The Open Water Triad

By Karen Reeder

http://swimmingecoach.synthasite.com/

 

In open water swimming, success or failure depends upon 3 areas of preparation.

 

1)      Training

2)      Tactics

3)      Logistics

 

Failure to consider one of these areas can cause a disappointing result. 

 

TRAINING is most easily recognized since this is where most swimmers focus a majority of time and effort.  It basic terms an athlete must be properly trained to complete the planned open water distance.  A majority of training can be accomplished in the pool; however, open water training should not be ignored especially for newcomers to the sport.  There a several areas where open water significantly differs from the pool.

 

1)      Navigation.  The open water swimmer must be comfortable sighting forward to look for landmarks or buoys. 

2)      The swimmer must be prepared for the expected temperature difference in open water.  Your body can adjust to colder temperatures with practice. 

3)      Swimmer must gain experience in “less than glass like conditions” of the pool.  Waves, surf, chop, swells and currents can be a factor.

4)      Swimmers must also be prepared for a race without turns.  Not only is a turn “rest” from swimming, but bending at the waist and scrunching up every 25 yards gives the lower back and hips a break from an elongated body position. Swimmers can experience low back and hip discomfort in open water if these muscles have note been adequately trained.

 

The bottom line when it comes to your training; don’t forget practice in open water!  Oceans, rivers and lakes all have their own different characteristics and should be experienced before race day.   Do you know what swell feels like when swimming parallel to the beach?  In a river, do you know it is better to swim in shallow water against current and deeper water with a current?  Have you tested out this principle to see how much difference it can make?  What does swimming in 4 inch chop feel like in a lake?  Do you feel colder in the water on a windy day?  The more open water training sessions completed the better.  A variety of open water experiences will help fuel your success.

 

            TACTICS is the plan for or execution of the race.  This can vary greatly depending on the length of your swim, from 15 minutes to several hours. 

 

1)      Pacing.  The swimmer must have an idea of how they will pace their swim; fast at the beginning for the first 100 – 500 yards, easy out with a fast finish, or something in between.  A surge in swimming speed may be required if the swimmer senses that competitors are weakening.

2)      Position.  A swimmer must decide where to position at the start.  Farther back or to the side to avoid the initial furor, or do they possess the speed to get out in front?  In swims where packs develop, swimmers must be skilled at drafting behind other swimmers (without constantly touching the feet of swimmer in front and possible earning a kick in the upper extremities.)  What position should a swimmer take within a pack? The center of the pack is a good place to hitch a ride but a poor place to initiate a surge or control another swimmers breakaway attempt.  If the pack is heading off course, a swimmer must decide whether to follow or head in a different direction.  Pack tactics are difficult to gain without race experience or simulated races in open water.  If pack practice is ignored, even experienced pool swimmers may be uncomfortable in their first open water race. 

3)      Setting your course and navigation will be more critical depending on the venues.  In the “Race Around the Island” in Atlantic City it was important to research the tides and know if there was an incoming tide or outgoing tide in certain sections of the course.  An athlete oblivious to this information could end up swimming in an area against more current and losing ground to swimmers moving in shallower water against less current.

4)       In escorted swims it is important that you and your crew/escort knows the course and understands where you need to swim depending on the conditions.  Swimmers need to know the course in case of an unplanned separation from their escort, it happens.  Once in Argentina, my escort boat’s motor fell into the water and I was on my own.  I had never swum the course before and didn’t know where it went, which was rather nerve-racking. I could barely see the swimmer’ boat in front and strained to follow it.   Also, swimmers need to plan and practice how far to swim from the boat and their position in relation to the boat.  Preferences need to be communicated to the trainer/coach and the driver.   

 

Your tactical plan in open water needs to be flexible as conditions and situations can change quickly.  Again, increasing your open water experience is money in the bank for successful execution of your race plan. 

 

            LOGISTICS is the preparation of suits, goggles, and caps as well as drinks/food for longer races.  It wasn’t a coincidence that the men’s winner of the first Olympic 10K did not wear a cap and shaved his head.  The water temperature was expected to be very warm and a shaved head kept him cooler. 

