Effective Triathlon Swimming Tips For Open Water.

Swimming in the 2010 Ironman New Orleans 70.3 was a rude awakening for me to say the least. Although I have done open water swims and competed in two other 1.2 mile open water swims, I was not ready for the seas I encountered during this event.

In this podcast Brett and I discuss step 3 of the Triathlon Mind Training program and how I used it to over come my fear and doubt during the swim.

While Triathlon swim training in the pool is good I highly suggest that you get in open water as soon as you can. I would also extend that statement to say I would suggest you get into open seas as soon as you can.

Training you mind for swimming in open water is one of the most effective tools that you have during an open water swim. With a properly trained mind you will be able to over come any obstacles that you normally experience while in the water. In New Orleans I had a few factors working against me from the beginning. During transition setup the announcer was asking athletes to check out the water conditions and he was suggesting that if anyone thought it was to rough that they pull out the swim and proceed to the bike and run portion of the event. Hearing this started to set doubting thoughts in my head about my ability to complete the swim. When I looked over the seawall all I saw were boats rocking with a 30 degree heel and kayaks getting tossed about. Seeing this combined with the announcers statements set the self doubt ball rolling.

Once in the water it was difficult to sight the buoys and see the safety kayaks. At this point I could start to feel my emotions start to rise and I was starting to think that I was not going to be able to complete the swim. Once I recognized this I started to repeat the lesson on step 3 of the Triathlon Mind Training program and continued to swim. Once I calmed down and set my mind into a confident state the swim became natural and I started to swim my swim that I trained for.

Below are a few steps that I suggest you review for swimming in rough open water conditions.

1. Try your race goggles in open water swims before the race. Unless you are swimming in the Gulf of Mexico or one of the oceans viability will be greatly diminished. I would suggest clear goggles if you are swimming in a river of closed lake. Believe it or not something as simple as goggles can severely affect your swim, so ensure that you’re confident with your goggles. If they leak, fog, or offer poor sighting in the open water, get a new pair. I use and highly suggest TYR Nest Pro Goggles. You can click here for the lowest pricing on TYR Nested Pro goggles or any swimming equipment you may need.

2. Swim with your high elbows. Choppy open water will take your smooth swim stroke and completely swallow up your recovery and entry unless you get the arm sufficiently above the water. You can practice a high elbow recovery by “tracing your thumb up the side of your body with each stroke.

3. Sight off landmarks, not buoys. With the splashing, extra bodies, and overall commotion, buoys can become very tough to see in some open water swims. Try to focus on larger objects, like stationary boats, bridges or houses on the shore. Try to line these up as close as possible to your swim course, and you’ll have a much easier time staying on target.

4. Swim on the inside (the shortest distance). In a large triathlon with many participants in each wave, you’ll experience less frustration and be able to maintain a steadier pace if you stay to the outside or inside of the group. While drafting may not be as readily available, you’ll waste much less energy changing your pace to match the group. Remember that when you swim on the inside of the group, there will be quite a bit of traffic as you approach the turn buoy, so be ready to fight off other swimmers.

5. Swim in groups when you can. Many of us comfortable when swimming alone in the pool then, completely panic when swimming with a hundred other athletes. I would like suggest swimming at the local beach during busy times or swim at your pool during “family” swim time. I personally like to share lanes and circle swim with 3 or more swimmers in a lane. I believe that this type of practice will help with pacing and drafting. This will also help you experience choppiness in the water, assist you with unexpected changes of pace, and train you both mentally and physically, to adapt to the movements of other bodies in the water while staying relaxed.

 

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