Pool Workouts to Prepare for Open Water Swimming in Triathlon
Swimming is one of the most mentally and physically demanding segments of a triathlon, especially when it comes to the open water. Whether you're plunging into a lake, ocean, or river, the challenges include sighting, drafting, navigating currents, dealing with temperature fluctuations, and staying calm in unpredictable conditions. While these factors can’t be fully replicated in a pool, structured pool workouts remain one of the best tools to prepare for open water racing. With the right workouts, triathletes can build endurance, improve technique, and simulate race-day conditions.
1. Endurance Building Sets
The first step to open water preparedness is developing aerobic endurance. Long, steady sets in the pool train your cardiovascular system to sustain effort over the duration of your race swim.
Example Workout:
Warm-up: 300 easy swim + 4x50 drill/swim (fist drill, catch-up, fingertip drag, single-arm)
Main Set: 3x500 @ moderate pace, 30 seconds rest between each
Cool Down: 200 easy swim
These sets help simulate the sustained, non-stop effort required in open water, and they help athletes develop a steady pace—critical in avoiding burnout early in the swim leg.
2. Sighting Practice
In open water, there are no lane lines or walls. Instead, swimmers must regularly "sight" by lifting their heads to spot buoys or landmarks to maintain direction. Sighting disrupts body position and breathing rhythm, so it’s vital to practice this skill in the pool.
Sighting Drill Set:
10x100 swim as: every 4th length includes sighting forward every 4-6 strokes
Focus on minimal head lift, keeping your eyes just above the surface
Integrating sighting into regular swim sets helps reduce the technique loss and energy cost of looking up during a race.
3. Drafting Drills
Drafting behind or beside another swimmer can save up to 30% of energy output. Practicing this skill in a pool helps triathletes become more comfortable swimming in close quarters and teaches how to maintain rhythm without direct line of sight.
Drafting Practice: This would need to be done with a group or training partners.
Swim in a line of 3-4 athletes per lane
Rotate positions every 100 meters, focusing on maintaining distance (6-12 inches off the feet)
Practice both inline and side-by-side drafting
It’s important to remain relaxed and aware of your body position to prevent bumping into others, especially in a crowded race start.
4. Starts and Turns Simulation
While triathlon swims start from the beach, dock, or deep water, simulating aggressive starts and continuous swimming helps prepare athletes for the chaotic opening minutes.
Race Simulation Set:
8x50 sprint from a push start (no rest at the wall)
Immediately follow with 200 moderate swim
Practice “surge-and-settle” pacing
This mimics the fast start needed to break through the pack and the subsequent need to settle into your long-distance pace.
5. Breathing Pattern Variability
Open water swims often limit breathing due to waves or other swimmers. Developing the ability to breathe bilaterally (on both sides) increases flexibility and visibility.
Breathing Drill Set:
6x100 as:
1st 100: breathe every 3 strokes
2nd 100: alternate every 3/5 strokes
3rd 100: breathe only on one side (simulate wave conditions)
Comfort with variable breathing patterns helps reduce anxiety and ensures oxygen efficiency in unpredictable open water.
Final Thoughts
While nothing replaces actual time in open water, pool workouts remain the backbone of triathlon swim training. They offer controlled environments to refine technique, build confidence, and condition the body. With a structured pool training plan that includes endurance, sighting, drafting, and breathing drills, triathletes can step onto the beach ready to tackle any open water challenge head-on.
Make your pool time count—and when race day arrives, you’ll be prepared for more than just a swim. You’ll be ready for a strong, smart, and confident start to race day. I am a veteran swim coach and triathlon coach who has coached many athletes to greatly improving their swim times, so don’t hesitate to reach out if you have any questions!
Coach Michael Rourke is a Level 3 Playtri Coach and an American Swim Coaches Association Level 5 swim coach. He coaches junior and adult triathletes of all levels, as well as high school elite swimmers. He is also a 70.3 World’s Qualifier and USAT Age Group Nationals Qualifier. You can contact him at michael.rourke@playtri.com or look into individual coaching at https://www.playtri.com/individual