Open Water Swimming Tips
Let’s be honest, swimming in the open water is all about the unknown(s). You can’t typically (unless your swimming in the ocean) see 3 ft in front of you. Which is just the start of what makes open water swimming very stressful. So lets look at some of the unknowns.
- First, because of the water being dark and cloudy, you have that feeling of not knowing what you’ll touch in your next stroke. Whether it's Jaws, the Lock Ness Monster, or that creature no one has ever heard of! It's on your mind and is making you look for the panic button.
- Second, it's probably rougher than the pool you've been practicing in and your stroke is not working.
- Third, there's no line on the ground to follow, so now you have to look to see where you’re going and trying to breathe at the same time.
- Forth, we have no wall to hang on to or push off. Which means I have to keep swimming!! Where’s that panic button!
So here are some tips!
TIP #1
My first tip is to slowly get acclimated to the open water environment. Don't just jump into the water and start swimming. Slowly get into the water and get adjusted to the temperature first. Then put your head in the water. Look around, stretch out your hands and see if you can see them. Now is probably the time to wrap your head around the fact that its dark, cloudy and your visibility will not be good. Whatever the conditions, you have to be ready for it mentally. This is also a great time in chest deep water to swim parallel to the shore for 25 meters to check your goggles and the water surface before going out further. During the 25 meter test is also your chance to get comfortable with the temperature and the water clarity. Continue to take your time until you're completely comfortable. It's easier to have a panic attack in chest deep water than out in deep water. Something not right? Just stand up and regroup.
TIP #2
Now that your comfortable and your anxiety level is under control its time to go swimming. Even if the course you're on has buoy's, it's time to stop and once again get familiar with the environment. Picking landmarks to aim for before you start swimming will give you a good chance of going straight. Look for large objects on shore that will be very easy to see while swimming and use those to guide you rather than the swim buoys. Lots of athletes will look at their post race data and find they swam an extra 100 meters or more farther than they needed to because they didn't swim straight. Which brings me to tip #3 - sighting.
TIP #3
To swim fast in open water is to get your navigation perfect. Sighting is hopefully something you've been practicing in the pool, because it is one of the most important parts of open water swimming. If you're in a pack of swimmers you shouldn't have to sight that often. I typically sight every 6 strokes when I'm off of a group. As you’re reaching with the hand on the side you don’t breathe on, look up, put you head back in the water and then roll on to the side that you breathe on to take a breath. It’s also important during the sight position that you don’t drop your hips because that will slow you down. Try to lift your eyes out of the water with your neck not your shoulders will help this issue. This sight stroke should be practiced in the pool about 2-3 times per 50 meters. If you find yourself disorientated, stop for a second and regain composure and your bearings. There is far more to be lost by swimming in an entirely wrong direction than taking a moment to reset.
TIP #4
Finding a rhythm...Stay relaxed! To swim efficiently we need to feel relaxed.
Tension can inhibit the stroke mechanics and increase your heart rate. When the water surface is like the pool your stroke should not change, it will be long and strong with a good kick. If the water is choppy or rough, don’t swim harder. Swimming harder uses more energy and commonly creates more drag which
actually slows your swim down! When it's choppy or rough the most effective swim stroke in open water is one with high turnover where you grab as much water as you can then quickly get your hand recovered and back in the water to pull again. Have a high early catch, increase your stroke rate with a shorter stroke reach, constantly gripping the water so the chop won’t push you back…no gliding. Your stroke should adjust to the conditions and find a rhythm that works with the chop or waves. Practice increasing your stroke rate in the pool. It will allow you to develop the fitness and rhythm to maintain a higher turnover when you swim open water.
In preparing for the physicality and techniques needed for open water races, here's a OWS workout that I have my athletes do. It's even better for race simulations if done with other swimmers if possible. Not knowing your heart rate, zones are based on PE (perceived effort). Adjust the distances based on your fitness.
Warm Up:
300 meters @ PE 5-8
Main Set:
500 meters focusing on sighting and turning around buoys.
3 x 100 meters practicing race starts.
500 meters drafting other swimmers
3 x 200 meters practicing race starts
500 meters at race pace
Cool Down:
100 meters @ PE 6
With the effects the virus has had on public pools, it comes as no surprise that everyone is heading to the local lakes or beaches to get their swim workouts in. Some people like myself have a pool and are using a tether system to get that swim workout in. More on this below.
NEVER SWIM ALONE! I don't care how good of a swimmer you are. It takes one leg cramp or an unexpected gulp of water and things get scary quickly. Hopefully you've got a group or club that have scheduled swims with kayak support. I double down on safety and wear a swim buoy like the one in this picture for piece of mind.
So as you go to the open water environment, use these tips to make your swim enjoyable and safe.
Now, using my pool tether system...during the month of June, I'm offering to the first three people that email me at the address below a free swim analysis that I'll film of you - $100 value. Use MYSWIM in the subject line.
Contact info:
kotriathloncoaching@gmail.com
Stay safe athletes and keep training!!
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