Open Water Swimming (Part 1 of 2)

As I talk to people, the swim is what prevents many people from trying the sport.  This doesn’t have to be and both my husband and I and many triathletes are living proof of that.  Many of us triathletes never swam competitively before triathlons.  (By the way, I wrote this while I was sitting on the beach and my husband and I did a three quarter mile swim with waves as a break from writing!)

Swimming is the one sport of the three that does really require technique to be competent so you should find a group adult swimming class or take private lessons, as I did, to first become a competent swimmer.  From there, you need to do two things:

1)     Build your fitness level

2)     Gain experience in open water

3)     Mentally prepare and gain the confidence and plan you need

To build your fitness level, I highly recommend a group or masters program but you can also do it by building your own training plan which I’ll have to save for another blog post (or a book!).  This blog post will focus on open water swimming and the next blog post will focus on how to mentally prepare, gain the confidence you need and tackle anxiety.

Open Water Swimming Attire Tips

·         Open water swims are a great time to practice in your wetsuit.  I typically use mine when the water temperature is 68 degrees or less.  Given the hassle of putting them on (and the heat on hot summer days) and rinsing them out, I don't use them for every swim.

·         Doing a trial run in your race day Tri suit is a good idea but I typically don't wear my more expensive attire for everyday training so they will last longer.

·         Your pool swimsuit is fine.

·         Other types of suits such as shorts or bikinis can be fine for training but of course have their limitations so if you want a serious workout, go with your serious swim gear.

·         A pair of shaded goggles is a good idea.  Just like sunglasses, they come with different levels of light protection so you may want to buy and have a couple different kinds on hand.  It's always a good idea to have an extra pair on hand in the event the goggles break.

·         A bright or neon colored swim cap will help lifeguards and your swim partner to keep an eye on you, and boaters to spot you.

·         Swim socks (neoprene booties) can help keep your feet warm if you are subjected to raynaud’s syndrome (your feet easily lose circulation) and protected from cutting your feet on shells.  Some races are permitting them and others are not.  Barb got special permission ton use them for one race due to her raynaud’s condition.  I highly encourage them when there are sharp rocks or shells, or wooden stairs to navigate to prevent cuts or splinters.  I've started wearing them for some races when they are permitted - I think I make up the few extra seconds it takes to get them off by a faster run and transition out of the water.

·         A water resistant watch is extremely helpful for judging your distance / workout.  When I first started, I was surprised at how slowly time passed (“what, it seems like I’ve been swimming for 30 minutes not 5 minutes!”).  For some reason, I lost all sense of time.  A watch helps me judge my distance paced on my typical pace when I can’t measure the distance.

·         Make sure you don't have any loose clothing.  I've heard more than one story of someone who got freaked out by "some fish" who was trying to feed on them only to discover that it was their wetsuit zipper cord (which usually can be attached to your Velcro collar so that it is also easy to find as you get out of the water)

Picking Your Venue

Before heading out for an open water swim, you should check 2 things (I haven’t in the past and have had disappointing moments showing up for an open water swim only to have to turn around):

1)     Check the status of the beach/lake/pond. Your biggest health concern should be focused on the everyday kind -- pollution of waters, often caused by everyday pesticides.  The good news is that most town health departments have become vigilant about testing the water and they err on the side of closing beaches if there is any concern so be sure to verify in advance the status of your intended swim destination.

2)     Check the tide charts.  Depending on the beach, low tide may make swimming within a safe zone from shore impossible, or high tide may make for too wavy of an experience for your desired conditions.  A quick google search for your body of water and “tide charts” should help you find the right source.    

Of course all of my open water advice comes with the never swim alone and ideally swim when a lifeguard is on duty.  When lifeguards are on duty, they can be helpful sources of information (water temp, tidal conditions, swimming versus boat zones) and they will always appreciate you checking in and letting them your intended swim course. 

Jellyfish do reside in warmer waters so they are more prevalent later in the season on the Eastern US Coast where they are the type that typically just cause discomfort so they shouldn't be something that keeps you out of the water unless you are allergic to their stings, there is a plethora of them in the water, or you are vacationing somewhere with the fatal type, as I was warned about in Australia.  Wearing a wetsuit can also protect you from them.  Lifeguards also typically have treatments on hand for things like jellyfish stings.  Web MD provides this guidance -- http://firstaid.webmd.com/jellyfish-stings-treatment

In the Water

When you get in the water, get a sense for the current.  If there is seaweed or plant matter, you can see which way it’s being carried as one indicator.  Plan your swim and workout accordingly.  If the tide and current are going out, you may need to adjust your planned course so as to not get pulled out pass the swimming area.  If it’s coming in, likewise, you’ll need to make sure you don’t get pulled inland too much.  And, if you are swimming with the current parallel to shore, remember that coming back will be much harder!

The need for "sighting" is one of the differences between pool and open water.  In the open water of course there is no dark line to follow and stay in your lane and it can be easy to go off course.  You may or may not be able to see the bottom at all, depending on the clarity and depth of the water.  To simulate this in the pool, close your eyes when they are in the water.  To sight, keep your eye on the next buoy by frequently lifting your head forward as you complete your stroke or take a quick breast stroke.  If you are going parallel to shore and breathing to the shore side, you can easily track if you are staying a parallel distance from shore.  When you are headed toward shore or there is a dock or rock barrier ahead of you, pick a notable object or shape to spot.

You should know what to do in the event of a riptide, which can occur in a beach but also even some lakes.  The following link gives good advice on that:  http://www.wikihow.com/Survive-a-Riptide

While all of this may sound like a lot to consider, I wish someone had given me these tips!  I did it all with trial and error.  Ideally, find a swim partner who has experience in open water or attend a clinic as you are just getting started.  But, if you can’t, just get started with a good, calm venue that has a lifeguard on duty.  Soon you will feel like a fish out of water when you are not in it!