Taking the Plunge into Open Water
Have you ever gazed out at an open water expanse and wondered what it would be like to swim in it? Open water swimming is a vastly different experience than the controlled environment of a pool. In open water, you’re at the mercy of nature’s elements, including wind, waves, and currents.
Additionally, there’s no black line on the bottom to keep you straight or walls to push off from every 25 meters. Instead, there’s just endless blue all around you.
But don’t let these differences scare you away from trying out open water swimming! With proper preparation and practice, open water swimming can be a truly rewarding experience that offers new challenges and thrills not found in a pool.
That being said, it’s important to understand that open water swimming requires additional preparation and precautions compared to pool swimming. So whether you’re training for your first triathlon or simply looking for an outdoor adventure in the water, read on for tips on how to prepare for your first open water swim.
Getting Comfortable in Open Water
START BY PRACTICING IN A CALM, SHALLOW AREA
Open water swimming can be intimidating for even the most experienced pool swimmers. The best way to ease into open water swimming is by starting small and gradually building your comfort level.
Begin your open water swimming journey by finding a calm, shallow area to practice in. This could be a local beach with a gently sloping shoreline, or a quiet cove with minimal current.
Once you find your perfect spot, start by getting comfortable treading water and adjusting to the different sensations of open water swimming such as waves and currents. It’s important to remember that open water swimming is not just about physical fitness, but also mental preparedness and strategy.
GRADUALLY INCREASE DISTANCE AND DEPTH AS COMFORT LEVEL IMPROVES
After spending some time practicing in calm shallow waters, it’s time to move on to deeper waters. Start gradually increasing the depth of your swim and distance from shore as your comfort level improves. Remember that safety should always be your top priority – make sure that you are within sight of shore and stay aware of any changing weather conditions or tides.
As you become more comfortable with open water swimming, try incorporating more advanced techniques such as sighting (looking up every few strokes to ensure you’re still on course or drafting (swimming closely behind another swimmer to conserve energy. With patience and practice, you’ll soon be ready for longer swims in even more challenging conditions!
Gear Up for Success
WETSUITS: WHEN TO WEAR THEM AND HOW TO CHOOSE THE RIGHT ONE
When it comes to open water swimming, wearing a wetsuit can be a game-changer. Not only can a wetsuit keep you warm in colder waters, but it can also help you stay buoyant and improve your overall swimming performance.
But when should you wear a wetsuit? It’s ultimately up to personal preference, but typically when the water temperature drops below 78°F / 25.5°C, it’s recommended to wear one.
Choosing the right wetsuit is also crucial for success in open water swimming. Look for one that fits snugly without feeling too tight or restrictive.
The type of wetsuit material also matters – thicker materials are better suited for colder temperatures while thinner materials work well when the water is warmer. Be sure to try on different styles and brands before making a purchase to find the best fit and comfort level for you.
Here is what we recommend:
GOGGLES: WHY THEY’RE IMPORTANT AND HOW TO FIND THE PERFECT PAIR
Goggles are an essential piece of gear for any swimmer, especially in open water where visibility may be limited. They not only protect your eyes from chemicals or debris in pool water but they also allow you to see clearly underwater during an open water swim.
Finding the perfect pair of goggles may take some trial and error, but start by considering factors such as fit, lens color, and lens shape. A comfortable fit is crucial as ill-fitting goggles can cause discomfort or even fall off mid-swim.
Lens color options range from clear to mirrored with different tints in between – consider what works best for your preferred lighting conditions during open water swims. Additionally, lens shape plays a role in visibility – curved lenses offer wider peripheral vision while flat lenses provide a more natural view of what’s in front of you.
Here is what we recommend:
SWIM CAPS: WHY THEY’RE NECESSARY AND WHAT TYPES ARE AVAILABLE
Swim caps serve multiple purposes in open water swimming. They keep your hair out of your face and protect it from the sun, but more importantly, they increase visibility for other swimmers and even boats on the water. There are several types of swim caps available, including silicone or latex material and varying thicknesses.
Silicone swim caps tend to be more durable while latex is a more affordable option. Consider factors such as head size, hair length, and personal preference when choosing a swim cap.
A snug fit is important to avoid it slipping off during a swim. Additionally, some swim caps come with built-in ear protection which can be helpful for colder or choppier waters where ear discomfort may occur.
Here is what we recommend:
Safety First
IMPORTANCE OF KNOWING YOUR LIMITS
Knowing your limits is key to staying safe during an open water swim. If you feel tired or uncomfortable, it’s important to take a break and reassess before continuing on with your swim. It’s also important to be aware of external factors such as weather conditions and currents that can impact your ability to safely navigate the waters. If at any point during your swim, you feel like conditions have become unsafe or if they are beyond your skill level, don’t hesitate to turn back or seek help.TIPS FOR STAYING SAFE DURING AN OPEN WATER SWIM
In addition to knowing your limits, there are several other things you can do to stay safe while swimming in open water:: be aware of yourself and your surroundings, don’t push yourself beyond your limits, and always take necessary precautions to ensure a safe and enjoyable swim.
