Race Start at Steelhead
It’s just about that time – time to start getting in those open water swims. We are rather limited here in Chicago for open water swimming venues and, let’s face it, the weather hasn’t been very cooperative so far this season. So to help you make the transition from pool to open water, here are some things you can practice in the pool so you’ll be ready to go once it’s time to hit the open waters:
1. Close your eyes: Swim 8 to 10 strokes in the pool with your eyes closed, then sight above water. This will help you learn to swim straight without using the bottom of the pool as a guide.
2. Practice FAST starting: Practice a few sets of fast starts, followed by settling down to a more relaxed pace. This simulates the quick starts typically found in open water events as participants angle for position before settling in to their paces. This is what we call at Tri Smart Masters, a “mini blast”.
3. Dolphin: Practice dolphin dives (pushing forward off the bottom in a series of short dives to propel yourself through shallow water) in the shallow end of the pool to learn to get in and out of open water venues more quickly than running through the water. Those of you doing Leon’s should practice this ASAP!
4. Tarzan: Practice regular sight-breathing in the pool, lifting your head up to look forward in rhythm with your breathing. Start by looking up every eight strokes, eyeing a target past the end of the lane (in Masters, we typically focus on the block at the end of the lane) and gradually work up to more strokes between sight-checks.
5. Efficiency: Swimming is technique-focused. The more efficient you can make yourself, the better. Not only will you be able to swim faster, but you also will not be exhausted once you come out of the water and head out on the bike. Try a clinic, workshop or lessons for some new perspective.
6. Practice in your wetsuit: It is recommended that you try out your brand-new wetsuit in the pool before using it in open water. Even with a wetsuit you already own, wear it for a few pool practices before a race. You will want to be comfortable with the way the wetsuit changes your feel for the water and body position. However, check with the manufacturer first to make sure the chemicals in the pool won’t deteriorate the wetsuit material and always rinse the wetsuit out thoroughly afterwards.
