With the second Big Cotswold Swim just 6 weeks away - and off the back of our 'Beginner's Guide to Open Water Swimming', we thought we'd share some tips for those of you who have swum in open water before but want to take their skills to the next level.
1. Perfect Your Technique
In open water swimming, technique is everything. Unlike pool swimming, where you have the luxury of clear water and lane lines, open water conditions can be unpredictable. Focusing on your technique will make you more efficient and help conserve energy.
- Streamline Your Stroke: Work on maintaining a streamlined position in the water (which wetsuits help with a lot). Keep your body horizontal and your legs close together to reduce drag - you don't need to do a big kick
- High Elbow Recovery: Practice a high elbow recovery to keep your stroke efficient and reduce the risk of shoulder injuries
- Breathing: Bilateral breathing (breathing on both sides) helps you maintain a balanced stroke and allows you to adapt to changing conditions, such as waves or sunlight. Don't stress if you can't do this though (I can't!)
2. Navigation and Sighting
One of the key differences in open water swimming is the lack of a straight line to follow. Learning to sight efficiently can help you stay on course and avoid swimming extra distance.
- Lift and Look: Incorporate a quick lift of your head every few strokes to sight your target. Practice this during training in the pool to make it second nature. I like to lift my head mid-length and spot my water bottle at the end of the lane
- Pick Landmarks: Before starting your swim, identify prominent landmarks that you can use to navigate. Buoys, tall buildings or distinctive trees can be useful reference points
- Practice Sighting Drills: In your training sessions, practice drills that combine swimming and sighting to improve your technique and build endurance
3. Adapt to Different Conditions
Open water conditions can vary greatly, from calm lakes to choppy seas. Being prepared for different environments will boost your confidence and performance:
- Train in Various Waters: Try to practice in different types of open water, such as lakes, rivers and the sea. This will help you become more adaptable to different conditions. Our swim events are a safe, supervised and fun way to increase confidence in open water
- Acclimate to Water Temperature: Cold water can be a shock to your system. Gradually acclimate to cooler temperatures by taking short swims in colder water and increasing the duration over time
- Handle Currents and Waves: Learn to read the water and understand how currents and waves affect your swim. Practicing in wavy conditions can help you develop the skills to navigate and maintain your stroke
4. Enhance Your Endurance and Speed
Building your endurance and speed will make you a stronger and more competitive open water swimmer. I personally notice a huge difference in effort swimming in a pool vs open water. Open water you really are swimming continuously whereas in the pool, even if you swim 'non-stop', the micro rest you get at each end to turn makes it easier.
- Interval Training: Incorporate interval training into your workouts. Alternate between high-intensity sprints and moderate-paced recovery swims to improve your speed and stamina
- Long Swims: Include longer swims in your training to build endurance. Gradually increase the distance to push your limits and build confidence
- Strength Training: Complement your swimming with strength training exercises, focusing on your core and shoulders. A strong body will help you swim more efficiently and reduce the risk of injury
5. Race Strategies
As you progress, participating in open water swim events can be a great way to challenge yourself and measure your improvement
- Start Smart: Position yourself wisely at the start. If you're confident, start at the front to avoid congestion. If you prefer a calmer start, position yourself slightly to the side or back
- Drafting: Learn to draft behind other swimmers to conserve energy. This technique can give you a significant advantage, especially in longer events
- Pacing: Develop a pacing strategy to avoid burning out too early. Start at a comfortable pace and gradually increase your speed as you settle into the swim
6. Mental Preparation
Open water swimming can be mentally demanding. Building mental resilience is just as important as physical preparation.
- Visualise Success: Spend time visualizing your swim. Picture yourself navigating the course, overcoming challenges, and finishing strong
- Stay Calm: Practice relaxation techniques to stay calm in the water. Deep breathing and positive self-talk can help you stay focused and composed
- Set Goals: Set realistic goals for your swims. Whether it's improving your time, swimming a longer distance, or perfecting a skill, having clear objectives can keep you motivated
Conclusion
Transitioning from a beginner to an intermediate open water swimmer is an exciting journey that requires dedication and practice. By refining your technique, improving your navigation skills, adapting to various conditions, building endurance, and preparing mentally, you'll not only enhance your performance but also deepen your love for this exhilarating sport. Keep challenging yourself, stay motivated, and most importantly, enjoy the incredible experience of open water swimming.
Happy swimming from the DB Max team (and don't forget to get your entries in for the Big Cotswold Swim!)
