How to Get Ready for Open Water Swim in the Swimming Pool
7 July 2015
How to Get Ready for Open Water Swim in the Swimming Pool
One serious problem that athletes face in the North is preparation to the swimming stage. Uncomfortable temperature, polluted water or having no open water near your home might make any athlete feel uncertain in unfamiliar conditions.

We suggest you 7 exercises to help you get ready for the first stage of A1 TRIATHLON in the pool.

1. TURNAROUND AT «Т» MARK

In an ordinary training in the pool each touch of a board is a chance to rest, relax and recover before the new lap. The only way to prepare for swimming long distances is not to touch the boards.  Instead of pushing off the board turn around at the T mark at the end of the lane or 1.5 m before the wall. You will lose impulse and will have to work with your arms and legs to speed up again. Attention: this gives extra load on your shoulders, so don´t forget to work with your legs after the turnaround.

2. KEEP AN EYE ON YOUR COACH

When training with a coach he usually goes along the board.  Use this for your training: imagine your coach to be a buoy and keep an eye on it during the training.  Hold your head straight, scan the horizon looking for a coach/buoy, turn your head when breathing and keep on swimming.

3. WATER POLO

Sportsmen playing water polo seem to never get tired of keeping their heads above water which is an essential skill in their sport. Try training with your head above water too. When swimming in open water there are many situations in which you might need this skill (cold water, legs ahead of you, hardly visible buoys etc.) Swim a complete round with raised head (for instance 6x25m)
Just don´t turn your head aside to inhale!  That is an excellent way to train your neck and find out how your body goes down with your head raised. You can do this exercise with shoulder blades too, but this is a big load for your muscles, so go easy on it.

4. HYPOXIC TRAINING

The importance of lungs volume is often underestimated. Open water may appear to be less frightening if you can hold your breath for a long time without feeling discomfort if you can´t breathe in every third stroke.  Cold shocks, hits and splashes are typical hardships of the race. Hypoxic training or gradual increase in number of strokes between inhales is an excellent way to get ready for such situations. For example, on a 5x100m distance breathe every three strokes in the first lap, every five strokes in the second lap, every seven strokes in the third lap and every nine strokes (or don´t breathe at all) in the last lap.

5. TURNAROUND IN THE MIDDLE

It´s a rare occasion when triathlon or swimming requires a 180 degrees turn because nobody is going to send swimmers in opposite directions. Nevertheless, a 90 degrees turn is a common thing.  Imagine a buoy in the middle of your lane, swim up to it and then swim around it. You may use your friend or some floating equipment as a buoy, a mark at the bottom of the pool or just an imaginary point will also do.  The goal is to train turns! Train a complete 180 degrees turnaround as well, there´s nothing bad in extra training!

6. THE THREE FRIENDS

Ordinary lane width in the pool is two or three meters. That is quite enough to do exercise with two friends aside you imitating the real race cram.  Swim fast 6х25m regularly swapping positions.  The central place is best it´s worth trying a fall for.

7. DRAFTING

That is the most interesting thing! Swim long distances right after sportsmen of your speed on the same lane. Each sportsman must start a second after another, one by one, and try to swim in a line.  Don´t forget to swap after every interval.

You must do these enjoyable exercises on a regular basis.  With time pool trainings become routine and any change in training is welcome! Good luck on July 5th race!