Open water in the UK
How to Prepare for Open-Water Swimming in the UK
Open-water swimming has surged in popularity across the UK, offering an exciting alternative to pool swimming. The challenge and exhilaration of swimming in nature provide a unique way to hone your skills, push your limits, and connect with the environment. However, mastering open-water swimming requires more than just strong swimming abilities.
It involves understanding the specific conditions, the swimming gear you need, and safety considerations unique to the UK. In this article, we explore all you need to know about open-water swimming, so you can get out there and explore the UK’s open waters with confidence.
1. Understand UK Waters.
The UK offers diverse open-water environments, from serene lakes and rivers to rugged and wild coastlines. Each setting presents its own set of challenges and requires some preparation.
Lakes and Rivers:
Freshwater environments like the Lake District or River Thames provide relatively calm conditions, though currents and water quality can vary. Make sure you understand the flow of the river and check the specific entry and exit points.
You can check the location of sewage outflows on the River Trust’s water quality interactive map and historic water quality data on the Environment Agency’s water quality map.
Coastal Waters
The UK’s coastlines, including prime swimming and scuba diving spots like Cornwall and the Scottish Highlands, offer stunning scenery but require respect for the sea. Be aware of tides, currents, and the potential for sudden weather changes. Coastal swimming is as much about reading the environment as it is about physical ability.
You can check coastal water quality using the Surfers Against Sewage real-time map and the Swimfo map.
2. Choose the Right Swimming Gear.
Choosing the right swimming gear is essential for open-water swimming, particularly in the cooler UK waters. Even experienced swimmers need the insulation provided by a good wetsuit.
The UK’s waters are often chilly, making a high-quality wetsuit essential. A suit with a thickness of 3mm is typically sufficient for most UK conditions. If you don’t feel the cold, you might want to switch to a silver-lined swimsuit in summer.
Polarized or tinted goggles are recommended to reduce glare from the sun and improve visibility in murky waters. A bright-coloured swim cap will ensure you are visible in the water, which is essential in areas with boat traffic.
3. Prepare for the Unexpected.
Safety in open-water swimming goes beyond just knowing how to swim; you need to be prepared for the unexpected as well.
Cold Water Shock:
Even for seasoned swimmers, cold water shock is a danger. Acclimatization is key - gradually lowering the water temperature over several sessions so your body can adapt. Always enter the water slowly to allow your body to adjust.
Swim with a Buddy:
Despite your experience, always swim with a partner or in the presence of a safety crew. Open water can be unpredictable, and having someone nearby can make a critical difference in emergencies.
Use a Safety Buoy:
A safety buoy can enhance your safety in the water by ensuring you are visible and provides buoyancy in case of fatigue. Some models also come with waterproof compartments for carrying essentials like a phone or energy gel.
4. Adapt Your Training and Techniques.
Transitioning from pool to open-water swimming requires adjustments in your technique and training methods. These are some of the top skills to practice as you prepare for open-water swimming.
Sighting: In open water, there are no lane lines or walls to guide you. Sighting—lifting your head periodically to check your direction—is important. Practice incorporating sighting into your stroke rhythm without losing momentum.
Drafting: Taking advantage of drafting behind another swimmer can reduce drag and conserve energy in open waters. In races, this technique can give you a competitive edge, but it’s also useful in training to mimic race conditions.
Breathing: Open water often requires bilateral breathing to keep an eye on the environment and to adjust to waves or chop. Practice breathing on both sides to maintain a straight course and stay aware of your surroundings.
If you want to try something different that enhances your swimming performance, consider joining a freediving course. You will learn how to increase your lung capacity, how to stay calm and relaxed under stress, and how to improve your streamlining and hydrodynamics. All of which is helpful when swimming in open waters.
5. Develop The Right Mindset.
Mental strength is as important as physical preparation in open-water swimming. The challenges of cold water, isolation, and unpredictable conditions require a resilient mindset.
Before a swim, mentally rehearse the course, visualizing yourself navigating through each stage. This can build confidence and reduce any pre-swim anxiety. Also, remember that even experienced swimmers can feel anxious in open water. Deep breathing exercises and focusing on rhythmic strokes will help calm your nerves and maintain your focus.
6. Join An Open Water Event.
The UK hosts a variety of open-water swimming events, offering you the chance to test your skills and have fun with other swimmers. Events like the Great North Swim in Lake Windermere or the Dart 10K in Devon are highlights of the UK’s open water calendar.
If you join an open-water swimming event, make sure you understand the course, familiarise yourself with entry and exit points, and plan your nutrition and hydration strategy. Getting used to cold water is important for early-season races when water temperatures are still low.
7. Respect the Environment.
As open-water swimmers, it’s important to be mindful of the environment and to help protect the natural waters we enjoy. Avoid wearing sunscreens that are harmful to marine life and choose reef-safe sunscreens such as Stream2Sea, Raw Elements, or Badger instead.
Be careful not to disturb wildlife and follow local guidelines for responsible swimming. Many open-water swimming events in the UK are linked to conservation projects. Participating in these can help fund and raise awareness about the protection of waterways and marine environments.
This article was written by Kathryn Curzon, a shark conservationist and dive travel writer for SSI (Scuba Schools International).
