If you're lucky enough to live near the ocean or a lake, chances are there's a group of people using these bodies of water as their gym. Building up swimming endurance can be challenging for newcomers. Open water swimming presents even more challenges with currents, water temps and many other variables. Steve Munatones founder of Open Water Source shared his tips and advice for getting started with this challenging sport.
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Before you step foot in the water, you're going to need the proper gear. Open water swimming is a tough workout, and you don't want to be fumbling around with your gear wasting energy, if all you're doing is heading into the water.
Munatones suggests bringing goggles, a comfortable fitting swimsuit and a brightly colored swim cap. Once you add other variables like cold water, Munatones recommends silicone ear plugs.
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Munatones doesn't recommend just jumping into the ocean or lake to get started with open water swimming. Instead, he suggests preparing in a pool for conditioning and working on your stroke, and then work in some open water swimming.
"Working out in the open water enables a quick acclimatization for everything that Mother Nature can bring: Wind, waves, surface chop, jellyfish, cold," Munatones said. "It's necessary to mix open water swimming in with your pool workouts before you transition to more."
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When it comes to open water swimming, you need to be prepared for any and all conditions.
"It depends who you are," says Munatones. "For many people, getting used to water temperatures below 65 degrees Fahrenheit is difficult."
Others might struggle with waves and ocean swells that can cause seasickness or might have trouble breathing without swallowing water. Some swimmers might find navigation difficult, while others will fear marine life.
He says that no matter your fear or challenge when it comes to swimming in open water, the best way to overcome these and get more comfortable is to just get out there.
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Dry-land workouts also can help to condition your body and prepare it for open water swims and races. Munatones recommends core strength exercises.
"Developing core strength is essential for maintaining a good streamlined body position in the pool," says Munatones. "Doing planks and working with a Swedish (physio) ball are always helpful. Having good ankle flexibility and overall strength in your upper body are also key."
Safety is a big concern in open water swimming where there's a huge list of variables and possible conditions. Like many other sports, a buddy can be all you need to help stay safe. But for those without a swim partner, Munatones recommends to swim close to the shore, or a have a friend or family member follow up with you when you should be done with your swim.
Swimmers have fewer incidents of injuries than other athletes. Still you need to be careful to not overwork yourself or ignore a niggling injury.
"In order to remain injury-free, if you feel a tweak in your shoulders or elsewhere, stop your training and recover first before forging on with the same training program," says Munatones. "Patience is the key to longevity and success in this sport."
There are many different ways to get involved with open water swimming. You just need to do research into local events and clubs. There are many different genres in the sport as well, including solo-marathon swimming, channel swimming, triathlon swim legs, Polar Bear swims, relays, charity swims, eco-swims, expedition swims, swim trekking and pro races. Each requires a different training methodology and mindset. So hop in the pool or search for a training group to get started with open water swimming today.
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