At an advanced level, it’s important to get the most out of every session with the aim of perfecting each area of your swimming for the event you are training for. In this article we explore the key elements to focus on to improve your overall performance in an open water swim event.
Swim technique
In my view one of the most crucial parts of your success is technique. An efficient technique can make a huge difference to the resistance and drag in the water. It will also save crucial energy which you may need later on in the race if you have to sprint. In addition a good technique will give you longevity, meaning you can limit the chance of injury and have a longer swimming career.
Try and practice in rougher water as well as flat. In rougher water, I recommend you practice swimming underneath the waves. Don’t try and fight on top or go through them, this will require more effort and has an increased chance of injury, due to the waves hitting your arms. I drop my head and arms to a much deeper position.
Similar to a surfer paddling against waves out to sea, to catch that perfect ride, he/she will tip their board under to save being wiped out. It is the same principle for swimming. In Japan I used this technique when I swam 15.5 hours across the Tsugaru channel (one of the toughest swims in the world) where I faced 10 foot swells and it was very effective, saving me a lot of energy.
Race starts
Some events will require you to run into the water to start. Practising with a group of you in open water is a good idea. Getting used to this is not a skill that should be taken for granted. The more distance you get in front running before entering the water, can give you a few metres head start on your competitors and allow you free space instead of getting boxed in or being caught in the wash. When you feel you are struggling to run any more, take a big dive out into the water. Once you have entered the water, swim hard to try and get towards the front and free up some space for yourself. Don’t be too hasty with your exchange from run to swim, make sure the water is deep enough.
Sighting
This is another skill, best practised in open water and in a group if possible. Before entering the water, I recommend visualising a big landmark to follow up ahead in the direction of the first buoy if there is one. This will give you the direction to aim for and save you looking up straight away.
If you are surrounded by swimmers, it will give you a sense of the direction from their movement and you can follow their feet. For example in a recent race, I had one competitor to my right and one to left side. I swam with my head looking down in a neutral position not forward to take pressure off my neck which created a better body position.
If you are surrounded by swimmers, it will give you a sense of the direction from their movement and you can follow their feet.
The first buoy was 250 metres away. I tested myself how long I could swim without sighting by keeping an eye on the competitors who were just in front and at the side of me. I watched the guy on my right and observed his legs drop and he turned slightly to the left, and then a few seconds later the guy on my left also dropped his legs and moved to the right.
By watching their legs drop so significantly, this told me that they had both looked up to sight and were now aiming for the buoy. This allowed me to keep my head down and follow their direction. They did the same again around 12 strokes later, so I continued following their direction without having to lift up and sight, therefore not wasting any energy. This went on throughout the race and after 1 kilometre which was half way, I passed them and I ended up winning the race having saved a lot of energy from sighting in the early stages.
Breathing technique
In long distance swims where I had a boat next to me, I would breathe 80 per cent towards the boat and 20 per cent in the other direction every two strokes. I recommend regularly breathing so you don’t tighten up and create tension.
In a race, I would switch this to bilateral breathing every three strokes. The benefit of this is I can see both sides where a competitor is. Try not to lift your head, if you swim rotating from the hip, you will find there is no lifting required and you can rotate onto the breath saving energy and strain on your neck and shoulders.
The finish
Practice in training doing fast sets, followed by normal paced, followed by fast again to get the body use to reacting when called upon. This could be necessary in a race situation for a sprint finish.
It is also effective in a long distance channel swim if the tide is turning and you are asked to sprint throughout or at the end. There have been many instances in channel swims where swimmers haven’t been able to see the finish and the tide or current has taken them sideways or backwards as they haven’t enough energy to burst through.
