The Triathlete Blueprint Newsletter #107-From Fear to Freedom: Overcoming Open Water Anxiety

Yan Busset
May 17
6 min read

Read time: 5min.

By Coach Yan Busset

Scared of Open Water? Here's What You Can Do About It

There’s something not many triathletes like to admit, but I will, because I’ve lived it. Being scared of water is more common than most people think. And even among those who are comfortable in a pool, many experience fear when they step into a lake or the sea. The dark water, the unknown beneath you, the sudden loss of visibility... it can trigger something primal.

But here’s the truth: if you’re not comfortable in open water, there’s no shame in it. It’s nothing to be embarrassed about. A lot of people carry fear from childhood, or just never made peace with the water. Admitting it is already a huge first step.

And I know this better than most, because I’ve lived it myself.

My Own Story: From Fear to Obsession

When I was four years old, I had a near-drowning experience at the seaside. I slipped underwater, and it probably lasted just a few seconds, but it left a lasting mark. For years, I had what I’d call a true fear of water.

My parents tried to help me. They put me in lessons, but the methods back then weren’t gentle or progressive. I remember saying a firm “no” to swimming. Even in high school, I was the only one stuck in the shallow end, too scared to go into the big pool. That was a wake-up call. It was embarrassing, and I knew I needed to change something. Around the same time, I got interested in triathlon, and I understood that if I wanted to do one, I had to learn how to swim.

The turning point came during a holiday in Spain, in warm, crystal-clear water. That changed everything. I put my head under, used a mask and snorkel, saw the fish below me, and for the first time, I stayed calm. That was the moment I overcame it. I started teaching myself how to swim, and eventually, I couldn’t get out of the water. Swimming became my strongest discipline in triathlon.

Because I’ve been through that journey, I can truly relate to people who are afraid. And after years of coaching, I’ve worked with all kinds of swimmers: babies, older adults, people with disabilities. I’ve seen how learning to swim can change lives. But the first step is always the same. Accept your fear, and be willing to face it.

Why You Can Be Fine in a Pool but Panic in Open Water

Many athletes are comfortable in a pool but start to panic in lakes or the sea. It’s not just about technique, it’s about the environment.

In Finland, our lakes are often dark. You can’t see the bottom. You don’t know what’s there. That creates anxiety, even for experienced swimmers. On top of that, most people already have small technical gaps, especially with breathing. If you’ve learned to swim without truly making peace with the water first, anxiety will come back as soon as things get tough.

That’s why mastering comfort in the water is more important than just drilling arm technique. In the beginning, we should focus on proper exhalation, on being able to stay underwater, dive deeper without panic, float calmly, before worrying about swim drills.

Anxiety Triggers in Races

Now take that fear and put it into race conditions. A mass of people around you. Waves and turbulence. Limited visibility. An aggressive pace at the start.

If you haven’t dealt with your fears before race day, they’ll come back even stronger. And worse, many people start their swim way too fast. There’s that pressure of the group, the adrenaline, the feeling that you need to follow the others. But they do that without any kind of warm-up. From zero to full speed. It’s a recipe for disaster.

After just 100 meters, they’re already in oxygen debt and feel like they can’t breathe anymore. The panic that follows isn’t because something is actually wrong. It’s just the physical consequence of starting too hard, too cold, too fast.

One simple way to avoid this is to warm up properly. And by that, I mean really warm up. In a pool session, you might swim almost a kilometre before your first interval. But in a race? Many go straight in, no prep, just all-out from the first stroke. That’s the worst possible approach.

You need to get the body moving, raise the heart rate gradually, open the pipes a bit, so when the start comes, you're already in rhythm. It changes everything. You’ll swim smoother, calmer, and it will significantly reduce your anxiety.

Facing Fears Before Race Day

Don’t wait until race day to face your fears. Train in similar conditions beforehand. Swim in a lake. Swim with people around you. Don’t go alone, even if you’re a strong swimmer. Swim with people you trust. Use a safety buoy. It helps with visibility and can also be your safety net at the beginning of your open water journey.

Also, make sure your gear isn’t adding to the problem. I’ve seen too many athletes panic because of wetsuits that are too tight around the neck or too stiff in the shoulders. It can feel like you can’t breathe, which just makes anxiety worse. Invest in a good wetsuit. A flexible, well-fitting suit can make a huge difference.

Be Prepared for Anything

You also need to know how to react if something goes wrong. Learn to float on your back, breathe calmly, and reset. You can practice that in the pool, then take it to open water. Know the race rules. Most allow you to hold on to a buoy or a kayak without being disqualified. Just knowing that can help you stay calm.

And train above race volume. Don’t just aim to survive the 1.9 km in a Half Ironman. You should be swimming 2.5 km regularly so that 2 km feels like nothing. Cramping? Most cramps aren’t about electrolytes. They’re about a lack of fitness for the required effort. Build fitness, not just fear tolerance.

Health First, Always

And finally, if you’re coming to triathlon later in life, do a medical check-up. Get a stress test. Get your doctor’s green light. In recent years, we’ve sadly seen some fatal accidents in triathlon swims. Many of them, I believe, could’ve been avoided with proper screening and realistic preparation.

The rolling start in races now gives a false sense of security. Back in the days of mass starts, people took it seriously. They trained hard to be ready. Nowadays, the lowered entry barrier sometimes means people don’t prepare enough. But triathlon is still a serious challenge. It’s supposed to be hard. That’s why we do it. But we do it for our health, not to take unnecessary risks.

Statistically, accidents happen, and each death is a tragedy. We should do everything we can to avoid it. But the sport is growing. More people means more risk. It’s not about minimizing what happens. It’s about understanding the reality and taking responsibility.

Like in marathons — and I love marathons — there are unfortunately medical incidents in almost every major race. It doesn’t mean we stop racing. It means we prepare better, we stay aware, and we respect what we’re getting into.

Triathlon is a tough sport, and that’s exactly why we love it. But safety always comes first.

Final Thoughts

If you want to swim well in open water, you need to be truly at peace with the water. Learn to breathe calmly. Face your fears. Train in real conditions. Go beyond the race requirements so you’re truly ready. And don’t underestimate the swim part just because it’s the shortest segment or because it’s the one you struggle with the most. You need enough volume and preparation that you surpass the goal, not just barely reach it.

Know how to react if something goes wrong. Know where the help is. Trust that panic will pass, and that you’ll come out stronger.

And remember, I was the kid who stayed in the shallow end while everyone else swam laps. If I can do it, you can too.

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