It’s time to start thinking about the work you’ll be doing in the ocean.
This blog will look at ways to make your open-water swims more effective.
Open water allows you to be creative with your training sessions and activities. As I stated in my last blog, pool swimming is essential to any open water or triathlete’s training program. Available water sessions should not replace pool time.
Let’s look at my equipment and see how I have modified it for open water.
Kickboard I am a coach, and kick is an essential part of swimming, whether you are a triathlete or a swimmer. You can also use a kick in open water. Kicking outdoors can be more difficult because you can continue at the ends of the pool. To solve the problem of not having a place to store my kickboard, I attached a string/rope on one end and a clip carabiner on the other. This allows me to attach the board safely to swim buoys along the course. Simply Swim’s Zoggs Kickboard is the perfect solution.
Pull buoys: While many of us wear wetsuits to the open water, which provide buoyancy for our legs, the use of a drag buoy remains essential! If possible, swim in the open water without a wetsuit! Aquasphere’s Ergo Pull Buoy is perfect for this job. It has straps that can be used to attach to buoys along your swim course.
Swim snorkel: This piece of equipment is my favorite for swimmers of all levels. It takes the breathing out of it and lets you focus on technique and stroke consistency. You may end up off course if you fail to sight. Finis Freestyle Snorkel is by far the best product.
Hand paddling: hand paddles are available in various sizes and shapes today and, when used correctly, are an essential part of any swimmer’s kit. Hand paddles come in three sizes: small, medium, and large. Each has its
own benefits. The smaller paddles allow you to learn how to catch effectively, while the more oversized paddles work like weight machines and build strength. Simply Swim offers a variety of paddles, but the Speedo Biofuse line is my current favorite. Finis Forearm Fulcrum is another hand-based product that we’ve just started using in our tri club. It helps with the correct placement of the hands.
Hydration when training in open water is crucial. As a coach, I often see swimmers who spend 2+ hours in the water without taking any fluids with them. It will only hurt your performance. The Maru Aluminium Sport Bottle clip can be used to attach it to your starter buoy! Chill Swim Swim bags are also available. You can use them to store your items, attach them to your starter buoy, or even swim with them.
Now that you have my essential equipment for open water training let’s look at the program to use it!!
The session can be customized to meet your individual needs. As swim courses vary from venue to venue, I recommend that you only swim in open water at venues that provide water safety and have a marked trail.
Warm-up: Start slowly and increase the pace of your course every 75 strokes.
Pre-Set: Four large laps as a
Kick the first buoy and swim back around the course to the start at a 70% pace.
Pull the Second Buoy using Medium Hand paddles, then swim back to the course start using hand paddles focusing on effective catching.
Swim 3left, 3right 12 full strokes to the course start.
Swim steadily to the first buoy, max effort to the second buoy, collect the kick board, and finish on kick
Main set: 2xlarge laps: Maximum effort for 50 strokes, steady swimming for 50 and repeat until the course’s halfway point. Rest for one minute and repeat back to the course starting. Rest for 1 minute again and repeat.
Swim down: 1x large course of your choice, at a steady and slow pace. Hopefully, this set will inspire you to create your own open-water swim sessions.
