A complete guide to sea swimming

Most new triathletes will point to one element of racing as being the most nerve-wracking.

Yes, while there is a lot to consider in multisport (transitions, skintight outfits, chafing and trying to get trainers on without socks, just for starters!) it’s the open-water swimming that causes the most sleepless nights.

More so than that, it’s taking on a sea swim that can be the most worrying – and while you can manage that by only racing in fresh water (mainly lakes) – this means you’re automatically ruling yourself out of so many great events, including qualification to world champs, if they’re held in a coastal area.

Often these worries come down to lack of experience, as well as fears or phobias (we’ll level with you – it might have been a terrible robotic shark and two sinister notes, but Jaws has a lot to answer for).

After all, if you haven’t grown up in the surf then there’s a lot you won’t have experienced, including waves, swell, tides and currents, rips and wildlife.

It’s a shame, though, as a fear of sea swimming means you’re missing out on one of nature’s greatest playgrounds, as well as the chance to confidently compete in some of the best triathlons.

So, in this article, we enlisted the help of experts Norma MacLeod and Steve Bowens, authors of the ‘Safer Sea Swimming’ course (available online) to guide you through how to approach the ocean. Let’s dive in…

How to conquer tides

Aside from consulting a tide table (a good place to start either way), what more understanding of tides can you gain – and how can it help you plan your swim?

“Tidal currents generally sweep along one way or the other depending on whether it’s incoming or outgoing,” says Norma MacLeod.

“There are points in the tidal cycle where tidal currents increase in speed which can prove very tiring if you’re swimming against them.

“Unless you plan to swim with the tidal flow you should plan your swim around the slowest times of the tide, which (generally speaking) are the hour before and after high and low tide, called slack water.

“Please note, there are tidal anomalies around the UK that someone local to your area might have more knowledge on, so consult local beach lifeguards or swim groups.”

“There are two tidal movements: up and down, and then side to side,” adds Steve Bowens. “The up and down movement (tidal range) affects how far you might have to walk to get into the water.

“It’ll also affect where you can leave your things on the beach, so always check if the tide is coming in (flood tide) or going out (ebb tide).

“If it’s a flood tide and you leave all of your stuff on the beach it may have floated away by the time you finish your swim!

“The side-to-side tide movement (tidal flow) affects you in that it can make it much easier to swim along the beach one direction, but much harder to swim back.

“Buy a tide table from a local fishing shop and use it to familiarise yourself with what the tide is doing every time you go swimming.”

How to conquer waves

Moving on from tides, here’s an obvious one – waves. It’s important to know when a wave is telling you ‘no swimming’ and a little knowledge goes a long way.

“The tides also have a big effect on waves. You can arrive at a given beach at low tide and have nearly flat conditions, but the same beach with the same forecast and swell might have quite big waves and high tides. This is where local knowledge is important,” says Steve.

“Often (but not always) waves are more powerful and dumpy at high and low tide because the beach will shelve (drop off) more steeply. This means that the waves keep a lot of their energy until they’re ‘tripped up’ by the sudden shallow water.

“It’s well worth keeping a note of the swell and wind directions for a given beach so you can build a picture of what a given forecast might mean at that beach.

“When the swell is running directly toward the beach it will create bigger waves, whereas a swell that’s running across the beach may create much smaller and more manageable conditions.”

How to conquer currents

Ever wondered how you can feel like Michael Phelps swimming one way along a beach but like a lump of cement swimming back the other way? Currents are the thing to factor in here.

“Currents can increase your effort level if you’re swimming against them, but they can also push you further away from where you intended to swim. Conversely, if you know what you’re doing you can use them to your advantage,” says Norma. “Educating yourself on how to spot currents is advisable before taking up sea swimming.”

“As well as rip currents (see later on) there are also very strong currents on the shore where there are dumping waves. These can take you off your feet and make it very difficult to stand,” adds Steve.

“Tidal currents are strongest around headlands, so be careful to not swim on there unless you’re very confident you know where the current will take you.”

How to conquer rips

Rips can seem like a dark art to the uneducated and can throw off many swimmers. “Imagine throwing a bucket of water up a slope. The water will wash uphill and then flow back down towards you. Well, that’s exactly what a rip current is,” explains Steve.

“A wave is the bucket of water, and the beach is the slope, when a wave breaks it pushes the water uphill onto the beach and the water must flow back out to sea.

“It will find channels and deep gullies to do this, and when it gets to the sea level (just beyond the waves) it stops.

“Rips are responsible for over 70% of all rescues on UK beaches. They can be very dangerous because people often don’t understand what’s happening and try to swim straight back to shore and against the rip.

“If you’re caught in a rip, hold onto your tow float (you should always have one in the sea) and ride the rip out to deep water, where you can swim back beside the rip rather than in it, or swim through the rip and into the waves where the water is moving back to shore.”

How to conquer weather

Thinking the weather just affects how pleasant your swim feels? It’s more than that. “The weather is what creates the sea state,” says Norma.

“Understanding weather pattens such as wind speeds, wind direction and duration all contribute to state of the sea.

“You can have no wind on any day but huge waves caused by weather systems further out at sea, so get in the habit of checking weather patterns out in the Atlantic or North Sea, not just local weather.”

Bear in mind that poor weather not only affects the sea state but how you feel as you swim and how warm you are – wind and rain can make you colder and can also make swimming more difficult.

Equally, remember to apply sunscreen if swimming on a sunny day, as it can be easy to burn yourself.

How to conquer temperatures

“We all respond differently to water temperature and at different times,” says Norma.

“It’s a very individual thing. Body composition, time in the water, experience, acclimation and thickness of wetsuit will affect your time in the water, but personal factors like lack of sleep, dehydration or lack of nutrition can make you feel colder, too.

“All water around the UK is cold water [defined as under 15°C], therefore the RNLI advises wearing a wetsuit when swimming outdoors. For any beginner, start with very short times in the water and build slowly. Reduce time if water temperatures are dropping.”

How to conquer wildlife

Yep – we’re back to those creatures. While sharks may not be a factor in the UK, it’s still important to remember we’re guests in a marine environment.

“The UK has some of the most amazing wildlife and encountering it while swimming is one of the greatest privileges of being a swimmer in this country.

“If you see wildlife such as seals and they approach, then just enjoy the experience, and keep still and calm,” says Steve.

“Never approach a marine animal and never enter the water intending to go to look for them.”

While seals are usually being nosy, be especially cautious around seals with pups, as they’ll be protective of their young.

Also avoid startling seals napping on the rocks (usually digesting their food!) as this can cause them to enter the water suddenly and become injured in the process.

Where other sea creatures are concerned, in the UK you’ll want to look out for jellyfish and, again, local knowledge can help here. Ask any lifeguards if jellies are present and be sure to know which types can sting.

Look out for weever fish, too, which hide just under the surface of the sand and can give you a nasty sting.

We recommend wearing something on your feet, such as swimming socks. As for overseas swims, take advice from local experts and organisers.

This article is sponsored by Zoggs. The 220 team spent four days at the Quinta do Lago resort in Portugal testing Zoggs’ new range of wetsuits and was impressed by the versatility, fit and flexibility of the new range, with an option for every swimmer.

Visit the Zoggs website to find the wetsuit that will help you conquer your sea swim adventure.