NYC Swim's Open Water Tips

Last season we polled our readers for tips that could be passed on to first-time open water swimmers. Just in time for the start of the 2009 season, here they are, with thanks to those of you who sent them in:

Training

  • Try to do some open water swimming before the date of your event.
  • If possible, do some training swims that are longer than your event to give you confidence in your ability to finish.
  • Get used to some incidental contact by swimming three or four abreast in your pool lane (depends on the width of your lanes). This will also help you develop a narrow stroke, which is useful in those tight situations.

    General Tips/Pre-race Preparation

  • Beware of chafing, which is far more likely to occur in saltwater (as at NYC Swim races) than in fresh water. Practice at the beach to find out where your chafe points are and then lube up before any swim of a half-hour or longer. Common chafe points include under the arms, the back of the neck (at the cap/hair line), and under suit straps.
  • Get a good nights sleep two nights before the event. That way if you are nervous and don't sleep well the night before, you will still feel rested.
  • Know the course. A number of our participants say that they walk part or all of the swim course a few days before the race to scope out landmarks that they can use during the swim to gauge distance.
  • Place your goggles on under your cap. If someone inadvertently hits your head and your goggles get loosened, you won't lose them in the water.
  • Be prepared for conditions to play a big role -- sometimes in your favor, sometimes not, and sometimes canceling the event entirely. That's the nature of open water swimming.

    In the Water

  • Be honest about your race pace and start accordingly. If you must sprint at the start, settle into your race pace as soon as you can.
  • Be aware of the swimmers around you -- especially at the start of the race, when it tends to be crowded. Some swimmers suggest swimming with your head up for the first 25-50 yards; others start at the outer edges or the back of the field in order to avoid the initial thrashing.
  • Sight periodically to stay on course.
  • In rough water, widen your stroke entry point to provide more stability.
  • Remember to breathe out. When excited or under stress, people often begin to breathe in a shallow manner, which is counterproductive in swimming.
  • Enjoy the scenery, when time allows.

    Post-race

  • Don't pass up the opportunity to rinse off afterward -- you'll feel much better.
  • Get some refreshments and strike up some conversations with your fellow finishers. The snack will help you refuel and talking with the other swimmers is a great way to get feedback for your next foray into open water.