OpenWater

Podcast Version
(with NotebookLM)

Mastering Open Water Swimming: Techniques, Visualization Exercises, and Drills
Open water swimming is a unique and exhilarating aspect of triathlon that requires a blend of technique, mental fortitude, and adaptability. As an expert triathlete coach, I understand the challenges and nuances of open water swimming.
 
In this blog, we'll delve into essential techniques, visualization exercises, and drills to help you fine-tune your skills and become a more confident and efficient open water swimmer.

Techniques for Open Water Swimming 

1.Sighting: Unlike pool swimming, open water swimming lacks lane lines and walls to guide you. Sighting is the technique of lifting your head periodically to ensure you're swimming in the right direction. Practice sighting by incorporating it into your regular swim workouts. Lift your head just enough to see ahead without disrupting your stroke rhythm.  

It is important to realize that you can sight in multiple ways and use them all in combination to optimize your position and direction and sometimes even reduce the amount of times you need to sight and slow down.

• Obviously, looking forward to the buoys ahead is the most direct visual input you can get, but it is important to prepare your swim, by looking for larger landmarks around the course which sit high above the water. This will help you sight even in wavy conditions and allow you to more quickly get your bearings.
• Secondly you can also look sideways in case you are swimming in a lake or river where you can navigate in parallel to the shore.
• Consider that all the people around you are also sighting from time to time and the generic direction will be correct. So as long as you stay within the pack, and aligned with your fellow triathletes you will most likely be in the right direction.
• In great water conditions, you might be able to use some scuba diving navigation technique. When you can spot the wave lines in the sand below you or the structure of the seabed, you can use those to navigate while under water. As these structures are pretty stable, once you have identified the swimming angle versus those lines, you just have to keep the angle the same while swimming to keep going in the same direction.

 
2. Drafting: Swimming behind or alongside another swimmer can reduce water resistance and conserve energy. Position yourself close to the swimmer's hip or feet, but be mindful of maintaining a safe distance to avoid collisions.  

3. Bilateral Breathing: Breathing on both sides helps you adapt to changing conditions, such as waves or sun glare. It also promotes a balanced stroke and reduces the risk of shoulder injuries.  

Depending on your competitiveness you might however want to increase your breathing rhythm. Instead of alternating sides for every breath, you can also breathe unilaterally and change over 10-20 strokes, or every time you sight.

4. Body Position: Maintain a streamlined body position with your head in a neutral position, eyes looking slightly forward. Engage your core to keep your hips and legs high in the water, reducing drag and improving efficiency. Obviously, when a race is wet suit legal, this will significantly improve your body position already.  

5. Course Planning: Be sure you have checked out the course and landmarks and decide beforehand who you are going to swim. If you are not a strong swimmer it might be interesting to start on the outside and go wide around the buoys to avoid getting stuck in the violent “washing machine”.

Visualization Exercises

Visualization is a powerful tool to enhance your open water swimming performance. By mentally rehearsing your swim, you can build confidence and improve your technique. But visualization is stronger after having the experience. So the more you can practice in open water the more realistic, stronger and more meaningful the visualization will be.

1. Pre-Race Visualization: Before race day, find a quiet place to sit and close your eyes. Visualize yourself at the starting line, feeling calm and focused. Imagine the sound of the horn and the sensation of diving into the water. Picture yourself swimming smoothly, sighting effectively, and maintaining a strong, steady pace.

2. Overcoming Challenges: Visualize potential challenges you might face, such as choppy water or crowded conditions. Imagine yourself staying composed and adapting to these situations. See yourself navigating through the waves and finding clear water to swim in. As part of your training, you can test some of the more challenging scenarios with friends in training: swim very close together, get somebody to swim in your feet or cross lanes, try to get across another swimmer, … That way, you will have reduced your anxiety for these events when they happen in the race, which will improve your breathing and power.

3. Positive Affirmations: Incorporate positive affirmations into your visualization practice. Repeat phrases like "I am strong," "I am confident," and "I am a skilled open water swimmer." These affirmations can boost your self-belief and mental resilience.

Drills to Fine-Tune Your Skills

Incorporating specific drills into your training can help you refine your open water swimming technique and build the necessary skills for race day.

1. Sighting Drill: During your pool workouts, practice sighting every few strokes. Lift your head just enough to see a target at the end of the pool, then return to your regular stroke. This drill helps you develop the habit of sighting without disrupting your rhythm.

2. Drafting Drill: Swim with a partner and practice drafting off each other. Take turns leading and following, focusing on maintaining a close but safe distance. This drill helps you get comfortable with the sensation of drafting and improves your ability to swim efficiently in a group.

2. Bilateral Breathing Drill: Incorporate bilateral breathing into your sets. For example, swim 50 meters breathing every three strokes, then switch to breathing every five strokes. This drill helps you develop the ability to breathe on both sides and adapt to different conditions. Alternatively, breathe unilaterally but always to the same side of the pool.

4.Open Water Simulation: If possible, practice in open water to simulate race conditions. Focus on sighting, drafting, and maintaining a steady pace. If open water isn't accessible, try swimming in a pool with minimal lane lines and buoys to create a similar environment.  

CONCLUSION
 
By mastering these techniques, incorporating visualization exercises, and practicing specific drills, you'll become a more confident and efficient open water swimmer. Remember, consistency and practice are key to success.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

In order to reduce the fear of open water, experience is key. Agree to go out swimming in lakes with other triathletes and practice the swim, the sighting and challenging situations in a trusted environment to reduce the fear. It will lead to a more calm and enjoyable experience leading to a wonderful race mindset.

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