Getting Ready to take on the open ocean

There's nothing quite like it — the horizon stretching endlessly ahead, the salt on your lips, the soft rhythm of swells passing beneath you. Ocean swimming is one of the most rewarding experiences a swimmer can have. But between a pool lap and a 2 km ocean crossing, there's a world of difference. Here's how to prepare well, stay safe, and genuinely enjoy every stroke.

Build your base in the pool first

Before you ever step into open water, you need to be comfortable swimming the target distance in a pool without stopping. Aim to comfortably swim your goal distance plus 20–30% more. If you're targeting a 2 km ocean swim, build up to 2.5 km in a pool with ease.

Training tip

Add one longer set per week — increasing by no more than 10% each week. Consistency over three months builds the aerobic base needed for open water confidence.

Get comfortable with sighting

In a pool, the black line does the navigation for you. In the ocean, you're on your own. Sighting — briefly lifting your head to spot a landmark or buoy — is a skill that takes practice and burns more energy than you'd expect. Do it too often, and you'll tire your neck; too rarely, and you'll zigzag wildly off course.

Practice in the pool by lifting your eyes (not your full head) forward every 8–10 strokes, then returning cleanly to your stroke. Many swimmers use the "crocodile sight" technique, peeking forward just before their breathing stroke so the motion blends together.

"The ocean doesn't reward speed — it rewards rhythm, calm, and preparation."

Practise in open water before race day

Open water is genuinely different from a pool. The absence of walls, the movement of water, the visibility (or lack of it), and the feel of salt water on your body all change the experience. Do at least three to five open water swims before your target event.

👁Visibility

Practice swimming in low-visibility conditions so murky water doesn't unsettle you on the day.

🌊Waves & surge

Spend time body surfing and swimming through small to medium surf to build confidence in moving water.

👟Entries & exits

Practice beach entries and shore exits — especially in dumping surf, where timing matters most.

🧊Cold water

If the ocean is cold, do a few cold-water swims to acclimatise your breathing response.

Gear that makes a real difference

You don't need much, but what you bring matters. Goggles that fit properly — tested in the ocean — are non-negotiable. Lightly tinted or clear lenses work best for overcast Australian mornings; mirrored lenses help when swimming into the sun.

• Well-fitted, anti-fog open water goggles (tested in salt water)

• Bright swim cap — a fluro or pink cap makes you visible to kayakers and boats

• Tow float or inflatable buoy — bright, lightweight, and a genuine safety device

• Wetsuit if water temperatures drop below 18°C, or if the swim is longer than 2 km

• Ear plugs for repeated ocean swimmers prone to surfer's ear

• Sunscreen — water-resistant SPF 50+, applied before entering

Safety first

A tow float isn't just safety — it also stores your keys, phone, and snacks. Never swim alone in open water, and always tell someone your plan before you go in.

Manage your pacing and breathing

Most swimmers go out too hard. The adrenaline of the start, the cold water on your face, and the excitement of the open ocean can spike your effort level dramatically in the first few minutes. Consciously slow down for the first 300–400 metres. Trust that a controlled early pace pays off over 2–3 km.

Practice bilateral breathing — alternating which side you breathe on — so that you can breathe away from incoming waves and stay comfortable regardless of conditions. In choppy water, exhale fully underwater so you're ready to grab a breath the moment your mouth clears the surface.

Read the conditions on the day

Arrive early. Walk the beach. Watch how the water moves — where the rips are, where the waves break cleanest, which direction the current seems to be running. Speaking to a local swimmer or lifeguard for five minutes is worth more than any app.

If there's a sweep current running parallel to the shore, position yourself slightly upwater of your target so the current carries you toward your finish line rather than past it. Swim with the ocean, not against it.

Nutrition and hydration

For swims up to 2 km, you generally won't need mid-swim nutrition. Focus on being well-hydrated the day before and eating a light, familiar meal 90 minutes before entering the water. Avoid anything new on race morning.

For swims at the 3 km end of the range — particularly if the water is cold and you're a leaner swimmer — a gel tucked inside your tow float provides useful insurance. Practice taking it during a training swim first.

The mental game

Open water can stir genuine anxiety — the depth, the creatures (real and imagined), the absence of a pool edge to grab. This is completely normal, and experienced ocean swimmers have felt it too. A few things that genuinely help:

• Focus on your stroke, not the distance remaining — count your strokes, find your rhythm

• Slow, deliberate exhales underwater calm the nervous system remarkably quickly

• Swim in a group or behind a faster swimmer — drafting conserves energy and provides company

• Break the swim into sections — "just to the next buoy" is a much smaller task than "3 kilometres"

• Remind yourself: discomfort is temporary, the feeling at the finish is forever