Category: Open Water Swimming Preparation
Workout Goal: Preparing for disaster
Total Distance: 2000 yards
Notes: In this workout you will swim a variety of drills that are designed to help you practice small disasters that might happen in open water. The problems covered include google replacement, swim cap replacement, and cramp removal.
The goggle recovery drill and the swim cap recovery will help you develop patience for swimming without your goggles and cap, and also good techniques to keep moving while you are replacing them. On the first length of the 50 you swimm with goggles around your neck and eyes closed (swim cap off on second drill). You will need to sight on the end of the pool once or twice. On the return length you roll over on your back and continue moving by doing a breast stroke kick on you back while you replace your googles (and cap on second drill). By the time you reach the wall the goggles should be in place and you should have returned to regular crawl stroke. These are not fun swimming drills, but if your googles are dislodged or lost in open water you will be thankful for the practice. Try to make it fun by getting your goggles in place faster on each return lap.
When you practice sighting every 3rd or 4th stroke, you should complete the normal breath then turn your head to look forward. Place your head back in the water after sighting a landmark at the end of the pool. You might want to lean a kickboard up against the wall, or use a chair or other fixture as a point for sighting. Keep the flow of breathing and sighting even throughout the drill. In open water swimming you will sight less often, but there will be times when you need to sight frequently to make sure you are on course and in position.
Ideally you will not use breaststroke in open water, but it included here because sometimes it is necessary to stop for adjustments, or get your bearings then continue on course. Breaststroke might also be handy at the start of a race or anytime you are in a crowded pod of swimmers. During this swimming drill concentrate on making the transition from crawl to breast easily so you can continue moving. By making the transition every 6th stroke you will be making it about halfway down the pool. Take 2 strokes doing breaststroke then convert back to crawl.
Please consult your doctor before beginning any type of training program.