Mastering the art of open water swimming is the dividing line for any triathlete if they want to be successful in the sport. It is the first of three legs and should lay down the foundation for their transition to the bike and run.
Open water swimming is still swimming, but the former requires a specific skill set that athletes must incorporate into their arsenal. There are no lane lines and black “T,” but there will be waves, currents, other swimmers, and the usual marine life that could be a distraction to athletes who are not adept to these circumstances.
Mastering these skills can significantly enhance an athlete’s performance in the open water, whether they’re training for a triathlon, or preparing to join a marathon swim.
SIGHTING AND NAVIGATION
Sighting is one of the most important skills that a triathlete must master before their competition. In contrast to pool swimming where sessions and meets come with two opposite walls, black lines, and flags, the open water lacks visual markers to help maintain a straight swim.
Because of this, swimmers must learn how to sight, or their ability to briefly lift their heads to spot a landmark. The tricky part about sighting is that swimmers need to do it without the risk of disrupting their stroke rhythm. Honing this skill in the pool will make them more efficient and minimize the risk of swimming extra distances.
BREATHING
While most swimmers still breathe every two strokes regardless of their training venue, it is advisable for triathletes and open water swimmers to practice bi-lateral breathing.
Bi-lateral breathing, or the skill that allows them to breathe on both sides, will come as a benefit should waves and chop come into play. This will allow athletes to adopt their breathing pattern that might be obtrusive on one side. Also, it gives them flexibility and added endurance to sustain longer distances.
DRAFTING
Drafting focuses on the swimmer’s ability to conserve energy by following another swimmer or, at some point, swimming beside them. For one, drafting will reduce their drag in the water, making them faster. Another is that it gives a mental challenge in the sense that athletes will know that they are “chased” or followed.”
A point of consideration when drafting is presence of mind. Avoid collision with other swimmers and maintain a safe distance, enough only to make you surge forward in the right moment.
STROKE AND TECHNIQUE
Swim basics like a good catch, strong pull and a streamlined body position will all come in handy when transitioning from the pool to the open water. However, triathletes must be aware that they need to increase their stroke rate mainly because of the unpredictability of the open water. Natural bodies of water are constantly changing and as such, they need to adopt a more aggressive stroke to maintain an efficient swim.
Practicing a shorter glide phase to compensate a faster stroke rate is a good starting point to consider. By doing so, swimmers can create their own tempo that will allow them to have more stroke count while maintaining a decent glide and distance per stroke.
