Help! I panic in the water!

Originally posted by weeksid I have participated in two sprint length triathlons and three Olympic length. I have trouble every time in the water even when I practice open water swims. It seems to be the wetsuit (I have been through two so far). For my current race, I figured I would wear my wetsuit in the pool to make me more comfortable - NOT! It took me two lengths dog paddling to be able to put my face in the water and then after a few lengths I have to open my collar and partially unzip the back. I was able to swim freestyle after that. The water for my next race is already 66 degrees and I have two weeks to go. Should I get a tri-suit? Just swim in the triathlon top and bottom that I wore under my wetsuit from my last race? If I get a tri-suit, sleeves or sleeveless? V-neck versus one that is right up against my neck? As a background into why I have waited so long to have this figured out, I haven't participated in a race since 2020 (breast cancer and most races cancelled due to COVID). In addition, I recently had a total hysterectomy and my doctor only released me for full activity two months ago.

Welcome back to the sport. 

Maybe some clarifications are in order. 

Tri-suit:  A 1-piece lycra/spandex garment designed to be worn during all phases of a triathlon.  A tri-suit doesn't provide any protection from cold water.  It is an alternative to separate top and bottoms. 

Wetsuit:  A neoprene garment intended to be worn in cool/cold water.  There are tri-specific designs as scuba wetsuits aren't designed for significant arm motion.  A wetsuit works by trapping a thin layer of water between the wearer and the neoprene.  The wearer can usually heat this small amount of water up with only a slight amount of discomfort. 

A tri-specific wetsuit can be full sleeved, short sleeved, or sleeveless.  The choice depends on the wearer's preferences/tolerance for cold water.  Least "restrictive" is a sleeveless wetsuit, but it also provides the least protection from cold water.  All three styles provide significant buoyancy for the wearer's legs and that's why a lot of triathletes like wetsuits.  66F is certainly quite cold for most people and a wetsuit warranted for OLY or longer swims.  Most would want a wetsuit even for short sprints in water that cold. 

You're trying to do the right thing.  Wetsuits can feel very "claustrophobic" and it takes a fair amount of practice to be comfortable in them.   The more you practice, the better it gets, but...how you approach the practice can make a big difference.  You've already had some "bad" experiences with the wetsuit, so you're mind is predisposed to assuming more practice will be similarly "bad."  Your mind has a way of making that predisposition become the reality.  If you're headed to the pool thinking "this is going to suck..." it's going to suck!  You have to work very hard prior to and driving over to the pool to displace that predisposition with a more positive mindset.  Look forward to the extra buoyancy, and set in your mind an image of a neoprene-black river otter!  Get into the wetsuit, get into the water, and just experiment for a few minutes floating on your back, on your front.  Experiment with putting your face in the water while you're holding onto the wall.  Then...if you want...take the wetsuit off and swim your workout.  Your goal is to end the session with the wetsuit positively, even if that isn't swimming in it. Of course, you'll want to do a few of these and eventually swim in it, but don't rush things...you've got a lot of psyche to overcome and rushing into a "bad" experience will reset your progress.    (As you indicated , swimming partially unzipped is a step towards progress, so maybe do what I'm proposing with the wetsuit partially zipped at first.)

I hyperventilate all the time in open water swims, wetsuit or not.  I've had to figure out how to push through it and manage it.  I think I just get too geared up for the swim instead of enjoying it. 

The one thing that helps for me is to finish the exhale and get into some kind of breathing pattern, echoing the previous comment.  I know from experience the tightness is going to fade but it usually takes like 500 yards or so to get there and by then a sprint is over.  I also backstroke a little here and there...I'm not as fast but not terrible at it and it helps control breathing.