Conquering an open water swim event is a fantastic challenge! Here's a breakdown of how to train effectively.
Planning and Base Building:
Pick your Event
Set a goal by choosing a specific event. This will help structure your training program. Consider the distance and factor in how much time you realistically need to prepare.
Build Endurance
Open water swims demand strong endurance. Aim for 3-4 swims a week, with longer sessions on weekends. Consistency is key!
Open Water Skills
Acclimatization
Get used to the environment! Train in open water whenever possible, replicating the conditions of your race (wetsuit, water temperature).
Sighting
Master the art of sighting - the act of lifting your head to stay oriented. Practice regularly in open water, gradually increasing the time between breaths you look ahead.
Workout Types
Straight Line Navigation
Drills to improve efficiency and straight swimming. Imagine train tracks underwater and focus on smooth head and body position.
Strength/Power
Drills like the polo drill build strength and power, which translates to better stroke mechanics and the ability to lift your head for sighting.
Speed Work
Incorporate faster paced swims to increase speed and stroke rate. This will help you maintain a strong pace during the race.
Additional Tips
Warm-up and Cool-down
Always include a warm-up and cool-down in your pool and open water sessions.
Vary Conditions
Train in different weather conditions (choppy water) to improve adaptability.
Safety First
Open water swimming can have risks. Train with a buddy, especially in unfamiliar areas, and be aware of currents and water conditions.
For more information on what happens on the day of the event, please read our Top Tips For Swimming in Your First Event
©Solent Swim School 2024
Comments
Post a Comment