Panic attack in the water

Try to get back in the water today or tomorrow and just play.  Don't go for a workout.  Wear your wetsuit, swim a little bit, but mostly just play in the water, like you did when you were a kid.  

At your race, stay to the back or the outside and take it slow to start.  You can always do a bit of breast stroke or back stroke if you find yourself panicking.  Good luck.  

x2 ^^

Get back in the water. Many times. To quote Yanti, "splash along like a happy duck." For me, it helped to stick to the edges where I could touch until I calmed down. Getting used to the feeling of the wetsuit takes time for me every season - I've got to recondition myself to that feeling every single year...but it can be done!

Oh hey, I heard my name and then you giving some good advice

There's some additional good stuff I wrote about open water swimming, even if you only have until Sunday--really good tips on breathing and race day strategies to get you through the swim.

Good luck!

http://beginnertriathlete.com/cms/article-detail.asp?articleid=2469

Doing so will go a long way to averting panic-like feelings, but remember--even if they do happen, you don't have to act on them. FEELING like you're panicking does NOT mean that you are in grave danger. It means that you feel awful. But you are actually fine. Keep calm as you can, breathe, float and keep going as you can.

And for the love of all that is holy - DON'T mediCate before going in the water.

Some people find that it helps to mediTate, but medication is really the last thing you need for open water anxiety.  

Hey, at least you did an OWS BEFORE the race.  My first OWS was at the race.  Terrible, it was like I forgot how to swim.  And yes, I was a decent, comfortable swimmer.

I can't tell you how many threads we get on this topic so you are not alone. 

As said above, get back out at least 1 more time and just have some fun.  No pressure.  It is much easier the 2nd or 3rd time. 

Duane

Oh yeah, lots of OWS, especially if you're a relatively new swimmer. Someone posted earlier this week that OWS has little in common with the pool. Other than staying on the surface of the water, it really rings true.

This year I've been going nearly every Saturday since it got warm enough, and last weekend ran into a mat of weeds during a sprint tri and still nearly panicked. I say nearly, because I stopped and cleared it off, but a year ago it would have been full-blown panic. Learning how to deal with situations in training prepares you for the unexpected, but a race is still different.

x3

Great advice from Miss Yanti! I'll only highlight and emphasize the acclimation part. Get in the water, get wet, splash around. Get used to the feel of being in the water in the wetsuit. Then swim some to get used to that.

One big thing for me on race day is a good warm up. Even out of the water, right before the swim. I like to get my HR up with enough time to let it settle a bit  just before my wave starts. Going from zero to sixty with a cold motor is not good!

This is a great read.

I had my first race of the season on monday. An oly. It was also my first OWS of the season.

From the time I jumped in the water, my HR spiked and it never really settled in. rough way to start a race.

I would add to the great list of suggestions that you get in the water as soon as you can. Most wave starts go off in 5 minute increments or so. Get in as soon as you can. If you are like me, your HR will spike. You will then have 5 minutes to get it back together. I didnt do that monday but I will from now on.

I really like the comment that just because I feel like I am freaking out, it does not mean that I really am. It is just a feeling. I am really safe and fine as a swimmer. Great thought.