Open Water Swimming - Tips and Tricks

With the closure of swimming pools in Australia for the past 4-5 weeks, we have seen a resurgence of Open Water Swimming especially here on the Sunshine Coast.

​For the ones that have swam at Mooloolaba Beach, it resembles more the Bruce Highway at Peak Traffic Times, than a beach. All in the name to keep the feel for the water.

​Head Coach of the Sunshine Coast Triathlon Academy, Toby Coote, points out a few tips to remain safe and continue to keep working on the swim component. 

1. Sighting - Make sure you are looking up to see where you are going. The most common problem that arises with this is lifting the head up to high and sinking the hips. Make sure when you go to sight, use the top of the wave (if there is surf) or as your hand catches the water push down on the stroke to lift the shoulders up and maintain body position. Your eyes should just be above the water line, not the whole face.
2. Navigation - you see a lot of swimmers going crooked out there as they are use to the black line. make sure you are guiding yourself off some landmarks, the beach or the horizon to stay in that straight line. If the water is clear you can be guided by the sand or if swimming into the sun, you can use the glow to line yourself up on as well.
3. Consistency - To keep the feel for the water during this period, frequency / consistency is vital to remain in touch with the water. When you lose that feel, it does take a bit of time to get it back. You can supplement the open water swimming with swim bands / swim cords. One thing I do swear by and have used all my life.
4. Mix it Up - just like you do in the pool, you can replicate the same in the Open Water. Throw in some sculling, form strokes, paddles or even flippers. keep the variety there opposed to just jumping in and swimming. There needs to be a purpose 
5. Weather Conditions - Don't just swim on the good, calm days. Get out and mix up with the choppy conditions that we have seen. The more experience to the different elements the better it is for you to better prepare for future races in Open water / surf conditions
6. Swim with a Buddy - For safety reasons, always better to swim with a buddy just in case something does happen out there.

Just as there are different water conditions, the sun during early morning to the afternoon can vary as well. , There is a goggle choice to suit the different conditions. Vorgee have a great range of goggles to suit. I use the Missile Range. I find I can pull them straight out of the case put on my face and swim. Perfect for me.

Presently in the morning just after the sun comes up, it is still very dull, I find the clear / smoke lens the best during this time. Earlier morning when the sun is a little brighter the Mirrored lens I find the most suitable and if I end up swimming during the day, the the eclipse are perfect for cutting the glare right out. So there are plenty of choices in the missile Range. I suggest trialing a few pairs out to see what best suits your needs and the conditions you are swimming in.

We are fortunate to have had some nice water temperatures at present, but with winter approaching (and if you don't live in Queensland) you may already be in wetsuits. We will be during off our Zone 3 wetsuits very shortly. What to look for in a  wetsuit?

1. Flexibility - the lest restricted it is, the less fatigued you will become
2. Durability - the choice of the wetsuit rubber is dictated here. Yes there are different types. As you will be swimming in them more while the pools are closed, you might want to keep the top range wetsuit for Racing and get a level done for training.
3. Sleeve or Sleeveless - this is a personal choice. If you are restriction in shoulder mobility, then a sleeveless may be the way to go for you. If not then sleeves will be the way to go
4. Thickness - some wetsuits are designed for swimmers in mind with limiting mm of thickness, why most non swimmers will look for the maximum thickness of 5mm to help with flotation and buoyancy 
5. Price - will dictate the wetsuit that you purchase.

I have used the Zone 3 Vanquished and love the flexibility in and around the shoulders. It feels like you aren't wearing a wetsuit. Once again it is a personal choice so check out the Zone 3 Range at Titan Performance Group.

Presently, Toby has been doing some 1:1 Open Water swimming and implementing a lot of the top 5 points and has seen some dramatic changes with the way they have improved thru those sessions. 

Happy swimming