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Kick Timing 101
Kick timing is an important but often-overlooked aspect of freestyle. But when your swimmers find the right kick pattern, they can tap into previously unavailable core power to push themselves forward. I usually describe kick timing to swimmers by comparing it to the more familiar, upright, terra firma counterparts of walking, jogging, or running. When you’re walking or running, as your left leg swings forward your right arm swings forward as counterbalance. The same is true for the opposite side: when the right leg swings forward, the left arm also swings forward. We’ve acquired this instinctive diagonal timing since taking our first steps as infants.
Open Water 101: No Lanes, No Lines, No Limits in the Wild Blue Yonder
See that out there? That wide-open expanse of blue loveliness? That’s open water. No walls. No lane lines. And best of all, no black line here. If you’re new to open water swimming, there are some things you should know before you take your first plunge into that inviting blue yonder. This series of articles aims to provide would-be and new open water swimmers with the most basic information they need to feel confident joining in this beautiful sport that has growing international appeal.
Open Water 101: Training for Your Swim
Just like in the pool, training for an open water race or event works best when you set goals and train consistently. Although swimming a lot in open water would seem logical, most open water swimmers don’t train there exclusively. Rather, they use the pool strategically to maintain some speed. The pool can also be a good, safe place to work on your nutrition and get comfortable with the concept of eating and drinking while treading water.
Open Water 101: Where to Swim?
Now that you’ve got the right gear, let’s go swimming. But wait! Where are you headed? There are lots of places to swim, but swimming alone is dangerous and not advisable, so you should gather some swimming buddies together to go with you or connect with a group that’s already formed. There are resources out there to help you achieve this.
Open Water 101: Additional Open Water Hazards and How to Cope
Although ocean swimmers may have a greater range of water conditions to deal with, fresh water swimmers aren’t off the hook entirely. In especially large lakes, like Lake Michigan where the Big Shoulders 5K event is held each year, conditions sometimes mimic those in an ocean because the expanse of water is just so enormous. Being aware of your surroundings and anticipating potential problems before they crop up is the best defense for dealing with condition hazards.
Open Water 101: An Introduction to Marathon Swimming
The standard rules of marathon swimming state that any swim longer than 10 kilometers (6.2 miles) can be considered a marathon swim. The rules also state that marathon swims are accomplished without a wetsuit or any other external aids like flippers and floats, and can take a swimmer across a body of water, around an island, or from one point to another in any body of water. Marathon swimmers can be supported by a kayaker or a motorized guide boat, but the swimmer may not touch the boat or another person. Marathon swimmers may take in nutrition and fluids during the course of their swims, which in some cases can last upwards of two days or more, so long as they don’t lean on the boat or accept any assistance outside the rules of the organizing body sanctioning the swim.
Open Water 101: Nutrition on Long Swims
The long-held belief that it’s unsafe for anyone to swim within 30 minutes of eating is just plain incorrect. Marathon swimmers eat while treading water, gulping their food down and heading off towards the far shore in as few as 5 seconds, usually with little problem digesting and no threat of drowning. So much for that old wives’ tale!
Open Water 101: How to Pick the Right Open Water Event
It stands to reason, if you’re new to open water swimming and want to train for an event, starting smaller will likely result in a more successful outcome. There are lots of events out there, with more cropping up every season, in the 1- to 2-mile range that would make a great target for your first open water race. In addition, local triathlons can also be a good place for budding open water swimmers to start.
Open Water 101: Managing Feelings of Anxiety and Panic in Open Water
Although open water swimming can be one of the most calming, cathartic, and tranquil sports you can take part in, not everyone feels comfortable in the open water. Even experienced pool swimmers sometimes find they experience panic while swimming in open water. Not being able to see the bottom and the feeling of being far from the safety of land can contribute to the anxiety some swimmers feel when swimming in open water.
Open Water 101: Marine Dangers and How Best to Cope With Them
In ancient times, mariners dreaded venturing too far from the shoreline for fear of the lurking monsters at the edge of the then-known universe. Although the beasties and creatures they imagined have been largely proven mythical, there are still some hazards in the open water—even close to shore—that can ruin a nice swim.
Open Water 101: What Gear Do I Need?
If you’re already a pool swimmer, you probably have most of the gear you need to get going in open water. But just as there are unwritten rules governing what constitutes the best gear to use in the pool, open water has its own set of gear rules, too. The basics include a swimsuit, cap, and goggles. You can get by in most events and shorter training swims with just those bare essentials, but a few additional items can improve your experience over longer distances and in certain conditions.
Tech Suit 101
We get up early, work hard all season, put in the yardage, book our tickets, pay our meet fees, and schedule our “vacation” around swim meets. With varying degrees of confidence, we’re committed and we’re ready to go fast. When it comes time to put some serious cash down on a new technical suit, it almost feels like all that preparation hinges on the right suit choice at the checkout line.
Masters Swimming 101: Lingo You're Likely to Hear at Practice
Here are a few more terms you'll likely hear at swim practice. Some of them seem confusing at first, but once your coach shows you by having you swim a certain way, it will all make sense.
Masters Swimming 101: How Do I Learn the Four Strokes? Why Do I Want To?
Some swimmers and many triathletes only want to swim freestyle, the fastest stroke. But for anyone inspired by Michael Phelps and other true masters of the pool, there are four techniques to conquer on the road to becoming an all-around swimmer. And it really is all about technique. There are huge advantages to everyone—triathletes included—in learning all four swimming strokes.
Masters Swimming 101: How Do I Use the Pace Clock?
A related question would be: Why are swimmers so obsessed with time? You'll find out, my friend, in due time. So, what is your time for a 100? Answer that question, and you are halfway to speaking Swimmerese.
Masters Swimming 101: What Is a Typical Workout?
Like a good play, a good workout develops in three main acts: the warm-up, the main action, and the cool-down. A sufficient warm-up is essential for mature athletes, and a relaxing cool-down will help to fight fatigue and sore muscles.
Masters Swimming 101: Yards and Meters
Coaches will give instructions mainly in terms of distance (or yardage) and time. Most American pools are 25 yards in length and are known as short course yards pools or SCY. To understand the sets, you'll need to add in multiples of 25.
Masters Swimming 101: What Are the Basics of Pool Etiquette?
Safety always comes first, and swimming's first rule is never to swim alone. Because you will always be swimming with other people, offer them the type of respect you wish to receive. Swim friendly. Also, always follow the directions of lifeguards and pool staff, as they can see and anticipate things that you cannot.
Masters Swimming 101: What Equipment Do I Need?
Not much! The beauty of swimming is that the water provides all the resistance you need to work every part of your body. No machine can match it.
Masters Swimming 101: How to Start Swim Practice as an Adult
Swimming is great exercise, but practicing with a group can seem mysterious to the uninitiated. Can I just show up? Are other swimmers going to laugh at me? If your questions are even more basic than that, you may first want to review our Let's Get Started page.
