Swimming: How to Train in Open Water Properly

Summer is the season when both novice and experienced swimmers go from pools to open water. Let's look at how such training varies and how you may stay safe.

"The circumstances in the water are great," says Galina Prokopyeva, PRO-expert at Sportmaster PRO and a swimmer and runner. - There are no waves or seaweed, and the open water is always surprising. There are several things to consider, including wind, waves, water temperature, and many others.

What is the distinction between pool training and open water training?

Waves and the absence of an underwater line, along which everyone is accustomed to following a course in the pool, might offer basic obstacles for a new swimmer. When swimming in waves, you must alter your stroke and breathing pace so that the water ridge does not enter your mouth when you inhale. "The most convenient technique is to dive into the wave and swim through and through inside without jumping on the crests," Galina Prokopyeva recommends.

In terms of navigation, learn to steer towards shore landmarks or buoys on the sea. Master the so-called sighting - a brief peek forward across the water - to do so. It is not done simultaneously with inhalation in the crawl because inhaling causes the head to tilt to the side, but rather during the period of the stroke when the palm is put into the water from the front and kept under water to the thigh. At this point, it is quite handy to stick your upper lip out of the water and look for the landmark. We ascend slowly, even with our noses in the water, since the higher the head, the deeper the legs sink. This brief examination is advised every 10-15 strokes.

When swimming breaststroke, sighting is perfectly combined with inhalation. Beginners who have not yet mastered crawl sighting switch to breaststroke to orient themselves on the terrain.

Where to Begin with Open Water Training?

"First and foremost, one should not be scared to transition from the pool to open water," Galina Prokopyeva advises. "After all, you already know how to swim, breathe, and use your hands and feet!" In addition, our expert offers some advice for beginning open water swimmers.

• There is no need to adjust your technique because everything you learnt in the pool can be utilised in open water. Swim crawl or breaststroke; if exhausted, turn over onto your back to rest and restore regular breathing.

• For the first workouts, swim in tiny "back and forth" chunks. You can swim in length once you have gained skill in open water. Swimming by the coast is safer and more relaxing than swimming far. Of course, not long enough to become tangled in the grass and cling to the bushes. • For novices, swim in the direction of the current, then walk back along the coast. Swimming against the current needs a great deal of power and energy, hence it is best suited to experienced athletes who understand how to measure their strength. They swim against the tide to build endurance.

• Directly front of the seaweed? Combine two techniques: arms with a breaststroke, legs with a crawl, and contact your feet delicately and frequently. This reduces the possibility of misunderstanding.

How should the load be planned?

If you begin learning to swim in a river or sea, the principles of breathing, technique, and so on are exactly the same as they are in a pool. The same technical drills, however you have to learn to own a wave, not be frightened of the wind, and perfect sitting right away. It is, of course, simpler to learn in the pool due to the lack of barriers and the existence of lanes.

When transitioning out of the pool, you should initially lessen the intensity of your workout. The truth is that the burden is already rising as a result of environmental elements (waves, wind, algae) and emotional condition (unusual view, reaction to natural disturbances, etc.)

"Avoid interval training in open water," Galina Prokopyeva advises. - For example, if you swim 100 metres slowly, 200 metres quickly, then recover your pulse and return to a fast speed in a pool, it is best to maintain an even pace on the pond. Control your heart rate, pace, and position to avoid being disoriented. There are no serifs in open water, so the distance you swim can only be estimated with a waterproof pool watch. The clock shows time and distance, there is no other way. "

If you are just discovering "big water", your workouts should be shorter than in the pool. If you have planned a certain time for training, but it became difficult for you, shorten the time plan and do not reproach yourself that you did not work out. Your task is, first of all, to learn how to distribute your forces, so that there is enough, among other things, to return to the shore. Focus on your feelings, lower your pulse if possible.

How do I add new equipment?

Swimmers who workout alone should carry an alert beacon. This is a belt that you tighten around your waist, and behind it floats a bright orange float or something similar on a long cable. Because of him, the swimmer can be seen from afar, including from the air, and he is easy to find in the event of a force majeure.

A bathing suit is sufficient if the water is warm. You can wear a neoprene wetsuit if the water temperature is less than + 23 ° C. The shorter the swims, the colder the water. "If it's bright and hot outside, you should wear a swimsuit with UV protection, preferably with long sleeves," says Galina Prokopyeva.

Polarized swimming goggles are also recommended by experts for use in open water. You may use inexpensive tinted or mirrored ones. "Regular transparent goggles are not ideal for swimming in intense light and glare from the water," advises our expert.

If you don't have a short enough haircut for a typewriter, you shouldn't give up your swimming hat. Disheveled hair can abruptly block the eyes, slip into the mouth, and enter into the nostrils. From personal experience, even with long hair under a silicone cap, it does not get heated in open water: the water cools it down. However, a Lycra beanie can be substituted.

So, before we go swimming, we analyse the weather, the temperature of the water and air, the presence of waves, the direction of the stream, and plan our itinerary. Let's go sailing!