            Logistics includes selection of the suit, wetsuit, caps and goggles for racing.  NEVER use new or untested equipment on race day. A friend of mine pulled out a pair of brand new goggles for a 1650 pool race and ended up in the ER with an eye burn due to chemicals on the neoprene goggle seal. 

Suits need to be tested beforehand to make sure they don’t restrict stroke mechanics and to find out where lube application is needed to prevent chaffing.  Are you planning to wear 2 caps to ward off the cold?  Practice this first to make sure they aren’t too tight which could cause a headache. 

            In shorter events where there are feeding stations, swimmers need to know where the coach will be located on the feeding platform and a strategy for feeding from a crowded pack.  Gel packs can be carried in the suit in case of a missed feed or extra fuel requirement.

            Logistics for longer events with an escort need to be more extensive.  Extra goggles, caps and suits are a must.  Carbohydrate drinks and food must be prepared in advance. Drink types and flavors must be tested in training to ensure they are stomach compatible.  If cold water is expected, boiling water can be brought in a thermos and small amounts added to make a “warm feed.”  It is rains, white boards for communicating will not work and hand signals should be planned. 

            It is a shame when swimmers have miles of training under their belts and then something that could have been prevented causes a disappointing result.  Leaky goggles may cause only an annoying discomfort but a drink which causes stomach distress can force a swimmer out of the water.  Logistics can make or break your swim!

The complexity of open water can make the sport difficult for newcomers but greater rewards come with greater challenges.  When training, tactics and logistics are properly planned and executed; the race result will meet expectations.    

  

 

 

Highlight Swim

 

The 4th Annual Chattanooga Rat race will be held on Saturday, June 13, 2009.  This race has two events, 1.2 and 4.5 mile swims in the Tennessee River.  Chattanooga is located in the southeast corner of TN just above the Georgia border—2 hours from Nashville, Knoxville, and Atlanta.  It is at the intersection of Interstates 75 and 24 and 59.  The races are all within the city of Chattanooga. 

            The start and finish is in water with a slightly rocky bottom and the water temperature is usually around 74 degrees.  The river is about 500 to 700 yards wide and the swim is held downstream with a current assist.  This assistance can depend upon the amount of water that the Tennessee Valley Authority lets out near the dam area, but that usually happens at 10 am.  With a with a race start of 7:30 AM, the current will be more dependent on the weather, the more rain - the more current.

            The course is very scenic; participants will swim under 3 bridges, pass a golf course and finish in Coolidge Park.  Across the river from the finish are the art district, aquarium, and LA Dodgers AA baseball stadium.  The Chattanooga Riverfront is an attraction in itself. The other side of the river has a 12+ mile walking trail from the dam to downtown. 

            Last year the swim had 38 participants and raised close to $1000 which provided 5 scholarships for inner city lifeguard programs. The race organization wants to expand this program to include more swim lessons for teens.  Very few kids from the city recreation centers have the swimming skill necessary to pass the lifeguard class.

            The official nickname of Chattanooga is the Scenic City - it is a beautiful city with many outdoor activities available such as hiking, biking, along with other river activities.  The Ocoee River is one of the top whitewater kayaking rivers.  There are many tourist attractions for all ages such as the Tennessee Aquarium, IMAX, Rock City and Ruby Falls.  The Saturday of the swim is also the last night of the Chattanooga Riverbend Festival, a 10 day long music festival; great bands and everything that goes with it, all on the waterfront.  It is also Navy week in Chattanooga and the organizers will be working with the Navy Seals.  The “seals” will be helping with boat support and river safety.

 

Open Water Swimming Clinic 101. 

 

Marathon swimmer Morgan Filler will be providing an open water clinic on Treasure Island in San Francisco California on May 16th and June 28th.  The clinic is 3 hours long for adults ($50) and 2 hours long for youth swimmers ($40).  The clinic goals include learning to be more comfortable and efficient with

 

Swimming in water where you can’t see anything

Sighting to stay on a more direct course

Swimming in waves and choppy water

Swimming in cold water

 

Morgan wants to help swimmers those who are unfamiliar or uncomfortable with open water learn to enjoy the experience.   For more information about the weekend camps, please go to http://www.morganfiller.com/openH2O/weekend/