Mulcahy Performance Consulting

3 THINGS I LEARNED ABOUT open water swimming anxiety— the last one is 🤯

After 11 of years competing in open water events and 7 years working as a sport psychology consultant, I’ve learned a lot about managing open water swim anxiety.

Here are 3 that really stand out so you can apply them yourself:

1️⃣ When I first started competing in triathlons, I thought that because I grew up a competitive swimmer I would have no problem swimming in open water. Looking back now, I realize how naive I was.

The first time I put my face in the murky water, my heart dropped into my stomach and panic ensued. I quickly learned to respect the body of water I was about to swim in.

2️⃣ Implementing an open water routine was game changing for my racing. Now, I let my body get used to the almost always cold water before I put my face in. I take a few grounding breaths and then bob up and down in the water.

I expect to feel a flurry of nerves at first, but trust they will go away pretty quickly. It’s not a fancy routine but allows me to adjust to a different environment.

3️⃣ Don’t forget - have a plan for if and when you feel overwhelmed. Even though I’m very comfortable and experienced racing in open water, there’s still times when I need to roll onto my back to catch my breath after being kicked in the head during a mass start.

Giving yourself space to regain control isn’t a sign of weakness in open water but rather responsible racing.

What important realizations have you had around open water swimming?