OPEN-WATER SWIMMING
Now that it’s the middle of May and the water temperature here in Ventura Harbor has risen to 60 degrees, I’m heading back to open-water swimming. Swimming laps at the Y is all very well, but the ocean in our protected little harbor is just more fun. Plus, I have a new wet suit I want to try out.
I wasn’t always excited about open-water swimming. I didn’t mind wading into the ocean on a hot summer afternoon and swimming 100 yards out and back to an anchored raft. But the idea of heading out for a prolonged distance and time never really interested me, especially because I’m not that great of a swimmer.
That was until I signed up for my first triathlon. It was what is called a “sprint triathlon,” so the swim distance was “only” 500 meters. I was living up at Incline Village on Lake Tahoe at the time. I started swimming at the Incline pool a couple of times a week and slowly added on laps until I reached 20—or 500 meters. Then I took the step of swimming in the lake. It’s cold year round, but fortunately hasn’t much in the way of waves, at least on calm days—and I was only going out on the calmest of them.
I was able to complete the swimming portion and then the rest of that sprint triathlon. And over the years I moved up to the “Olympic” distance with a 1500 meter swim and then finally to a Half Ironman with a 1.2 mile (1900 + meters) swim around the Santa Cruz Wharf, which took me a little over an hour to finish (I’m still a slow swimmer!) before I went on to bike 56 miles and run 13.1 miles. Over the years I’ve slowly become comfortable with open-water swimming and now actually enjoy it.
Ready to try it?
Perhaps you haven’t tried open-water swimming. Perhaps you don’t want to! Then read no further. But if you want to get into this new activity, here are excerpts from the July 7, 2020 online article by Mollie McGuigan in Runner’s World, A beginner’s guide to open-water swimming—everything you need to know:
Whether you want to complement your running with an exciting form of cross training or you’re preparing for your first triathlon, open-water swimming (OWS) is a brilliant discipline that requires a little technique, a lot of confidence and some essential pieces of equipment.
We asked Fenella Langridge, a professional middle-distance triathlete (who is usually based in Salisbury, England when she’s not competing around the world), for her advice on dipping a toe in the world of open-water swimming.
It’s nothing like pool swimming
‘You can be phenomenal in the pool but useless at open-water swimming,’ laughs Langridge. ‘That’s just because your strength and skill set are not suited to OWS, but you can learn it – you just have to practice.’ The most important skill in OWS (apart from the swimming itself) is to be adaptable. ‘Strong open-water swimmers have the ability to change their stroke depending on the conditions – for example, a change in current, being hit by a wave, or if they are swimming alongside someone,’ says Langridge.
She expects that a person confident swimming for 30 minutes nonstop in a pool will manage 15 minutes in open-water conditions before fatigue sets in. ‘Wetsuits offer buoyancy, but that’s very different to pushing off from the end of the pool, or stopping on the side for a rest or a drink.’
Technique is key
Front crawl is the chosen OWS stroke because it’s the most energy-efficient, but if you’re not concerned with speed, then Langridge suggest you do whichever stroke you’re comfortable with, ‘except backstroke, because it will be hard to navigate and floating on your back is often a signal of distress in OWS’. You should work on a high stroke rate and bilateral strength, which will help you tackle changing conditions and enable you stay on course – a necessity in conditions that are often low in visibility and high in distractions (which could be anything from fellow swimmers and paddle boarders, to fighting ducks and algae tickling your feet).
‘To swim as straight as you can, imagine train tracks underneath you and encourage your arms to follow them,’ recommends Langridge. ‘Keep your head still and smooth because once that moves, your whole body moves.’ When it comes to sighting – following buoys to stay on course – Langridge suggests you look every third stroke until you find your rhythm. ‘You don’t need to lift your head too high unless it’s really choppy,’ she advises. ‘In still water, act like a crocodile – have your eye out of the water but your nose and mouth in. This will keep your head still and help you stay on course.’
Use the pool for training drills
While pool swimming is nothing like open-water swimming, the enclosed, safe nature of a pool makes it the perfect environment for practicing without battling wind, currents and fatigue. Langridge trains three to four times a week in her local pool, using the time to practice her technique and endurance.
For newbies, she recommends practicing sighting in the pool: ‘Have someone stand at the end of the lane and hold up fingers – your goal is to look every other stroke and count the fingers,’ she says. She also recommends tying a band around your ankles (or using a pull buoy) to immobilize your legs, which, in turn, helps increase your arm turnover. ‘You use your legs less in OWS – they are mostly for balance and efficiency,’ she says. ‘An increased arm turnover makes you stronger, straighter and more resilient in currents and chop.’
Wetsuits are essential
Langridge advises you always wear a long-sleeve suit regardless of water temperature because ‘you will glide through the water and it gives you buoyancy, which is helpful if you get tired and want to float’.
It’s essential your wetsuit fits properly, or it will impede your swimming,’ says Langridge. ‘Every suit is made differently – there are usually detailed guides on their websites. Make sure you pull it up enough around your shoulders and hips so you have room to move, and flexibility in your shoulders – you should feel comfortable to do 10 arm turns without it feeling too draggy.’ Langridge recommends a 3mm thickness for summer swimming and triathlons.
To help get into her suit, Langridge keeps her socks on to help slide her legs in and she often wears gloves to protect the material from her nails. When you get in the water, splash some water inside the suit to help ‘sucker’ it to your body and acclimatize yourself to the temperature.
Other helpful equipment
‘I’d suggest buying two pairs of goggles,’ says Langridge. ‘One pair that are clear and a pair that block out the sun. If it’s a dark day, you don’t want to be wearing tinted goggles that stop you seeing where you’re going.’ She recommends larger-coverage goggles for open-water swimming and tests them out by sticking them to her face without the straps. ‘If they stay in place, that’s the sign of good, water-tight goggles.’
She always wears a standard swimming cap in a bright color so she is visible, and if she’s cold, she wears two. If you’re susceptible to the cold, she also recommends thermal hats, booties and gloves. A tow float is helpful in the sea, so boats and jet- skiers can spot you. Prone to ear infections? A pair of ear plugs, or Swim Seal will help.
What to do when the fear strikes
When you’re far from shore, surrounded by dark water and thinking about Jaws, it’s understandable to feel scared and vulnerable. Langridge recommends you set yourself targets to keep your mind from considering impending doom. ‘Break your swim into blocks of, say, 50 strokes, or tell yourself you will commit to swimming to a certain buoy before your turn around. Focusing on small goals will help you relax and – hopefully – the experience will start to become more enjoyable.’