7 Open Water Swimming Tips For Beginners
Welcome, new and aspiring open water swimmers! As you're about to embark on your first open water adventure, we want to assure you that you're in for a fun and rewarding experience. Open water swimming offers unique challenges, and we're here to give you some tips to help guide you through it. Here are 7 key tips for beginners.
1. Suit Up: Choose The Right Gear
Having the right gear can make or break your open water swimming experience. An appropriately fitting suit can help your mobility and ensure you're not weighed down. Equally crucial are a brightly colored swim cap for visibility and a good pair of goggles for spotting buoys and course markers. It is important to have a pair of goggles for different types of conditions so you may want a pair with clear lenses, tinted or smoke lenses and mirror or polarized lenses. This way you will be covered regardless of the conditions.
We also recommend using a buoy to make sure you are visible to boats, training buddies and safety support on shore. If you are planning to do triathlons, then you will most likely be investing in a well fitting wetsuit which will help with buoyancy and warmth. Ear plugs are another piece of equipment that will help make your open water swim experience a comfortable and enjoyable one.
2. Safety First!
While the allure of open water swimming can be strong, safety should always come first. It's best to swim in designated open water swimming areas, ideally with a group or at least a spotter on the side for extra precaution. Wearing a brightly colored swim cap and buoy will help make you more visible water craft and others swimmers as well. Before going out, make sure you feel comfortable with the conditions. Leave your ego on shore and don’t be pressured into swimming in conditions you don’t feel confident in.
Along with swimming in groups, we also recommend starting off by swimming parallel to shore when safe to do so. Losing sight of the ocean bottom can be anxiety inducing so you want to make sure you are comfortable in the open water before going out too far and too deep. Swimming parallel to shore also makes exiting the water easier incase there is an emergency or if you have to exit the water quickly. Safety should also be your number 1 concern.
3. Warm-Up: Prep Your Muscles
Cold open water swims can be quite a shock to the system. Warming up before you swim is essential to prep your muscles and avoid immediate discomfort. A few push-ups, jumping jacks or arm swings are good options to get you started. Dynamic stretching before swimming will ensure you are warmed up and your muscles are ready to rock!
4. Cold Water: Acclimate Slowly
Jumping straight into cold water can be a shock to the body. To prevent any surprises, acclimate by sitting on the edge, dipping your feet in, and splashing some water on your face before you fully submerge. It is important to enter the water slowly and let your body adjust before you start swimming. You should know the signs and symptoms of hypothermia as well and be sure to exit the water well before any of these set in.
5. Deep Breathing: Relax and Adjust
Deep breathing exercises can help your body adjust to the temperature change as you enter the water. Lying on your back and taking deep breaths helps relax your body and control your breathing. Being in a relaxed state will help you conserve energy and have a fun and stress free open water experience.
6. In Case of Emergency: Know The Drill
If you find yourself in trouble while swimming, remain calm and signal for help. Roll onto your back, raise your hand, and wave to draw attention. It's an important safety protocol every swimmer should know. Sometimes people will not see you on shore so you can take off your brightly colored swim cap and wave that around. That is sure to get people’s attention. You can also do the same with your brightly colored swim buoy. It is crucial to have a safety stroke, a stroke you can fall back on in case of emergency. Make sure you have a plan for when you get a cramp, take in water or are dealing with some other in water problem.
7. Take It Easy: Start Slow
Open water swimming isn't a race…unless it is an open water race! In training, especially during your first few sessions, it is recommended to start slow and gradually increase your pace. Aim for a nearby buoy, take rest breaks if needed, and maintain a pace you're comfortable with. You want to make sure you conserve enough energy so that you can make it to the exit point of your swim. Your first several minutes should just be about finding a relaxing pacing and getting into a rhythm. As the swim progresses, you can feel free to increase the pace.
Lastly, remember to have fun that is what this is about after all! Open water swimming offers an amazing sense of accomplishment. Remember these key tips at your next open water swim and you will be sure to have a great experience leaving you wanting more!