11/09/2021
A SIMPLE GUIDE TO IMPROVING YOUR OPEN WATER SWIMMING
By Robin Brew OLY MSc
Developing confidence in open water is key. The benefit of preparation and practice can save a great deal of time and effort in the swimming component of a triathlon on race day. It is not uncommon for Triathletes who have fully prepared physically in the pool to somewhat dramatically underachieve in the race as a result of neglecting the benefits of open water preparation. Whether you are new to triathlon or a seasoned competitor, the key point and considerations, which help you prepare fully for a faster and more effective open water swim are as follows:
WARMING UP BEFORE A SWIM START & TIMINGS
Elite athletes will have a prepared and rehearsed run or bike warm up´s lasting approximately 20min which will be concluded around 20-30min before the start of the race. Another alternative is to do a 10min functional activation warmup which includes:
General mobility work - leg and arm swings and theraband routines
Increasing blood flow - light exercises like bear crawls, lunges, run drills and hip thrusters.
WHEN TO PUT YOUR WETSUIT ON
Wet suit legs can be on 15min before the start. Put the rest of suit on approx 5min before the start allowing a few minutes only, to get into the water and get wet. If the water is cold that take your breath away feeling should only last for 2-3mins. The decision not to be in the water too long before the start only needs to be made if the water temperature is colder than normal. This will ensure that a drop in the core body temperature is avoided before you start racing and will also help you to get over the initial shock of the cold to the body.
ACCLIMATISING TO COLD WATER
Acclimatisation is another key element that is often overlooked. Regular exposure to cold water really will help build up your tolerance. If open water swimming is prohibitive, then try simply 3x 5-10min cold showers a week. More than anything it will help you improve your confidence to tackle the cold.
STATE OF NERVOUSNESS
Everyone who wants to do well gets nervous. It is important to control and harness your nerves so that you can direct your energy into a positive performance. A simple phase that sums up race day anxiousness is “control the controllable”. Reconfirm all the positive things that you have control over and don’t dwell on things that are out of your control.
THE START (THE FIRST 400M)
Here is a great set to help develop starting speed in a Triathlon. Often the first 50-100m is very quick and then things start to settle down. Try this swim set which is designed to help develop starting speed and stroke efficiency.
500 m set (can be repeated twice if required.)
50m as 25m sprint / 25m easy
10sec recovery
150m long stroke maintain the same stroke length on each 25m
45 sec recovery
100m as 50m sprint / 50m easy
10 sec recovery
200m long stroke maintain the same stroke length on each 25m
YOUR PACE, FITNESS & PERCEIVED LEVEL OF FATIGUE
If you have got your training right, you will feel very much in control during the swim section. As a rule of thumb, you should have a perceived level of effort of approximately level 5-6 (on a scale of 10, 10 being maximum) during the main part of the swim. The following set will help you get a feel for the correct pace in training.
1500 m set (can be broken into smaller parts if required.)
1x100m at race start pace with 10 sec rest
3x200m at 1st half of 1500m race pace with 30 sec rest
3x200m as 2nd half of 1500m race pace with 30 sec rest
1x200m as race finishing pace
Check repeat times for comparison of speed and efficiency
YOUR TECHNIQUE
Technique development should be ongoing, and the objective is to improve your efficiency so that you initially don’t have to try so hard to swim at the same speed, once efficiency is improved speed is quick to follow.
A good example of a technique set is as follows:
500 m set (can be repeated twice if required.)
Drill 50m - kick with arms by side rotating body to breath (try using both sides)
Swim 100m - check stroke count on 2nd 50m and overall time
Drill 50m - single arm action with opposite arm by side (change arms at 25m)
Swim 100m - reduce stroke count on 2nd 50m and improve overall time
Drill 50m – single arm action with opposite arm extended (change arms at 25m)
Swim/Drill 150m – as 25m closed fist / 25m open fist + 50m catch up +25m closed fist / 25m open fist
DRAFTING
Getting the opportunity to practice drafting is very important. Try at club sessions or swim with someone of similar ability and practice sitting on their feet. Remember drafting can reduce your oxygen consumption by 8%, blood lactate concentration by 33% and perceived effort by 21%. This equates to a massive 3.2-5% improvement in your swim times so it’s worth practicing. Try the following set.
250 m set (can be repeated 4 times if required.)
175m swim at a comfortable pace sitting on your partner’s feet
25m sprint to overtake your partner
Take 30sec Rest
175m swim with your partner on your feet
25m sprint from your partner to overtake you.
NAVIGATING
Identify a predetermined course with various landmarks that are easily distinguishable from the shore and water. A suitable type of exercise to practice navigation in open water might involve a square shaped course of 100 –200m on each side. Work with a partner and take it in turns to see who can navigate the course most accurately. Successful navigating takes practice, and you need to lift the head to look and sight every 8-10 strokes.
SWIMMING IN A WET SUIT
The good news is that it is possible to swim up to 1.5 minutes faster in a triathlon-specific wet suit over 1500m. The wet suit improves the buoyancy of the body and so reduces the frontal resistance to the stroke. The bad news for a very small minority is that some people do find that they are slower in a wet suit. This by and large is down to technique. You need to adopt more of a ballistic, swinging type arm action which uses a little more momentum than a tradition high elbow recovery. It is very important to use a swimming specific wet suit as it has been cut and designed to improve efficiency and performance. Swimming in a windsurfing, diving or surfing suit will protect you from the cold but will do little to assist your swimming performance. The thermal insulation properties of suits do differ, 5mm thickness core body panels are a must if you suffer in the cold.
GETTING OUT OF A WET SUIT
Things that help
Cutting down the suit to mid calf length helps ease the legs out and avoids getting the heals struck. Apply a non-petroleum lubricator on the outside of the lower legs of the suit to help the suit slide off more easily. Have a step-by-step sequence of taking the suit off each time & stick to it.
On the move
o Goggles onto forehead (not in hand)
o Locate & undo Velcro neck strap
o Locate & pull-down Zip Cord
o Remove one shoulder & arm
o Remove the other shoulder & arm
o Peel upper suit to waist
At the Bike
o Push waist of suit passed the knees in one go
o One foot stands on the excess wetsuit
o Lift the knee of the other leg high
o Use hands to peel suit off around ankle
o Repeat for other leg
Once you have achieved the desired improvement in removing your wet suit from a standing position try doing it between two points. The points in the first box can be done on the move & the points in the second box should be done at your bike. If the run from the swim to the bike is a long one it might be worth considering removing the wetsuit early in the run so that the retained water in the suit helps it slide off easier. Make this decision before the start so that you don’t dither or hesitate contemplating what to do!
FINDING YOUR BIKE
Don’t laugh but it is easy to lose your bike in a transition area especially when you are disorientated after the swim. Remember that when you arrived there may have only been a few bikes and now there are hundreds which all look the same. Anyone who has ever parked their car at Heathrow or Gatwick and has forgotten what zone or even what row they are in will instantly recognise the potential problems.
Some simple ideas for even the dizziest of swimmers, which can save you, time hunting up and down the bike transition in search of your trusty steed.
• Check which row you are in
• Identify the number sequencing in the bike park
• Find a landmark near to your bike (unmoveable!)
• Check & walk the route from the swim exit to your bike
In summary, every open water triathlon event will vary dependant on the type of venue and the prevailing conditions. Know what you are up against and prepare to the best of your ability and time limitations. Remember it is not just about being physically fit; it is more about acclimatising yourself to the environment and possibly also racing in a wet suit for the first time.
Good luck!
