Open Water Swimming: A Beginner’s Guide
Open water swimming is a thrilling and liberating sport that connects swimmers with nature in a unique way. Unlike the controlled environment of a swimming pool, open water swimming can involve navigating through lakes, rivers, oceans, and other fascinating water bodies. The sense of freedom, the opportunity to explore new environments, and the challenge of adapting to ever-changing conditions make it a favourite for many. This open water swimming beginner’s guide aims to help you make the transition from pool to open water smoothly.
Making the Transition from Pool to Open Water swimming
Transitioning from pool swimming to open water requires both a shift in technique and mindset. While the fundamentals of swimming remain the same, the unpredictability and varied conditions of open water demand additional skills and adaptations. Let’s cover them first.
Visibility and sighting
Firstly, as a new open water swimmer one will immediately notice the decrease in underwater visibility. Outdoor water bodies will often have murkier waters with dark bottoms or ocean/sea beds. Therefore, visibility is reduced to a few metres and there are no waypoints like swimming pool lines to guide you along the course.
Consequently you need to make several adaptations. Firstly, in order to maintain course open water swimmers need to sight every couple of strokes by tilting the head forward. To minimise disruption in the swimming stroke this can be combined with breathing. Secondly, as open water races are often marked by landmarks like buoys and buildings, open water swimmers may need to practice bilateral breathing to be able to sight efficiently on both sides.
Swim stroke rate
While stroke rate and stroke length are highly personal, you may need to make adaptations when transitioning from pool swimming to open water. As covered above, the need to sight in open water is paramount in maintaining the correct swim course. However, each time you sight, there’s a lot of frontal drag due to higher head position above the water. Therefore, when combined with lower swim stroke rates and more glide, athletes will inevitably spend a higher proportion of their total strokes in this increased drag position, hurting the pace.
To counter this, open water swimmers need to practice higher stroke rates. This helps to maintain the momentum during sighting. For instance, as arm strokes make up around 80% of the overall propulsion, it is therefore more efficient to tackle the drag from sighting by increasing the swim stroke cadence. Furthermore, a higher swim stroke rate also helps in keeping the course in choppier waters like beach waves – a quite handy adaptation in the wild waters!
Avoid panic and discomfort
Unlike the consistently warm and clear water of a swimming pool, open water can be cold, murky, and choppy. Therefore, we recommend spending time in acclimating to these conditions.
Firstly, start with short swims along the coast to get comfortable in with the lower underwater visibility. The murky waters may play tricks with the mind so it’s important to keep control of thoughts. Focus on your breathing and open water swimming technique rather than what’s under the water. Secondly, cold water, in particular, can be a shock to the system, therefore athletes need to adjust by gradually increasing time in the water. Furthermore, swimming in choppy waters such as waves presents a unique challenge on its own. To handle this, open water swimmers need to focus on maintaining a consistent stroke rate. Finally, athletes may need to learn to time their breath to avoid swallowing water.
Focus on Safety
Safety should always be the top priority in open water swimming. We highly recommend swimming with a buddy, especially when you’re starting out. Also, make sure someone knows your plans and expected return time. Furthermore, as you traverse lakes and other bodies of waters, others need to see you as well. Therefore, use a swim buoy and a brightly colored swim cap.
Open Water Swimming Equipment
Having the right equipment can enhance your open water swimming experience, providing comfort, safety, and performance benefits. Compared to pool swimming there are only 2 additional yet essential items to start with.
Essential open water swimming gear:
- Swim cap – A brightly colored cap to increase visibility to others and therefore safety.
- Swim Buoy – Improves visibility to others and offers a flotation aid if needed.
Optional gear:
- Wetsuit – Provides buoyancy and warmth and is essential for colder waters. Also, it may also improve the swim pace due to higher body position in the water.
- Goggles – For specific light conditions an extra set of tinted goggles may come handy in reducing glare from the sun.
- Neoprene Swim Cap or Gloves – Provide extra warmth for cold weather conditions.
- Anti-Chafing Balm – Prevents skin irritation from the wetsuit and prolonged exposure to water.
Remember to enjoy the natural surroundings
One of the greatest joys of open water swimming is the connection with nature. The tranquility of a lake, the power of the ocean, or the flow of a river can be incredibly invigorating. Therefore, take time to appreciate the beauty of your natural surroundings as you traverse new bodies of water.
But remember to keep up the swim pool training!
While open water swimming offers unique challenges and benefits, maintaining regular pool training is essential. With all that is unknown and uncontrollable in the open water, swimming pool training allows you to focus on open water swimming technique, speed, and endurance without the distractions. Therefore, make sure to alternate between pool and open water sessions. Also, use pool drills to improve specific skills needed in open water, such as sighting and stroke rate improvement.
Practice!
Like any skill, proficiency in open water swimming comes with practice. Regularly swimming in open water will build up your confidence, improve your technique, and enhance your overall experience. Therefore, consider joining a local open water swimming group or club for support and camaraderie. Moreover, sign up for races to get extra motivation for training and have fun while doing it!
Conclusion
Open water swimming is an exploration that combines physical challenge with the joy of being in nature. By making a thoughtful transition from pool to open water swimming, mastering the adaptations, and embracing the unique aspects of this sport, you can unlock a world of new experiences and personal achievements. As such, practice to become confident in the wild open water and enjoy the journey through natural beauty of the outdoors.
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