Open Water Swimming Clinic Cody Rasmussen Dayton Area Sharks

2 Basics of Open Water Swimming Uncommon difficulties  Mass start  Buoy turns  Unique breathing  Waves  Sighting  Drafting Should practice open water swimming techniques before racing  “I’ll figure it out when I get there” does not work  First time triathletes always have stories about their problems in the swim portion of the race Watch video: Tri training.mpeg

3 The Mass Start 3 ways to handle the “Whirlpool”  Placement Place yourself in the pack at your proper ability level  Avoid the center of the pack at all costs  Advanced: Middle and in front  Intermediate: Side and in front or middle and right near the front  Beginner: Way outside in back Do not get in front if you are not a good swimmer (includes beach run)  Getting run over will hurt you and anger the person behind you  Awareness/protection Notice other competitors swim level Always know where others are relative to you and notice their skill level  Communication Verbal  Only before start Non-verbal  Lightly touch the feet of those that are slow and in front of you  “Nudge” those that keep running into you  Kick hard for those that are swimming on top of you

4 Buoy Turns Ways to handle the “segregator”  Beginner: stay outside and avoid buoy and others  Intermediate: get in comfortable position Pick out a nice spot between packs Perform sharp turn and avoid kicking others  Advanced: get inside lane over competitor Keep kicking Turn wide after buoy Turn with one or two kicks (pivot at waist) Instant lead gained

5 Breathing Goal: breath forward with minimal change in body position  Use downward arm pull to leverage upward head movement Use opposite arm pull than breathing side  Breath forward when you would time a breath to the side anyway  Breath quickly  Breath to the side to help regain body position (not downward)  Keep hips high Breath on both sides  Maintain straight line Avoid going anaerobic  Keep breathing and take it easy even when it’s rough/hectic

6 Poor Body Position

7 Sighting Goal: gauge distance and position  Avoid zigzagging (don’t waste energy)  Develop strategy for drafting and passing Sight the next buoy as needed  Frequent for non-straight swimmers (every third breath)  Non-frequent for straight swimmers (every ~eighth breath) Can use another person for navigation (ensure competency first) Practice sighting frequently at workouts  Side-front-drill (breath ~3 to the side, 1 to the front)  Place bright kick board or water bottle at end of lane and practice “sighting” those items

8 Drafting Can add up to 4% improvement Classic techniques:  Line drafting Right behind person Good for teammates Good for consistent pacers Get as close as you can without touching (don’t annoy) Take turns with the lead  Side drafting To the side and behind (45 o back) Good for competitors Good to get inside line Good for inconsistent pacers Get as close as you can without slapping

9 Quick Overview Awareness, placement, communication Drafting techniques Breathing & sighting techniques Buoy techniques