Conditions
Ocean conditions can be tricky. Cold water, currents, swell, and obstacles are all things to navigate. Training in the pool is great to work on distance and technique, ocean swims are important to improve your skill and know-how in variable ocean conditions. Swimming at the beach where the event is taking place is the best way to familiarize yourself with how the waves break, currents and possible hazards. The more familiar you are with the conditions and beach, the more prepared and confident you will be for race day.
Check the tide and the surf report to mentally prepare for race day. Lower tides typically mean a faster swim because you can run farther during your water entry. Knowing how big the waves are can be essential to making sure you’re not in over your head. Head to Surfline.com for the local forecast.
Training Tips for Ocean Swims:
Check the surf forecast (Surfline.com) for tide and swell conditions
Practice ‘ins and outs’ to have faster water entries and exits
Always swim with a partner
Practice bodysurfing
Water Entry
This starts with where you line up on the beach to accommodate for current and swell. If the current is going fast, move down the beach to accommodate for fast moving currents so you don’t have to swim up-current to round the buoy.
A quick and efficient water entry through the surf line will separate you from the rest of the pack. Run with high knees through the surf line, then start ‘dolphining’ when you get to waist deep water. ‘Dolphining’, a technique used to get through the ‘impact zone’ efficiently. Dive with both arms over your head, grab the sand bottom to pull yourself forward while bringing your legs underneath your body to explode out of the water through the surf. Begin swimming when the water gets too deep to ‘Dolphin’. Keep an eye out for approaching waves by swimming head-up through the surf line. It is always safer to swim toward an approaching ‘set’ of waves than away from it. Once past the surf line, take a few strokes with your head up periodically to keep your eye on the buoy marker.
Rip Currents
Rip currents are an outgoing current that can save time and energy by helping you swim faster through the surf line, and generally are where waves don’t break. This strategy should only be used by experienced ocean swimmers with good ocean awareness.
Conversely, rip currents should be avoided on the swim toward shore to avoid wasting energy and valuable time. Choppy, sandy or foamy water can indicate a rip current. If you feel like you're not swimming as fast and find yourself in choppy/sandy/foamy water, swim parallel to get out of the rip current into blue water, then continue swimming towards shore.
Swimming in Open Water
Try to swim straight by using visual landmarks, but don’t fight strong currents by swimming against it. Running is faster and more efficient than swimming up-current.
Impact Zone
Keep your head on a swivel in the impact zone. Turn on your back or look over your shoulder to look for incoming waves, and time it to bodysurf a wave if you can! Bodysurfing is a waterman's skill that will set an athlete apart from the pack. Bodysurfing can save a significant amount of time and energy during a race. It takes practice and experience, but can be a huge asset at the end of a swim. Keep swimming until your hand hits the sand, then start running.
Race Day Tips:
Get in the water before the start of the race, it takes away the initial shock entering the water
Look for inshore holes or potential hazards (rocks) to avoid during your water entry
Go under a few waves to get a feel for how strong the waves are & see what direction the current is going
Plan the best water entry to accommodate for the current & swell
Ask local lifeguards about any potential hazards if you’re not from the area
Minimize your time in the ‘impact zone’
Rip currents will help you get out past the waves faster
Avoid rip currents swimming to the beach
Use landmarks to help swim straight
Don't fight the current, running is faster than swimming up-current
Using a swim cap and Vaseline on your face can help ease cold water brain freeze
Kommentare