Open Water

Question 1

Open Water Training: Addressing Anxiety

Answer 1

• Before working on open water swimming techniques, the coach and athlete must first address the athlete’s comfort level in the open water.
• Fear and lack of comfort with basic skills can be the athlete’s first obstacle to a successful swim.
• The coach and athlete should review the self-assessment as part of the initial assessment to determine if there are any obstacles that may impede the athlete’s performance.
• Start with swimming basics in the pool, learning to float, balance and swim without expending too much energy.
• The coach should create controlled adversities in the pool with three or four other athletes.
• Once the athlete is more familiar with the uncontrolled environment, start to teach more advanced skills such as drafting, sighting and passing.
• Many athletes find the wetsuit uncomfortable and constricting, especially around the chest when breathing.
• Coaches should incorporate wetsuit swimming in the pool.

Question 2

Open Water Warm-Up

Answer 2

Out of Water
Warm up before entering the water by completing light stretches and dynamic exercises to activate the muscles without fatiguing them. The athlete can even take a 5-10 minute light jog to raise the body’s core temperature. If the water is cold, the athlete can also pre-acclimate to the temperature by splashing water on themselves prior to swimming.
In Water
The goal of warming up in the water is to increase blood flow to the muscles and to acclimate to the water temperature. If the water is warm enough, and the event permits the athlete to warm up in the water, encourage the athlete to complete a 5–10 minute swim warm-up that includes easy swimming, gradual building and then a few sprints.