Preparing your Body
TRAINING TIPS FOR BUILDING ENDURANCE
Open water swimming is a completely different ballgame than pool swimming. You’re dealing with currents, waves, and other natural elements that can really take a toll on your body if you’re not properly trained. Building your endurance is the key to being successful in open water swim events.
To do this, start by setting yourself goals for distance and time in the pool. Once you’ve reached those goals, gradually increase them over time.
It’s important to vary your training routine as well to prevent boredom and plateauing. Incorporate different strokes into your routine such as breaststroke or butterfly.
Focus on drills that help improve your form and technique like kicking drills or pulling drills. Also, try incorporating interval training into your routine where you swim at a high intensity for short periods followed by periods of rest or slower swimming.
NUTRITION ADVICE FOR FUELING YOUR BODY BEFORE A SWIM
Fueling up before an open water swim is just as important as the actual physical preparation itself. Your body requires fuel, aka food, to perform at its best during long stretches of exercise like an open water swim event.
Start by eating a balanced diet full of carbohydrates, protein, healthy fats, and plenty of fruits and vegetables. The night before the big day it’s important to eat a meal packed with carbohydrates like pasta or brown rice which will help keep you fueled throughout the event without feeling drained.
On the day of the race make sure to eat breakfast at least 2 hours prior to starting so that it has had enough time to digest properly without causing any discomfort while swimming. It should be something light but energy packed such as oatmeal with banana or toast with nut butter spread on top along with some fresh fruit on the side for added energy boost!
Mental Preparation
OVERCOMING ANXIETY OR FEAR OF OPEN WATER SWIMMING
It’s normal to feel anxious or fearful about open water swimming, especially if it’s your first time. The vastness and unpredictability of the open water can be daunting. However, there are ways to overcome these feelings and build confidence in your ability to swim in open water.
One way is to practice visualization techniques. Close your eyes and imagine yourself swimming in the open water with ease and comfort.
Imagine the feeling of the cool water against your skin, the rhythm of your breath, and the sight of the horizon as you glide through the waves. Repeat this visualization often, until it becomes a familiar and reassuring mental image.
Another way is to start small and work your way up to longer distances. Begin by practicing in a calm area close to shore where you can easily touch bottom if needed.
Gradually increase distance as you gain confidence in your abilities. It’s important not to rush yourself – take things at a pace that feels comfortable for you.
VISUALIZATION TECHNIQUES TO HELP YOU STAY FOCUSED DURING YOUR SWIM
Visualization can also be used during an actual open water swim as a way to stay focused on technique and efficiency. As you swim, visualize each stroke and kick, focusing on making each movement efficient and powerful. Imagine yourself gliding effortlessly through the water with minimal effort.
Another technique is positive self-talk – remind yourself why you’re doing this swim, how hard you’ve trained for it, and how capable you are of finishing strong. Create positive mantras for yourself that reinforce these messages such as “I am strong” or “I am capable”.
Repeat them silently or out loud throughout the swim when needed. Remember that mental preparation goes hand-in-hand with physical preparation.
If you’ve put in consistent training leading up to an open water swim, you’ll be better equipped to handle any mental challenges that arise during the swim. So, stay focused, stay positive, and enjoy the experience of swimming in open water!
Summary
If you’re thinking about making the transition from pool to open water swimming, it’s important to prepare yourself physically and mentally. Begin by practicing in a calm and shallow area and gradually increase distance and depth as you become more comfortable. Appropriate gear such as wetsuits, goggles, and swim caps should be worn depending on your needs.
It’s also important to prioritize safety by knowing your limits and taking necessary precautions before venturing out into open waters. Proper training techniques like building endurance through consistent swimming, fueling your body with proper nutrition, visualization techniques to stay focused during your swim will all help you prepare for a successful open water experience.
Reinforce importance of preparation before attempting an open water swim: Remember that open water swimming is a different beast than pool swimming – different conditions may arise such as choppy waters or strong currents which can make it difficult for even experienced swimmers. That’s why preparation is key! Preparing yourself ahead of time will ensure that you have the best possible experience in the open water while reducing the likelihood of injury or other complications.
Ultimately, with enough practice and training, anyone can make a smooth transition from pool to open water swimming. Whether you’re looking to compete in races or just enjoy the freedom of being out in nature, remember that taking small steps towards your goal will get you there in no time!