How to swim in choppy water

Port Phillip Bay can change during a swim. A calm surface becomes short, irregular chop and the stroke that felt easy on the way out suddenly misses water.

The first decision is not technical: should you keep swimming? If the conditions exceed your experience, make the exit early. Technique advice is not a reason to stay in unsafe water.

When the conditions are manageable, a few changes can help.

Keep the stroke moving

A long pause at the front gives chop more time to move the lead arm and body. Shorten an exaggerated glide and use a slightly quicker rhythm.

This does not mean windmilling. Keep pressure on the water through the catch. The recovery simply arrives a little sooner.

Recover clear of the surface

Chop can catch a low, wide recovery. Allow enough elbow lift for the hand to clear the uneven surface.

Do not force a textbook high elbow if the shoulder dislikes it. The goal is clearance with relaxation.

Make the breath small

Rotate with the body and inhale through a smaller opening. Turning the face slightly towards the trailing shoulder can shelter the mouth from oncoming water.

If chop is consistently arriving from one side, breathe away from it. This is why practising both sides in calm water is useful.

Missing one breath is not an emergency. Put the face back in, exhale and take the next available breath rather than lifting the head and fighting the surface.

Sight at the top of the chop

Forward vision may disappear between short waves. Sight more frequently and accept that some looks will show only water.

Use a large landmark above the horizon. A small buoy is difficult to find when every surface movement hides it.

Hold the trunk together

Chop moves the shoulders and hips in different directions. Think about keeping the ribs and pelvis connected while allowing the body to roll with the water.

A slightly firmer kick may help balance, but an all out kick is expensive. Use enough to support the stroke.

Practise without pretending

Choose mild chop with an experienced group and an easy exit. Rehearse breathing both sides, changing rhythm and returning to shore.

Do not seek rough water simply to prove toughness. The best open water swimmers I know are not casual about conditions. They are good at noticing when the planned session no longer fits the bay in front of them.