Acclimatizing to Open Water: Tips to Overcome the Physical Barriers of Open Water Swimming
Transitioning from the clear, calm waters of a pool to the vast and often unpredictable open water is a significant part of early season training for any triathlete. This shift requires not just a change in physical approach but also an adaptation to colder temperatures and different swimming dynamics. Let's explore how you can physically prepare to make this transition as smooth as possible.
Gradual Exposure to Colder Temperatures
One of the most daunting aspects of open water swimming, especially in the early season, is the lower water temperatures. To acclimate your body, start by gradually introducing colder water exposure into your routine. Begin with shorter swims in cooler water and progressively increase the duration as your body adapts. This gradual adaptation helps enhance your cold tolerance and reduces the shock to your system during early season swims.
Building Stamina and Strength
Open water swimming demands a high level of stamina and strength due to its natural resistance and the need for prolonged effort. To build these capabilities, focus on incorporating specific training sessions that enhance endurance and muscle strength.
Endurance Training: Long, steady-state swims are crucial. In the pool, aim to increase your distance incrementally, focusing on maintaining a consistent pace throughout. This builds endurance and helps simulate the prolonged effort needed in open water.
Strength Training: Incorporate dryland strength training exercises targeting core muscles, shoulders, and legs. Exercises like planks, push-ups, and squats are beneficial. These muscles play a critical role in maintaining an effective stroke and improving your ability to cope with waves and currents.
Adjusting Technique for Open Water
Swimming in open water requires technique adjustments to navigate effectively:
Sighting: Unlike pool swimming, open water has no clear line on the bottom to guide you. Practice lifting your head just enough to see ahead without disrupting your stroke rhythm. This technique, known as sighting, helps you navigate and stay on course.
Stroke Adjustments: Open water often calls for a stronger, more robust stroke compared to the more rhythmic and gentle strokes suitable for pools. Practice a deeper and more powerful catch to help you move efficiently through choppy water.
Workout Plan for Early Season Acclimatization
To help you kick off your early season training, here’s a tailored workout plan designed to boost your open water readiness:
Monday:
Pool Swim: 1500 meters, focusing on long, uninterrupted sets (500 meters each).
Dryland Training: 30 minutes focusing on core and upper body strength.
Wednesday:
Pool Swim: Interval training—10 x 100 meters at race pace with 30 seconds rest.
Dryland Training: 30 minutes of leg and core strength exercises.
Friday:
Open Water Swim: Start with 500 meters, increasing each session as tolerated.
Reflection and Adjustment: Spend time assessing your comfort and performance in the open water.
Sunday:
Long Open Water Swim: Aim for a continuous swim, starting at around 1000 meters and increasing as your comfort and stamina improve.
This plan balances pool and open water swims, gradually preparing your body and mind for the challenges of open water conditions. Remember, the key to successful early season swims lies not only in physical preparation but also in enjoying the process. Each stroke brings you closer to mastering the art of open water swimming, setting a solid foundation for your triathlon season.