Open water swimming continues to grow in popularity among fitness enthusiasts, endurance athletes, and recreational swimmers. Unlike swimming laps in a pool, open water swimming offers a unique experience that combines physical fitness, mental wellness, and a connection with nature.
In the video above, UOI’s Dr. Alan Daniels, Dr. Brad Blankenhorn, and PT Director Dave Pezzullo explain why understanding the key differences between pool swimming and open water swimming can help you stay safe and enjoy the experience, whether you’re preparing for your first open water swim or looking to improve your performance.
Why Open Water Swimming Is So Popular
Many swimmers are drawn to open water because of the freedom and challenge it provides. Swimming in lakes, bays, rivers, and oceans allows athletes to experience changing conditions, beautiful scenery, and a sense of adventure that isn’t found in a traditional pool.
Beyond the enjoyment factor, open water swimming offers several health benefits:
- Excellent cardiovascular exercise
- Low-impact activity that reduces stress on joints
- Minimal loading on the feet and ankles
- Improved endurance and stamina
- Enhanced mental clarity and stress relief
- Increased connection to the outdoors
Dr. Blankenhorn says that for individuals recovering from foot or ankle injuries, open-water swimming can be an excellent way to maintain fitness while reducing impact on vulnerable areas.
Transitioning from Pool Swimming to Open Water
One of the biggest adjustments swimmers face when moving from the pool to open water is navigation.
In a pool, swimmers rely on lane lines and walls to maintain direction. In open water, there are no lanes, making it essential to develop strong sighting skills.
What Is Sighting?
Sighting is the practice of periodically lifting your head during your swim stroke to identify landmarks, buoys, or finish markers. Dave Pezzullo says effective sighting helps swimmers maintain a straight course and avoid swimming unnecessary extra distance.
Many experienced swimmers recommend:
- Identifying landmarks before entering the water
- Swimming parallel to shore when possible
- Checking your direction regularly
- Practicing sighting during pool workouts
Understanding Water Conditions
One of the most exciting aspects of open water swimming is that conditions change daily.
Factors that can affect your swim include:
- Tides
- Currents
- Wind
- Waves and chop
- Water clarity
- Weather conditions
Because conditions are constantly changing, swimmers should always check local tide charts and current forecasts before entering the water.
Swimming with Currents
Pezzullo recommends starting a swim against the current and returning with the current. This strategy allows swimmers to tackle the most demanding portion of the workout while they are fresh and benefit from assistance during the return trip.
Breathing Techniques for Choppy Water
Wind and waves can make breathing more challenging in open water.
Swimmers who breathe exclusively to one side may struggle when waves are hitting from that direction. Learning bilateral breathing—or breathing comfortably to both sides—can make a significant difference.
Benefits of bilateral breathing include:
- Improved adaptability in changing conditions
- Reduced risk of inhaling water
- Better body balance and stroke symmetry
- Greater comfort during races and long swims
Preparing for Longer Distances
Unlike pool swimming, where stopping for a brief rest is easy, Dr. Daniels says open water swimming often requires continuous effort over longer distances.
To prepare:
- Gradually increase your swim distance.
- Build endurance through consistent training.
- Practice race-day nutrition and hydration strategies.
- Become comfortable swimming without frequent breaks.
Confidence and preparation are essential for success in open water environments.
The Rewards of Open Water Swimming
Despite its challenges, many athletes find open water swimming incredibly rewarding.
Local races often support environmental initiatives, waterway preservation projects, and charitable organizations. These events provide opportunities to challenge yourself physically while becoming part of a supportive swimming community.
In regions with abundant lakes, rivers, and coastal access, swimmers have unique opportunities to train and compete in beautiful natural settings.
Final Thoughts
Open water swimming combines fitness, adventure, and mental wellness in a way few sports can match. By learning proper sighting techniques, understanding tides and currents, developing adaptable breathing patterns, and respecting changing conditions, swimmers can safely enjoy everything the sport has to offer.
Whether you’re training for a race or simply looking for a new fitness challenge, open water swimming can be a fun, rewarding, and effective way to stay active while enjoying the outdoors.
Alan H. Daniels, MD
, is a Board-Certified spine surgeon who specializes in adult spinal deformity and other complex spinal disorders, including scoliosis, kyphosis, flatback syndrome, failed spinal surgery, degenerative spinal disease, spinal trauma, and spinal tumors. Many of his patients have undergone one or more previous spinal surgeries, although he also performs primary spinal surgery.
He serves as Chief of Spine for the Orthopedic Department at The Miriam Hospital and Rhode Island Hospital. He is also a Professor at The Alpert Medical School of Brown University and co-director of the Brown Spine Surgery Fellowship.
Brad Blankenhorn, MD, specializes in the treatment of common and complex disorders of the foot and ankle. His practice focuses on reconstructive surgery for deformity and degeneration in the foot and ankle, as well as the treatment of acute and subacute traumatic injuries to the foot and ankle.
Dr. Blankenhorn has experience in the treatment of arthritic conditions of the foot and ankle, including joint fusions and total ankle replacements. His practice also includes the arthroscopic treatment of traumatic, arthritic, and sports-related injuries of the foot and ankle.
David J. Pezzullo is the Director of Physical Therapy for University Orthopedics. Dave is a Board-Certified Clinical Specialist by the American Physical Therapy Association and is certified by the National Athletic Trainers Association as an athletic trainer. Dave has served as a physical therapist and an assistant athletic trainer for the Providence Bruins Hockey Team of the AHL since 2011. He has published several peer-reviewed journal articles, book chapters, and delivered presentations at several national professional conferences. Musculoskeletal rehabilitation of the shoulder, knee, spine, hip, foot, and ankle are Dave’s area of expertise and clinical interest.