Open water swimming is a unique and exhilarating experience, but it may not be a suitable endeavor for everyone. It is crucial for athletes to adequately prepare themselves before venturing into the vastness of open water. Jumping directly from the controlled environment of a pool into open water competition is not advisable. The transition requires careful training and acclimation to the new conditions.
The defining difference in open water swim practice is the surroundings. In an open body of water there are no pool markings or other that helps you navigate when swimming. But there are rays of sunlight, wind, and perhaps ripples or waves. These factors of swimming in an open body of water require the athlete to be armed with knowledge of the rules of behavior in open water, sewn into the subcortex. In the event of a health or life-threatening situation, this knowledge should come to the rescue.
The more experience on open water, the better. Only regular open water training sessions will help you feel comfortable and safe during a swim, especially in bad weather conditions. Remember: frequency of practice is the key to many problems. Open water swimming is different from swimming in a pool and requires special attention and specialized training.
A professional approach to swimming is impossible without long open water swimming training sessions. What is open water, and why are novice swimmers, and not only them, so afraid of it? Perhaps the answer lies in the lack of comfort characteristic of working out in the pool. Therefore, swimmers eager to achieve impressive success in open water should not only improve their swimming technique, but also solve psychological problems associated with the feeling of discomfort when training outside the pool.
Here are some recommendations on how to practice open water swimming to help beginner swimmers feel as comfortable in high sea or free flow as they do in the pool.
1.Do not avoid fear, but recognize it. Try to identify what is causing your discomfort in open water. You probably won't be able to tell right away what's making you uncomfortable when you're swimming across a lake or river. But trust me, once you identify the causes of your discomfort, you will quickly overcome it, as you will realize how irrational and insignificant these causes are.
2.Subdue your fear and put it to work to increase your effectiveness. No matter what anyone says, but man, albeit highly developed, but an animal, and sometimes we are no stranger to animal fears. Many beginners prefer not to leave a safe pool because of their fears. Imagine during open water swim workouts that the murky water of a body of water hides real danger and the only way to survive is to demonstrate the best speed. In short, run, or rather row, but don't forget to do it as technically as possible.
3.Talk to yourself. Sometimes, in order to overcome discomfort and triumph over irrational fears, it is enough to talk to a person whom you trust completely. And who but yourself you trust completely! Do not interrupt your inner dialog, discuss your achievements with yourself or talk about your goals. All methods are good if they lead to victory!
So, it is not easy to prepare mentally, to break yourself for an effective open water swimming program, but it is quite realistic. However, you should not limit yourself to the proposed recommendations. It is necessary to pay maximum attention to the preparation of swimming technique and improve physical form. For this purpose, we offer you the following exercises.
You put on a wetsuit and get into the water. But you have not yet warmed up, you may be cold! The first task: you need to swim 4 of our conditional "pools" crawl at a calm pace, without hurry. Important! Do not go at a fast pace. Swim calmly to warm up and stretch.
In order to execute this algorithm, it is necessary to take a step forward, tilt your head downwards, and form 4 lines. This procedure should be repeated in 4 separate sections, referred to as "pools". In an open water setting, there is no need to raise our head every time we need to breathe. Sometimes we just need to raise our eyes and look forward. But in open water swim training schedule we usually perform a more complicated variant.
It happens that in open water you do not know how to train for an ocean swim, and it can be difficult since you lack knowledge of your competitors' locations or the ideal swimming route. However, this exercise will serve as a helpful solution. It involves swimming 3-4 lengths on your chest and then switching to 3-4 lengths on your back.
You should already be well warmed up and stretch. Therefore, it is time to add accelerations. The algorithm is as follows: 10 rows at full power - 10 rows calmly. We swim like this again for 4 "pools". Our task is to work on the breathing skills for open water swimming. But do not forget to raise your head to orient yourself in space. Important! Some people don't know how to accelerate. And the whole distance swims monotonously.
This will combine breathing forward with lifting the head and breathing to the side. The algorithm is as follows: breath forward - 2-3 rows - breath from the side - 2-3 rows. The exercise is also performed with 4 "pools", but do not forget to change the side for the breath. And do not hurry! Important! Pay attention and decide which side is more comfortable for you to breathe.
We recommend this triathlon open water swim training, which will aid to effectively maintain buoyancy and swim in a straight line, as well as to enhance overall stability and core control.
1.Begin by lying on your stomach, with your arms stretched out in front of you and your neck in a relaxed, impartial position.
2.Contract your buttocks and push your hips down onto the ground, resulting in a gradual lifting of your legs from the floor.
3.Maintain tension in your buttocks as you raise your arms and legs from the floor to a comfortable extent, ensuring that you avoid back bowing.
4.Keep this position for three seconds, and then relax.
5.Perform this activity for two rounds of 10 repetitions each, emphasizing controlled movements during both the lifting and lowering phases. Allow yourself a 20 to 30-second break between sets.
By maintaining a calm and rhythmic breathing pattern, not only can you optimize your oxygen usage, but it also promotes stability for both the body and mind. This type of breathing is particularly beneficial during open water swim sessions as it aids in maintaining a sense of calmness. Remember to consider these guidelines:
• Breathe in using your mouth when your head emerges from the water.
• Release your breath through your mouth or nose while your head is submerged underwater.
• Aim to take a breath every two or three strokes, and practice alternating your head position in both directions.
This extreme swimming workout trains the intellect to vision mechanically, so you have one less thing to worry about when you hit open water.
Position a noodle or kickboard at the end of the lane and start swimming freestyle with your usual stroke pattern. After a few swimming strokes, as your leading arm extends forward, softly push the water downward to lift your head a little and spot the object. Nonetheless, maintain your body as near to the water's surface as you can, imitating the eyes of an alligator. This helps in sustaining an ideal body position with your hips and legs close to the surface.
Once you spot the object, lower your head and continue swimming. In case you fail to locate the object, remain calm and return your head to its original position, take a few more strokes, and retry. Complete a total of 6 sets of swimming, each consisting of 50 meters or yards.
According to experts, keeping a streamlined stance is a vital and challenging aspect of ocean swim training plan. This exercise aids in improving your ability to look in various directions by using a kayak as a reference point. If you maintain a downward gaze and breathe to the side, you will enhance both your speed and swimming in a straight line. Additionally, this technique will also contribute to strengthening your core muscles by promoting a streamlined body position.
Request the help of a friend who can accompany you in a kayak and act as your guide. Swim parallel to the watercraft, mirroring its movements. If the paddler shifts to one direction, you should do the same. Make this activity for 30 minutes continuously.
If we compare pool swimming to open water programme, both of these varieties are considered universal means of correcting various physical and mental disorders. They have a revitalizing effect due to the gentle action of water. However, swimming in open water requires a fairly serious training of athletes, and more favorably affects the body. This is due to the common influence of several natural factors: sun, water and fresh air.
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