Open Water Swim Training
Wed, 03. Mar, 2010
Open Water Warm-up
If you are unable to get in and warm up before an event or the thought of getting in to warm up then out again puts you off. Jog gently for 5-10 minutes then do 10 arm swings forward 10 arm swings back with each arm 10 shoulder shrugs back and forwards. 10 punches alternate with each arm. Learn forward and imagine your are swimming turn your head to mimic breathing to make sure your swim hat is not rubbing on your neck, do this for 30 seconds. You are now ready to start.
Look for safe entry and exit. Once you enter you can make the water cloudy masking debris holes and the uneven bottom below. Discuss what you plan to do first with your friends try 2 small laps rather than one big lap, it is much harder to do mentally another lap and builds up mental toughness. Stop after first lap discuss briefly. How good were you at sighting and repeat if you all feel confident and not too cold to proceed.
Do not stand up when exiting until you can touch the bottom with both hands on several swim strokes because you may be swimming over a shallow bar.
It is quicker to swim than to try and walk in water up to your knees.
One-piece Triathlon suit can be worn under a wetsuit the material should be quick drying. Race clothing moves with you and can stop neoprene rubbing on your skin.
It should be comfortable not too tight or lose. Any excess movement will cause chafing. Triathlon specific clothing is designed to be quick drying so you can swim bike and run in same outfit.
Large goggles give much better visibility and can reduce anxiety and reduce claustrophobia experienced wearing a wetsuit.
Use Anti fog to stop swim goggles from steaming up. The warmth given off from your face and the cold-water temperature cause this to happen. It is important to fit your goggles on no more than a minute before you get into the water otherwise the air inside warms up and when you have contact with the cooler water they steam up.
Swimming in a large expanse of water can make you insecure with fear, this is perfectly normal
