Lengthy-distance swimming covers all these swimming occasions held in open water, reminiscent of rivers, lakes and seas (which is why it’s known as open water swimming). It’s divided into 4 classes: middle-distance swimming (as much as 5 km), long-distance swimming (as much as 15 km), ultra-distance swimming (as much as 25 km) and marathon swimming (over 25 km).
Lengthy-distance swimming has turn into far more widespread lately as a result of triathlon, which begins with a swim.
As a result of situations during which they happen, open water swimming competitions are affected by numerous elements:
Climate elements, reminiscent of wind, waves and/or currents, water temperature and density.
Strategic elements, reminiscent of deciding whether or not to swim on the entrance of the race or within the group, how typically to eat and drink throughout a race.
Environmental elements, such because the distinctive options of programs, both swum over a number of laps and, subsequently, starting and ending in the identical place, or races held in roughly common stretches of water, which begin and end somewhere else.
Races held over completely different distances (from 5 km-25 km), a number of individuals collaborating, lengthy races (over 2 hours) and frequent adjustments in tempo through the race itself….. what involves thoughts?
That’s proper!! Working competitions!
In precise truth open water swimming races are probably the most just like endurance working occasions. Current research (Shephard, Roy, and Per-Olof Astrand. “Chapter 1/p 13 Encyclopedia of Sports activities Drugs) have proven that there’s a correlation by way of coaching between open water swimming and endurance working by way of growing sufficient stamina to keep up the fitting tempo all through your complete race.
As now we have seen in earlier articles, cardio capability progressively develops over weeks, months and even years, so you will need to have a fastidiously labored out plan masking:
- First section (longest): aerobic-based coaching and introduction to anaerobic work.
- Second section: high quality coaching primarily at VO2max* tempo.
- Third section: sustaining your cardio and anaerobic health whereas rising your pace.
- Fourth section: (shortest): relaxation and a focus to element.
So right here is a few helpful recommendation for tackling your first open water races as successfully as doable:
1. Primarily practice within the pool, since you can not practice underneath all race situations. Race situations at all times differ and your rivals are by no means the identical, so it’s onerous to duplicate each single variable.
Prepare at VO2max* or anaerobic threshold tempo. That is in all probability the easiest way to develop probably the most environment friendly swim stroke for racing.
2. Get used to consuming and consuming throughout longer coaching classes. This is not going to solely assist enhance your power, it can additionally put together you for taking over vitamin at race tempo. Keep in mind, routine is important in endurance races, significantly from a psychological viewpoint.
3. Prepare as in case you had been in “open water”. Swim as in case you had been in open water by incorporating the next workout routines into your coaching classes:
- Tarzan drill: 10×50 swimming 25 m freestyle along with your head out of the water and 25 m backstroke. Enhance the variety of reps and distance (75 m or 100 m) as quickly as you’re comfy with this type of swimming. It will assist strengthen your neck and educate you learn how to test for land markers.
- Swimming with out underwater turns: swim lengthy units (from 400-1000 m) with out making underwater turns. As you strategy the wall, flip with out pushing off along with your legs utilizing simply the power in your legs and arms.
Keep in mind there isn’t any improvising in swimming, coaching is the important thing.
