom of the bowl and your elbows running around the rim at the top. That way your elbows are higher than your fingertips, allowing your forearms to press the water backwards.

My final technique point for breast stroke is to think about whipping your big toes together at the end of your kick. Usually people are quite slow to bring their feet together but it is this movement that presses the water backwards allowing forward momentum.

A little mantra is to think BEND your knees so your ankles are close to your bottom, STAR your feet out like you are doing a star jump and the WHIP your feet together to touch.

I hope that helps you, and thank you for being so honest and open about how you feel.

Doing an event is always an adventure. Events can encourage you to attempt longer distances than you’re used to, swim in different water types and conditions, travel to new places, and help you connect with other swimmers from around the country or even around the world.

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