Coaching Information

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• Distances to Achieve Prior to your Trip

To swim in open water is a wonderful experience. All we ask is that you are able to keep up a sustained swimming pace for the average daily tour distance (see each trip's tour summary) prior to the start of your tour. To help you achieve this distance as well as to maximise your enjoyment  from the tour then check out the pre-tour training plan. The plan will give you weekly distances to attain in the pool.

Swimming in Open Water

Open Water is any naturally occurring body of water - sea, lake or river. To swim in open water can be a wonderful experience as long as proper safety measures are in place. Completing a swim, regardless of distance and time is the important goal.  There are four essential requirements in swimming distances of over 1 km.

Ability to swim the distance
Unlike a pool there are no lines on the bottom, no lane ropes and no walls to push off from, all of which ensure that extra distance is       covered. The presence of wind leads to choppy and sometimes rough conditions. The water temperature can also reduce swimming speed. All of which can lead to slower crossing times.

General conditions
Open water is exactly that, "Open" Therefore the weather plays a crucial role in determining both the effort required and the ultimate success of the crossing. Crossings are rarely attempted in wind conditions of more than force 5 (Beaufort Scale). Wind direction is also an important consideration when assessing conditions prior to a swim.

Sustaining a good pace
More important than achieving a fast swimming speed for a limited duration is the ability to sustain a        consistent swimming pace over the course. This stamina is an important part of any long distance training regime.

Ability to withstand the cold
With most open water swimming, lower body temperatures are     experienced on immersion.
After completing a swim, an additional decrease in body temperature may occur. This results from a combination of factors, the cooled blood from the arms and legs returns to the central body and the warm blood from the trunk goes to the extremities which are cool.
Gradual exposure of the body to milder temperatures allows the body to acclimatise. Exposure can be carried out by either increasing the time of immersion or reducing the water temperature.

Swim Training

To enjoy open water swimming requires both swimming training and water temperature acclimatisation.

Swim Training
Obviously open water training is the ideal training medium. However most of us will need to train in pools for the majority, if not all of the time. However whether the training is done in a pool or in open water, the most important aspect is to be able to swim at a sustained pace for the target distance that you ultimately aim to undertake.
 

Types of Training
There are two main components to sustaining a good pace for your target distance. These being  Speed and Endurance.  To maximise your ability to achieve your target and therefore maximise your enjoyment, you should work on both components.

Speed
Energy is supplied for a short time period and is generally used where the swimming pace is increased: sprinting to shore, holding your breath under waves etc… This involves short swimming distances at higher than usual intensity with long rest periods in-between. Speed training should make up a small part of your training.

Endurance
This should take up the majority of your training as swimming distances over 1 km relies on aerobic capacity (endurance) when swimming at a sustained pace. Typical training includes swimming longer distances at a slower pace.