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Training to compete in open water


Open water swimming is becoming more popular sport, both independently and as part of triathlon, which attracts more and more professional athletes and Amateurs. If you grew up in the sports of swimming in the pool, then it will be easier, but there are some nuances of swimming in open water that must be considered during training and strategy competitions. Here are a few tips to prepare for competitions on open water.

1. Do not swim alone.

You’re lucky if your locality there is support for this sport and the conditions for training, and you can find professionals or enthusiasts with whom you can train. Although Takei trainings can take place and without coaches, but most likely there will be experienced triathletes who will be able to give you instructions or even allow you to train together. This will be especially helpful for new swimmers who may be nervous about their first open water, and they can always get valuable advice from more experienced swimmers.

If not in your area triathlon club, check out the local fitness club or a sports complex with a swimming pool, talk to a swimming coach on the possible exercise in the open water. Finally, if you can’t find an organized group to swim together, call a buddy from the gym who is also interested in joint preparation for competitions.

2. Practice the art of swimming in open water.

Competitions in open water have a few differences from the competition in the pool. The main differences is the lack of sides and tracks, the presence of waves and the need to sail toward the designated markers that are difficult to detect. To get used to the distances, try to train at least once a week on long distances: in the pool with a track length of 50 meters and more, in the lake or in the sea. So you get used to swimming for a long time without stopping. If you need a break in the swim for long distances, switch to breaststroke, take a few slow strokes, and then go back to free style, breath.

To prepare for the waves, get used to breathing low over the water. Your body creates a small air pocket for underarm, where you can catch the air without the ingestion of large amounts of water. You also need to learn to lift his head and follow the beacon that points you in the right direction. Competitive zone of open water, generally outlined with bright orange balls or floating buoys that indicate the swimmers where to go.

It often happens that even the fastest swimmers will be eliminated from the competition due to the fact that rarely follow the buoys and swim great distances from the desired course. Raise your head while swimming freestyle and look straight ahead, as do swimmers water Polo — leaning on the ball. If you have lost sight of the buoys, go to brass, so it will be easier to estimate your location.

3. Watch out for speed.

The most common mistake in the race for long-distance swimming is too much speed at the start. In particular, this is the main problem of novice swimmers who are trying to accelerate at the beginning of the race. They burn most of their energy reserves immediately, leaving no strength for the remainder of the distance.

During training practice negative split, where you start with a lower speed in the first part of the race and gradually gaining momentum, thus the race progresses. If you train in the pool, use the clock. Any experienced swimmer will tell you that early in the race the adrenaline rush and want to rush ahead, but smart swimmers will strive for a smooth, quiet pace in the beginning to keep their energy reserves before the end of the race.