TriOpenWater Coaching Tips
In this section you will find instructional videos on different aspects of Open Water Swimming. Here at TriOpenWater we can develop these skills either in an open water setting or in a pool based environment.
Sighting
Many swimmers often encounter problems around swimming in a straight line, in a pool based environment this is easy as you can either follow the lines on the bottom of the pool or swim next to lane ropes.
In an open water scenario this is removed and swimmers have to learn to ‘sight’.
Sign up for coaching for more specific skills in sighting!
Drafting
Drafting in open water is an essential skill within open water swimming that allows you to conserve energy. The aim is to stay within half a metre of the person in front and allow them to do the majority of the workload. There are many studies that prove that drafting can save up to 20% of energy!
Drafting can only really be effective if the person you are drafting is going in the right direction! Always trust your sighting!
Sighting
Sighting
Many swimmers often encounter problems around swimming in a straight line, in a pool based environment this is easy as you can either follow the lines on the bottom of the pool or swim next to lane ropes.
In an open water scenario this is removed and swimmers have to learn to ‘sight’.
Here are a few tips to sighting;
1. Lift your head only as high as necessary. In calm bodies of water, like a lake or river, lift just your eyes out of the water.
2. Use landmarks and other swimmers when breathing to the side.
3. Do not breathe while looking forward. Separate the two actions by sighting forward and then immediately rolling your head to take a breath to the side.
4. As you prepare to sight, press down with your hand and arm during the catch phase of your stroke. This will slightly lift your upper body and make it easier to raise your head.
Drafting
Drafting
Drafting in open water is an essential skill within open water swimming that allows you to conserve energy. The aim is to stay within half a metre of the person in front and allow them to do the majority of the workload. There are many studies that prove that drafting can save up to 20% of energy!
Drafting can only really be effective if the person you are drafting is going in the right direction! Always trust your sighting!
There are two key ways in which you can draft in swimming!
The first place to draft effectively is directly behind and slightly to the side of your preferred breathing side. So if you breathe to the right, get your head in line behind the swimmer’s right leg. Swimming immediately behind produces around a third less drag, compared to drafting at a swimmer’s hip.
The second best place to draft is on the same side as you breathe on, but with the lead swimmer on that same side. So you need to make sure that you are quite close to the person you are drafting off and inside the wake that they create from their torso movements going through the water.
Width
Creating width
Swimmers often struggle with create momentum as they pull across their centre line, as you will see in the video, your hands need to push forward and stay as wide as possible – shoulder width apart will be best.
Aided with your rotation from your hips, this will inevitably increase your range within your reach!