5 tips for swimming in open water for beginners and experienced swimmers

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We give you 5 tips for beginners and experienced swimmers that can help you improve this sector.

The website specializing in swimming, swimmers.es has published an article that can come very well to the triathletes who want to face when you face the swimming sector of a triathlon.

That's why 5 has given us tips for beginners and experienced swimmers that can help you improve this sector.

Lack of experience in open waters

Practice makes perfect. Your body will be less tense and anxious on the day of the race if you have integrated swimming in open water in your workouts before the day of the test.

Beginners: When you train in open water, concentrate on the time you spend in the water, not on your pace. Do not strive to measure rhythms but to make time and meters.

Experienced swimmer: Do not forget to practice the entry to the water in a similar way to the day of the race (whether the swim crossing begins on land or from within the water), also the water outlet would be advisable to train it so as not to waste a second the rest.

Do not heat

Warming up prepares your body physically and mentally for the race, decreases the risk of injury or illness and prepares your body for the stress and explosion of the race, by increasing the circulation of oxygen-rich blood to the muscles. Cold, stiff muscles do not respond well to rapid movement. If you can not warm up by swimming in open water on the day of the race, make a slight trot for the blood to flow and some general movements.

Beginners: It may seem contradictory, but participating in lighter activities even before the test can come in handy. Warm up in the water before the test whenever possible, and if not, try to do some arm exercises and gentle shoulder rotations during the 10-15 minutes before the race.

Experienced swimmer: Try to do a different type of heating or a longer and longer warming than in the past. The elastic bands can easily be carried in your bag for a more vigorous warm-up that will surely be very beneficial.

Lift your head too much to look

To see properly while swimming, gently lift your head forward when you are about to breathe. Keep in mind that the cost of lifting the head to look produces a fall in the hips and possibly in the front arm. Count the strokes in the pool you need to go a long way and try to stay within that number when you practice the vision. Do not be afraid to deviate from the line for a few seconds, normally you lose more time because of an excess of vision than by the deviation itself.

Beginners: Practice looking at a bottle, a buoy or any other item at the end of the lane when you train in the pool.

Experienced swimmer: Reconsider your strategy and frequency of observation, and have a friend or coach record on video as you raise your head to look to verify that you do it correctly.

Swallowing water or too much air

As basic as it sounds, you should practice swimming with your mouth closed while your face is in the water. The only time your mouth should be open is when you exhale slowly in the air before turning your head to inhale fresh air. A side effect of swallowing water or air is an annoying stomach. If you experience diarrhea, bloating or gas during a test, pressing hard and continuing to eat and drink can make your symptoms worse. The best strategy is simply to slow down and remain calm while waiting for the symptoms to pass.

Beginners: Practice lateral kick exercises to get a more comfortable breathing on both sides. We recommend you practice bilateral breathing.

Experienced swimmer: The video recording solution in this case would also give us a lot of information about how we are breathing. If you have noticed these problems, have a friend or coach record it on video and verify that everything is correct.

swimming in the sea in a triathlon

Not feeling comfortable with the equipment

If you feel comfortable with your glasses, hat and swimsuit in the pool, it is very likely that you will feel comfortable swimming in open water. Too tight or fogged glasses, a neoprene suit that is not your size and that produces chafing can worsen an experience that already causes anxiety and there are enough elements out of your control on the day of the race so avoid trying new equipment the day of the race.

Beginners: Nothing in the pool and open water at least once before the test day with the complete equipment you plan to use, if it can be at the same time as the test. It is the perfect opportunity to make last minute changes.

Experienced swimmer: Most experienced swimmers rarely have trouble feeling comfortable with their equipment, but from time to time it may be good to try new things just to see if they have reached a stalemate. Who knows, a different style of glasses or a different brand of neoprene could be just what will make you feel more positive and confident to give you that little dot you need, everything is to try.

Further information: http://nadadores.es/

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