Open water swim panic: what to do

I'm Kevin Andreosky. I've finished three Ironman races and a few ultramarathons, but I got into triathlon to support a friend at their first race. SoftStart Tri is the site I wish they'd had.

Feeling panic in the first few minutes of an open water swim is common, even for experienced athletes. Your heart rate spikes from the start, the water is dark, and someone kicks you. It passes if you have a plan.

The plan

1. Stop swimming. Roll onto your back or tread water.
2. Breathe out slowly. Long exhales calm you down faster than gasping in.
3. Rest legally. USA Triathlon rules let you rest by holding an inanimate object such as a buoy or a stationary boat, and you can stand on the bottom. You just can't use it to move forward (USAT rule 3.1, Multisport Competition Rules). Safety kayaks and paddleboards are there to help. Ask at the athlete briefing how they handle resting swimmers.
4. Restart easy. Breaststroke or easy freestyle, eyes on the next buoy.
5. Signal if you need help. Raise an arm and wave. Lifeguards and kayakers are there for this.

Before race day

• Practice in open water with a group. Many Florida tri clubs host beginner open water swims.
• Start at the back or side of your wave so you avoid the pack.
• Warm up in the water if the race allows it.
• If open water is not ready yet, pick a pool swim race or a duathlon.

This is general information, not medical advice. If you have a heart condition, talk to your doctor before racing.

FAQ

Can I rest during a triathlon swim?

Yes. USA Triathlon rules let you rest by holding a buoy or stationary boat, or by standing on the bottom, as long as you do not use it to move forward. Ask at the athlete briefing how safety kayaks handle resting swimmers.

Is it normal to panic in an open water swim?

Yes, it is common, especially in the first minutes. Stop, float, breathe out slowly, then restart easy.

Can I do breaststroke in a triathlon?

Yes. USA Triathlon rules allow any stroke.

Last updated Oct 16, 2026. Race details change. Always confirm on the official race page.

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