How to Tackle Waves During Open Water Races

Open water swimming presents unique challenges that pool swimmers don’t typically encounter, and one of the biggest obstacles is handling waves. Whether you’re competing in a triathlon or an open water race, knowing how to navigate waves efficiently can save energy and improve your performance.

In this guide, we’ll break down wave strategies, breathing techniques, and drills to help you tackle rough water with confidence.

1. Understanding Wave Dynamics

Before jumping into strategies, it’s important to understand how waves behave:

🌊 Swell Waves – Large rolling waves that travel long distances, often found in ocean races.

🌊 Choppy Waves – Small, unpredictable waves created by wind, common in lakes and coastal waters.

🌊 Breaking Waves – Waves that crest and crash near shorelines, making starts and finishes more challenging.

Recognizing wave patterns before a race can help you adjust your technique accordingly.

2. The Best Stroke Techniques for Waves

When dealing with waves, your stroke needs to adapt to the water conditions:

✅ Shorten Your Stroke in Choppy Water – A slightly faster stroke rate reduces the impact of unstable water.

✅ Extend Your Stroke in Swells – Long, smooth strokes work better in rolling waves, preventing excessive energy use.

✅ Bilateral Breathing – Allows you to breathe away from incoming waves and avoid swallowing water.

🛠 Drill: Try "stroke rate variation" drills in the pool by alternating between short, fast strokes and long, powerful strokes to prepare for different wave conditions.

3. Navigating Through Waves Efficiently

A. Starting Through Breaking Waves

✔️ Dive under waves instead of swimming over them

✔️ Use a "dolphin dive" technique—push off the bottom, extend forward, and glide under the wave

✔️ Kick hard when resurfacing to maintain momentum

B. Swimming in Swells

✔️ Time your stroke with the wave rhythm to ride the motion forward

✔️ Maintain a steady breathing pattern to avoid overexertion

✔️ Sight properly—use the wave crest for a better view of buoys and competitors

🛠 Drill: Practice head-up freestyle in the pool to improve sighting without disrupting your stroke.

C. Adjusting to Choppy Water

✔️ Use a high-elbow recovery to prevent arms from getting caught in the chop

✔️ Maintain a relaxed grip to avoid fatigue

✔️ Strengthen your core and shoulders for stability

🛠 Drill: Try water polo freestyle (swimming with your head up) to develop upper body control in rough water.

4. Efficient Breathing Strategies

Breathing can be challenging in waves, especially when conditions are unpredictable.

🔹 Turn Your Head Less – Keep your breath quick and controlled to avoid water inhalation.

🔹 Breathe on Both Sides – Adjust to the direction of waves and wind.

🔹 Use "Bubble Breathing" – Exhale continuously underwater to keep your rhythm steady.

🛠 Drill: 3-5-7 breathing drill (breathing every 3, then 5, then 7 strokes) to build breath control in rough conditions.

5. Strength Training for Open Water Waves

Building upper body and core strength can improve stability and endurance when swimming in waves.

🏋️ Exercises to Add to Your Routine:

✅ Plank Variations – Improves core strength for better body control

✅ Pull-Ups – Develops shoulder and back muscles for stronger strokes

✅ Medicine Ball Twists – Enhances rotational strength for breathing in waves

✅ Resistance Band Drills – Mimics water resistance and strengthens swim-specific muscles

6. Race Day Tips for Tackling Waves

📌 Check the Water Conditions – Look at wave height, direction, and wind speed before the race.

📌 Warm Up in the Water – Get a feel for the waves and adjust your technique before the start.

📌 Draft Off Competitors – Position yourself behind or beside a swimmer to reduce water resistance.

📌 Stay Calm – Waves can be overwhelming, but controlled breathing and steady strokes will keep you moving forward efficiently.

Final Thoughts

Mastering waves in open water races requires a mix of technique, strength, and adaptability. By training in different conditions, refining your breathing and stroke strategy, and building endurance, you’ll be prepared to handle even the toughest waters.

🏊‍♂️ Ready to conquer the waves? Let us know how these tips help in your next open water race! 🌊🔥