THE GAELFORCE GUIDE TO OPEN WATER SWIMMING

We’ve welcomed thousands of swimmers to our open water swimming events over the years, so we’ve learned a few things about this increasingly popular sport. Our guide gives you the low down on everything you need to know.
 

THE BASICS

 

Is the water cold?

 

Yes, it’s cold. If you’re an open water or wild swimmer, you already know that water temperature in the rivers, lakes and seas around Ireland are cold! Even in summer and autumn, when water temperatures are at their highest, average temperatures are between 8°C to 15°C. Compare this to indoor pool temperatures where temperatures are often a balmy 25°C or more!

 

Is it very different to swimming in the pool?

 

The transition from swimming in a pool to swimming in open water can be unnerving. Not only is there the temperature difference to cope with, if you want to compete in open water swimming events, you’ll have to adjust your swimming techniques to meet the demands of very different environments and unpredictable conditions - waves, chop, weather, reduced visibility and the other competitors around you.

 

EQUIPMENT

 

What equipment do I need to get started?

 

While lots of brave souls choose to swim in skins, we recommend that you wear a wetsuit if you plan to compete in a swimming event. If possible wear a triathlon wetsuit as they are more flexible at the shoulders and will not restrict or compromise your strokes.

 

Whatever type of wetsuit you choose, it’s important that it fits properly - too small can cause in difficulty in breathing and cramping, too large means that it will let in too much water causing excess dragging in the water.

 

Wetsuits are not required at our Gaelforce Great Swim Trilogy events - you can swim in skins if you prefer. Whatever you choose to wear, it’s important to get used to swimming in it before event day.

 

You might also need:

 

• Goggles - these should form a tight seal against eyes and nose and allow you enough vision to see where you are travelling. Tinted goggles are useful when swimming into the sun.
• Swimsuit/shorts - just like your wetsuit, these should be well-fitted to prevent dragging.
• Swimming cap (silicone or neoprene) - these help to reduce body heat loss in the open water. You can wear two hats, a thick one first, then goggles, then a second hat on top, to help prevent your goggles slipping and trap more heat. A brightly coloured cap will be more visible in the water.
• Non-petroleum lubrication  - a product to apply to your neck to prevent chaffing.
• Tow float – These are mandatory at all our events. These make you very visible to other water users, provide something to rest on should you need it, and some can even provide waterproof storage for your phone or other small items - very useful if you are training alone.

OPEN WATER SWIMMING TECHNIQUES

 

What are the best strokes for open water swimming?

 

During open water swimming events you won’t be restricted to one stroke. Freestyle is the most effective, but you can combine it with other strokes such as breaststroke, sidestroke or backstroke – although backstroke will make it harder to swim in a straight line and keep an eye on the group.

 

Whichever stroke you intend to swim, you need to consider the same five things:

 

1. Your body position - this affects the whole stroke, so getting it right is key. Aim to stay as streamlined as you possibly can.

 

2. Your leg action - this helps to hold your body in a good position. You’ll need to kick strongly to stay as horizontal as possible. Be especially aware of your leg positioning when swimming breaststroke.

 

3. Your arm action - in all strokes except breaststroke, most of the power comes from your arms, but they can only work properly if your body position is right.

 

4. Your breathing - many stroke problems come from breathing at the wrong time. Try not to let your breathing interrupt your leg and arm action.

 

5. The timing of the stroke - this is the way all the stages fit together to form the complete stroke.

 

You’ll need to have a slightly higher stroke rate in open water than you would have in a pool, to deal with any waves or chop and keep yourself moving forward. You won’t have the benefit of relying on the break awarded from tumble-turns either, so your arms will feel the distance more. 

 

And if you are swimming in a wetsuit (which we recommend!) your buoyancy and stroke will be different. You’ll also need to learn how to tread water effectively if you need to rest during a longer swim or an event.

 

BREATHING

 

What are the best breathing techniques?

Maintaining your breathing technique can be a challenge in open water swimming especially if conditions are not ideal! Pool swimming won’t train you for the effects of choppy open water on your beathing, so make sure you practice in the open water in a variety of conditions before any event.

• Practice bilateral breathing – very useful if a safety boat passes by or you have a group of swimmers on one side and want to avoid the chop when breathing; also allows you to turn your head away from the direction of the waves.
• Practice taking fewer breaths – this can be helpful in the first part of the race when you are surrounded by splashing and are getting used to the effects of cold water.
• Take shorter breaths and point your face to the sky if the water is choppy to avoid getting a mouthful of water on each breath.

SIGHTING

How do I swim straight in open water?

As you won’t have the advantage of lanes and ropes to keep you on course, it’s important to practice the technique of sighting to avoid zig-zagging which will tire you out and add unnecessary distance to your swim. Sighting will help to make sure that you don’t lose direction, crash into other swimmers or make the event harder than it has to be.  

Choose a landmark ahead of you and check that you are heading for it as you swim. As you push the water back behind you push it directly back rather than to the side. If you are swimming in a pool practice swimming in as straight a line as possible. 

It is also important to practise your breathing techniques, as these will also help you to swim straighter. These skills can be practised in the pool as well as in the open water. 

ANXIETY IN OPEN-WATER

What happens if I start to panic in the water?

