Master Open Water Swimming: Essential Drills

Open water swimming is a sport that combines physical exertion with a chance to immerse oneself in nature, reducing stress and increasing overall wellbeing. However, becoming a skilled open water swimmer requires dedication, hard work, and practice. To acquire this expertise, a swimmer must regularly practice a few essential drills. The following article details the crucial drills that every open water swimmer must know and practice:

Drill 1: Sighting

Sighting is a fundamental drill for navigating unfamiliar open water. This drill requires a swimmer to look forward while swimming, using the horizon to determine their direction. Proper body positioning, efficient head turns, and timing are all necessary to maintain effective sighting. To practice this drill, a swimmer should select a distant point on the horizon and swim towards it while keeping their eyes on the point. Maintaining a straight body position and consistent kicking, the swimmer should look up periodically to ensure they remain on track. If necessary, the swimmer must readjust their course.

Drill 2: Breathing

Proper breathing technique is a vital component of open water swimming, as it can improve endurance, speed, and efficiency. By mastering breathing drills, swimmers can maintain a steady rhythm, increase oxygen uptake, and prevent early fatigue. Begin breathing drills by establishing a steady pattern, alternating side-to-side. Gradually increase the frequency of breaths to improve oxygen intake. For example, increase breaths from once every four strokes to once every two strokes. This technique enhances overall speed and endurance due to the improved oxygen uptake.

Drill 3: Drafting

Drafting is a cycling technique that is equally effective in open water swimming. It involves following in the wake of another swimmer to minimize drag and conserve energy. Swimmers should draft behind a swimmer who is moving at the same speed or slightly faster than they are. Practice drafting by swimming closely behind another swimmer parallel to them, but avoid touching their legs. A swimmer will notice a significant drop in drag while swimming in another’s wake, allowing them to maintain speed with less energy output.

Drill 4: Turning

Turning is an essential technique when navigating buoys or other landmarks during open water swimming. This drill requires proper body positioning and efficient limb movement to master. Approach a buoy or landmark at a steady pace by turning your head to the side to determine its exact position. Once your position is determined, turn your head in the opposite direction, simultaneously extending your limbs in the direction you want to go. This motion should be fluid, allowing you to maintain your momentum and speed.

Drill 5: Speed Work

Speed work is a crucial drill for improving overall performance, endurance, and speed. Swimmers should practice at a high intensity, alternating between sprinting and recovery intervals. Challenging a swimmer’s body during high-intensity sprints increases their speed, endurance, and overall performance. Begin speed work with a 10-15 minute warm-up, then alternate 100-200 meter sprints with 60 seconds of recovery. Repeat this cycle for four to six sets, pushing yourself during each sprint and resting adequately in between.

Conclusion

In conclusion, mastering open water swimming requires dedication, discipline, and practice. The drills mentioned above are essential for anyone looking to become a proficient open water swimmer, improving speed, endurance, and overall performance. Remember, consistent practice is vital for honing these skills, with time and effort leading to impressive results.