Mastering the Open Water Swim

It's April, Lake Michigan is still mostly frozen and it's 48 degrees outside. So how can you even imagine jumping into a lake for an open water swim? It may not be warm enough but you definitely have to start planning and preparing.

Even the strongest swimmers can have anxiety when swimming in open water. Several years ago I talked my swim coach into doing her first open water swim race. When we got to the lake she already started nervous chatter. I thought she was just joking around because she's an amazing strong swimmer with world records in masters. But I found out post-race her nervous chatter was real. I had already competed in many open water events and was quite comfortable lake swimming. In fact, I prefer it to the confines of a pool. So shame on me not to share some tips and tricks with her to help ease her nerves. Live and learn. So I thought I'd share a few tips on mastering the open water swim.

Preparing:

- Head Up drill - When you are swimming in open water you need to learn to sight. Don't try and sight forward and breathe at the same time. This will mean lifting your head too far above the surface of the water and your legs will sink. Instead, time your sighting to happen just before you're going to take a breath. Lift your eyes out of the water by pressing down lightly on the water with you lead arm. Only lift enough to get your eyes just out of the water. Doing 100 yds of the head up drill can make you feel more confident come race day. Work this into your routine once a week.
- Swim with your eyes closed - Most lakes aren't crystal clear and I have yet to find one with a lane line down the middle. So simulate swimming in a lake by closing your eyes when you swim. You'll also get to know if you are left or right side dominate and drift to one side.
- Ask a friend to hit you - Well actually ask a friend to swim in your lane and simulate the crazy stuff that goes on in a race. Have them pull on your foot, bump you as they pass you in the lane, swim in front of you. Yes, in open water swims, there are always a handful of people who swim perpendicular to the course. Hmmm, can you tell they aren't sighting.
- Hypoxic breathing drills - This helps with breath control. Swim a 300 and breath every 3-5-7 stroke changing every 50 meters. So first 50, breath every 3rd stroke, second 50 every 5th stroke, etc.
- Bilateral breathing - This means breathing on both your left and right side. It not only keeps your stroke symmetrical, but in open water it's easier to see what's going on around you.
- Practice drafting - Yes, you can draft in the water...and it is legal. While a friend who is a bit faster than you swims, position yourself behind them or just slightly to the side and behind. You save up to 25% energy by drafting. Just never impede the swimmer you are drafting behind.
- Wear your wet suit - If you plan on using a wet suit, wear it a few times in the pool. You want to get used to the feeling and pin point any areas that might chafe. You'll want to be sure to add some Body Glide to the area that chafes. The last thing you want on race day is to be halfway through the swim only to be rubbed raw by your neck or arm pit.
- Buy tinted and clear goggles - You'll want to bring both clear and tinted goggles with you on race day. It will give you a choice when there's bright sun or overcast skies. Be sure to wear both during practice so you aren't trying to fit them correctly come race day. Also having multiple pairs of goggles with you is good in case one breaks. I've seen panicked swimmers who have a strap break just prior to the race starting.
- Sign-up for open water training and/or races - Many communities offer open water swim training sessions during the summer. Also there are races just for the swim. Sign-up for some of these so you get some exposure to swimming in a lake and with a large group of people.

Race Day:
- Count buoys - Stand at the shoreline and look at the course. Count how many small buoys there are in between the big ones. It will help you pin point when you need to turn the corner.
- Look for key landmarks on the shoreline - It can get disorienting out there, so having some trees, flags, a house...something that doesn't move...to help you site during your swim. Also the swim is usually very early in the morning and you have to deal with sunrise. At times you might be going directly into the sun. Having something on shore to look for may help guide you.
- Jump in and warm up - Go for a swim prior to the race starting. It will help you relax, get familiar with the water temp and clarity as well and get the blood flowing to your muscles.
-  Position yourself wisely - If it's a mass swim start, position yourself towards the back and to the side. This will help you avoid the crazy people trying to get out front. Also you will be less likely to get kicked or hit. You'll be able to settle into your race pace quicker by avoiding the chaos.
- Relax - If during the race you get tired, stressed or cramp, just flip over on your back and float. Just catching  your breath for a minute might be all you need. Then just flip back over and continue swimming. There are always spotters in boats, kayaks, and rafts watching the swimmers. Never hesitate to call one over if you are in distress. Better safe than sorry.
- Peeing in your wetsuit - Nerves and cold water can make you want to pee during your swim. If you own the wet suit, pee. If you borrowed or rented it, pee...just don't tell anyone. Keep it your little secret.
- Stripping - As you run out of the water and to T1 (first transition), unzip your wet suit and pull it down to your waist. Once you get to your bike, remove the rest of your wet suit. Sometimes stepping on part of the wet suit leg will help peel it off easier. But be sure to spray Pam or Body Glide on prior to getting your wet suit on. That will make the stripping much faster and easier. I'll cover transition tips in a future post.

Open water swimming can be a lot of fun. Being prepared will make you more relaxed and helps to insure a faster time. If you have a tip please share it.

Enjoy the ride,
Sheri