The Worst Case Scenario Handbook for Open Water Swimming

Have you ever seen those Worst Case Scenario books? You know the ones I’m talking about. They tell you what to do in the worst possible situations, if you ever need to escape from a giant octopus, for example. There is a Worst Case Scenario book for nearly every subject, it seems: parenting, dating, travel, etc. But what about open water swimming?

Do you know what to do if you lose your goggles, start chafing, get a cramp or have a panic attack? At some time or another we will all find ourselves in one or more of these situations. Here are some tips on how to survive it.

Lost or Leaking Goggles
The swim start of most open water triathlons can be chaotic, to say the least. When the race horn sounds, hundreds of athletes can literally be swimming on top of one another. What do you do if your goggles get knocked off by a stray elbow? What if they get bumped just enough that one side fills up with water? Fortunately, there are a few things you can do before you even get your feet wet.

First, find a pair of goggles that fits the unique shape of your face. Goggles that fit well will suction momentarily before falling off when you press them to your face, even without straps, and are less likely to come off during a swim. You should also inspect your goggles the night before or the morning of the race. Several factors (e.g. sun, chlorine, etc.) can weaken the rubber straps. Always have an extra pair of goggles on hand.

Try putting goggles on underneath your cap. They may still fill with water if you get bumped, but they are much less likely to come completely off.

Also, pay attention to where you start the race in relation to other swimmers. Unless you are fast enough to avoid a lot of contact at the front of the pack, you can position yourself near the back or to either side of the group at the start to decrease your chances of getting kicked or elbowed in the face.

Practice swimming without your goggles in the pool and in the open water to get used to opening your eyes under water. If your goggles leak or come off during your race, just try to relax and keep swimming until you are out of the crowd and can stop to adjust or put them back on. You may even decide to finish the swim without fixing them.

Chafing
Chafing is a common problem and is easily overlooked unless you have already experienced it yourself. If you wear a wetsuit, chafing is common around the neck and underarms. Testing out your race gear in the open water before the race will give you an idea of where you are prone to chafing. Once you have identified those areas, using products like BodyGlide or TriSlide to lubricate them will aid in prevention.

You may still begin to chafe during a race and could try to stop and adjust whatever you are wearing, but in reality, once it has started there is little you can do while in the water. You are better off pushing through it, finishing the swim and dealing with it later.

Cramping
Cramping can be very painful and potentially dangerous if it keeps you from being able to swim or tread water. Cramping among triathletes is most common in the legs. Prior to race day, stretching should be a part of your training and will help prevent future cramping. Also, work on increasing the flexibility of your feet and ankles so you can point your toes when you kick. Eating foods rich in potassium like bananas, yogurt, spinach, fish and beans, or taking potassium supplements can also aid in prevention. If you get a cramp during the swim, try not to panic. When you panic, other muscles in your body can tense up and make the cramp worse. Stop swimming and tread water while you try to work out the cramp by stretching the muscle. If the cramp is too painful or you are unable to work it out and continue swimming, raise your hand over your head to get the attention of a support boat to help you.

Panic Attacks
Panic attacks are more common than you may think and can happen to experienced swimmers and novices alike. They can be caused by a number of different things. Too many people, getting a face or mouthful of water, leaking goggles, thinking about what might be swimming around you, cold water, reduced visibility and poor weather conditions are the usual suspects. All of these things can create an out-of-control feeling and cause panic.

Many anxieties are caused by a lack of open water experience. Spend time swimming in the open water before the day of your race to help ease some of these fears and just get more experience “feeling” the water. Whatever you do, don’t swim alone in the open water. Take a friend with you or find a group to swim with.

If you do start to panic while swimming, try rolling onto your back, or tread water while you take some deep breaths. Force yourself to think about something other than what caused you to panic. If you need to, swim breaststroke, backstroke or tread water while you calm down. If you are unable to get yourself to calm down, raise your hand over your head and get the attention of support personnel.

Whether you are an experienced swimmer or a novice, you may experience a worst case scenario at one time or another. Being prepared and having a plan for when they happen will help you make it through to your next race.

Josh Green, 30, lives in Salt Lake City with his wife and two young boys. He has been swimming practically since birth and got hooked on triathlon after his first race several years ago. He competed in several triathlon, 5K, 10K, and ocean open water races. Josh shares his love for open water swimming on his blog at www.utahopenwater.com and can be contacted at joshuakgreen@gmail.com.