Last week we looked at some of the drills that you can do in a pool to help prepare you for open water swimming and, hopefully, you have also managed to get in some open water sessions at a facility like Heron Lake or Open Water Swim UK. There is more that you can do to prepare for the event itself when you get to the venue -- remember that for most open water swim events there will be no access to the venue before the race for swimming but there's usually nothing to stop you looking around.

Check out the swim course

Knowing the swim route in advance will aid you when it comes to racing. Things you need to be aware of are:

• Position of the start line – this can be some distance from the swim entry and is worth knowing. You do not want to have to sprint 400m to get to the start line on time
• Which direction around the course you need to swim. Some courses are more complex than others.
• Which side of the buoys to swim – this is usually dictated by the direction
• How many laps you need to do
• Position of the exit from the swim and the route to transition

It is worth picking non-moving objects (such as trees, electricity pylons etc) that are in line with but beyond the buoys. Once at water level, it can be difficult to focus on the buoy itself due to swimmers, waves, splashing etc in the way. Frequently race organisers issue swim caps that are the same colour as the buoys; this can make sighting accurately a little more difficult.

Remain hydrated…

Unlike swimming in the pool, in open water you cannot stop for a drink if you get a bit thirsty. As a general rule it is not advisable to drink the water you are swimming in, so it is important to make sure that you are well hydrated before you race. This will not only allow you to race to your full potential (generally it has been shown that a 2% decrease in body weight can lead to a 20% decrease in performance), but it will also help to reduce the likelihood of getting cramp.

Put your wetsuit on with care

Make sure that you spend plenty of time putting on your wetsuit to make sure that it is fitting properly and not likely to hinder your stroke.

Wear everything (race top and shorts or one piece tri suit) you plan to race in under your wetsuit; this can include your race number pinned to a top if you are not wearing a race belt. Attempting to put a dry top onto a wet body will prove to be very difficult.

If you have been given a timing chip, make sure you put it on underneath your wetsuit. Otherwise, you will have to take it off to get your wetsuit off, and then put it back on again.

Taking time over the wetsuit fitting process will also allow you to focus on something other than your race nerves.

Wear two swim caps

Generally you will be given one swim cap by the race organisers. If you put your own swim cap on underneath this it can help to keep your head warm in the cold water. You can also put your goggles on top of the first cap and underneath the second (race) cap. This way, if your goggles are knocked during the swim start, they are unlikely to come completely off and disappear into the depths of the water.

Have two pairs of goggles ready for race day to help with conditions. A light coloured pair will help if conditions are overcast, use a dark or tinted pair for bright sunny conditions.

Get into the water before the start

If at all possible, get into the water five minutes before the start of your race. This will give you time to flush water through your wetsuit to seal it onto your body and also give you the opportunity to get used to the cold on your face and to practice some strokes before the start.

Position yourself according to your realistic ability

Open water swim starts can be quite frantic with hundreds of people all trying to get the best possible start to their race. This can cause people to end up being punched, kicked and swum over which can be off-putting if you are unprepared for it.

It is better to place yourself at the back and to one side of the group if you know that you are unlikely to be leading the swim. The side you choose will be dictated by the position of the first buoy. If the first buoy is to the right, then you will need to position yourself to the left of the group, and vice versa. Although this will involve you swimming a few extra metres, it will allow you to start your race on your own terms and in your own space. You will be able to overtake those who set off too fast or became overcome by panic on being swum over.

Remember you can float in your wetsuit

Your race is not necessarily over just because you have a panic attack in the water. If the cold, wetsuit restriction and jostling at the start cause you to panic, just roll over onto your back and concentrate on your breathing. Your wetsuit will keep you afloat so you do not need to waste energy on treading water. Once you have calmed down, you can just roll over and try again. By this time, the jostling should be over, and you should have clear water in which to swim.

During the swim

Once the gun has gone and the race (or your wave) is under way it isn't just a matter of putting your head down and swimming! There are other things to think about in order to ensure you have the best possible swim.

Remember the route

Having planned in advance, you should be clear on the most direct route to take around the swim. It is worth sighting every 6-8 strokes to avoid veering off-course. Few people swim in a perfectly straight line and less frequent sighting can lead to an unnecessarily long swim.

Draft

It is legal to draft in the swim section of races. This is achieved by swimming alongside another swimmer with your hand entry between the hip and knee of your chosen ride. This can reduce the amount of effort you put in by up to 15%. It is important not to touch the other swimmer, as once they realise what you are doing they are unlikely to be very happy about it!

You should rely on your own sighting, as an easier swim may not be a faster swim if the swimmer you choose to draft off has no sense of direction.

Focus on your stroke

In the heat of a race it is easy to give no thought whatsoever to your stroke. However, focusing on this can take your mind off the cold and will also make your swimming more efficient. It is a shame to make all that effort in the pool working on your stroke and making your swim faster, only to let it all go during the race. Longer and more powerful strokes will allow you to reduce the number of strokes you take over the race, which in turn, should make you less tired on exiting.

Depending on fitness levels, some people might appreciate either relaxing your legs about 100m from the finish or engaging a stronger leg kick.

If attempting to finish your first race for fun then relaxing the legs will help you to avoid cramp when you put your feet down and climb out of the water. Alternatively, for the fitter and more competitive, a stronger leg kick will help the blood flow to the legs making it a little less disorientating when you stand up and start to run to your bike.

Dan Bullock runs Swim for Tri and is a highly regarded coach, winning London Region Coach of the Year in 2005/6 and 220 Coach of the Year in 2005. His co-author Dawn Hunter, a senior swim coach for Swim for Tri is a BTF Level 3 Triathlon Coach, British Cycling Club Coach, ASA Swimming Teacher and a YMCA Personal Trainer.