Anxiety in open-water swimming events is common and can even happen to experienced swimmers. It’s usually caused by external factors around you - depth, cold, not being able to see far and having other swimmers in close proximity to you. Regardless of your level of expertise, this can lead to the same physical response of holding your breath. Unfortunately holding your breath immediately increases your anxiety even further, and things can start to feel out of control - you may even feel a sense of panic. 

To recentre yourself, divert your focus instead to the factors that you can control, your breathing, hand entry and smooth strokes. If you do start to panic during the event then just pause or flip over onto your back for a few seconds. Take a few deep easy breaths, recompose yourself and keep those deep easy breaths going when you start swimming again.

It is really important to try to overcome any fears or concerns before the event. This is best achieved by getting lots of practice at swimming in open water. 

 

TRAINING

What’s the best training regime for an open water swimming event?

You will need to train. How much training you do will depend on where you are starting from and of course your goals, be they to succeed in crossing the finish line or to peg a podium place. 

If you decide to take on a swimming event, pick one to suit your own abilities and build up over a number of weeks to achieve your goals. If you are starting from scratch, you might want to consider a general health check to avoid injury or any other health issues during training and on race day. 

• Set your goals - Once you set a goal for yourself, whatever it may be, you need to make a plan on how you are going to achieve that goal. Once you know what the goal is then you can take it on. 
• Break it down – the first step is to break it into small achievable targets - can I swim 200m in the pool? How long will it take me? Can I swim 200m in the sea? How long will that take me? Build up your fitness, distance and endurance. 
• Be patient with yourself - Preparation takes time but you will get there. Try and swim a few times a week – you will surprise yourself with your progress. Join a club if this helps to motivate you and you will also meet new people who are in the same position as you. Give yourself enough time before your event so that you are confident in swimming the distance you have signed up for. 
• Get out into the open water! - In case we haven’t said it enough, it’s really important to train both in the pool and in open water! There’s no substitute for getting out there to get you prepared for anything race day might throw at you.

If you’re not sure where to start, we’ve put together some training guides for you to follow. Download them from our Advice Hub.

 

SAFETY

Safety should always be your first thought when swimming in open water. Always remember:

• Don’t swim alone – always let someone know where you are and how long you intend to be.
• Know the conditions – if you’re not sure, don’t swim and wait for better conditions or train in the pool.
• Consider a two float – to help you be seen in the water and act as extra buoyancy if you need it.
• Know your own limits  - especially on event day. You must be able to swim the event distance confidently and have experience of swimming it in cold water. 
• Monitor how you feel in the water - hypothermia can set in quickly, especially for anyone swimming in skins. Know the signs and if in doubt, act quickly. Get out, get warm and call for help. 
• Be prepared – Don’t be afraid to ask someone who is more experienced about any potential hazards. When sea swimming, always check the tide times before getting into the water and know how to spot and deal with rip currents.

Find more safety tips here

 

NUTRITION

Getting your nutrition and hydration right is the key to your general performance. To work at your best, you must provide your machine with the correct fuel as you increase the demands on your body through training and during the race itself. Diet is very important for all swimmers – you need your energy boost at the right time for optimum performance. The best way to do this is to plan your meals and snacks in advance.

• Eat a carbohydrate and protein rich meal two or three hours before your swim and then a snack like fruit or energy food an hour before your swim.
• Eat foods that are easy to keep down and that you have eaten before - don’t test out a snack option on event day! 
• Keep hydrated. There is lots of information out there on how much and what to drink. 
• Breakfast is key on the morning of an event.
• Help your body repair muscles by refuelling with protein and complex carbs within 30 minutes of finishing your swim.

What about eating & drinking on event day?

Plan your race day breakfast and race nutrition and test out what food and drinks work for you well before your event. Never try anything new on race day! Plan what snacks and fluids you will be taking and when. Stick to familiar, simple foods and avoid anything that can cause gas, bloating or stomach discomfort,

On the day before the event:

• Eat meals and snacks high in complex carbohydrates and drink fluids little and often to stay properly hydrated.

• Eat little and often – every two to four hours to keep your blood sugar levels steady and fuel your muscles in preparation for your event.

• Avoid a big meal or over-eating in the evening. 

On event day:

Don’t swim on empty. Even if you feel nervous, have breakfast. Stick to easily digested foods.

 

MOTIVATION

Having an event to train for is the ultimate motivator! There is an open water swimming event out there for everyone. For your first race, be realistic about your goals, experience and the amount of time you have in your daily life to train. Choose a shorter distance to gain experience contending with colder temperatures, waves, weather and lots of people swimming beside you! 

But once you’ve crossed the finish line at your first race and experienced that unbelievable sense of achievement and pride, you’ll wonder why you waited so long!

Where do I sign up?

The Gaelforce Great Swim Trilogy is the ultimate open water swimming journey. You can do one, two or take on all three, building up your experience as you go. Each swim is different - start on an early summer morning swimming the mighty river Shannon, a high summer swim in magical Lough Derg and finish your swimming year with an autumn swim in the Atlantic waters of beautiful Killary Fjord. The atmosphere is always fun and relaxed, the locations simply stunning and the Gaelforce camaraderie and support is second to none. So set yourself the challenge, give yourself that push and sign up today!
ENTER NOW
 

 

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