Summer is a vacation time and an opportunity to swim in plenty at sea. Want to enjoy to the fullest? And have a good workout? Here are some top tips to help you swim freely in the sea.
On the street, every day is getting warmer, and the sun more and more often appears in our cities. The season of vacations and open water is approaching! It's time to get ready!
Are you an adventure lover looking for a new experience?
A newbie who wants to hone his skills?
Or a hermit in search of peace and quiet?
Whoever you are, our swimming tips at sea will help you achieve your goal!
1. Swim in the pool
Although the chlorinated pool, alas, cannot recreate the conditions that await you in open water, here you can prepare well and, first of all, work out the equipment. After all, no matter what your goal, the swimming technique goes hand in hand with success!
Working out the technique of rowing and the position of the body in the water, swimming in the pool, you are best prepared to immerse yourself in the sea waves. In addition, no one will bother you to recreate some of the features of an open reservoir in the pool:
- Lack of track dividers. Swimming with eyes closed for short distances will help develop the ability to swim directly without the help of dividers, which are not in the sea. Be careful: do not swim with your eyes closed if the pool is full!
- Breathing technique: in open water you need to breathe differently than in the pool. However, it’s very important to practice in the pool so that the sea waves do not become an obstacle for you.
- Long distances: to develop endurance, try to swim without interruption for as long as possible. Leave a bottle of drink and a small snack at the side to refresh yourself when you get tired - so you prepare yourself for the regime that awaits you in open water.
- High buoyancy: As you know, sea water pushes to the surface. This effect is often enhanced if you wear a special bathing suit for open water. The conditions in the pool are completely different, so to get used to swimming at the surface, use a sausage.
- Crowds: a crowded pool can prepare you for tough resort conditions, where coastal waters are simply full of people! Go to the pool at rush hour and learn how to maneuver!
10 tips for swimmers of any level
- Allow enough time for your workouts. It is unlikely that you will quickly achieve results by doing only once a week. Any sport takes time, including swimming. Try to go to the pool as often as possible, even if your workouts are short.
- Do not use makeup before going to the pool. This is not only about mascara and lipstick, but also a hair conditioner - a cap can slip off it. You can apply makeup and hair care after training.
- Strive for leadership. Engage in a group or with an experienced partner who is superior to you. Try to be the first, because rivalry provides the strongest motivation! In single training sessions, there is no such incentive.
- Do not forget to drink water. With any physical exertion, the body is dehydrated, but in the pool it is more difficult to notice. Put a bottle of water on the side and drink a little bit - training will be more effective.
- Take care of your shoulders. Swimming is one of the safest sports, but shoulder injuries do happen. They can appear from excessive loads or improper entry of the brush into the water. Try to dip your fingertips first, but not your thumb.
- Keep your body straight and level. When you straighten, minimal water resistance is provided, and you move faster. The protruding parts of the body, on the contrary, slow down the movement.
- Look down. One way to maintain a straight position is to lower your head down and look at the pool floor. Athletes usually prefer to look ahead. But they do not turn their heads, but only their eyes.
- Choose the right style. Not sure which style to prefer? One of the ways to choose is by shape and height. The crawl is convenient for high, and at low growth breaststroke is preferable. Butterfly requires the most developed muscles.
- Do not copy other people's movements. Each swimmer has his own physiology. Therefore, the movements are similar only in general - the masters of sports start from the ideal technique and add something of their own to it.
- Get a boost of inspiration before class. It can be your favorite incendiary music, and a coach helps someone to cheer up. Thus, training will cease to be a chore.
10 tips for athletes
- Train regularly. Everyone is faced with situations where there is neither strength nor desire to go to training. If you want to achieve something in sports, develop the habit of giving all your best even on such days.
- Do not save on inventory! Choose your glasses carefully - find the most comfortable ones! Also need a non-slip hat, and professional clothing. Gather sports information will help sports watches.
- Focus on what you are doing. Sailing a distance, you cannot look around and think about something abstract. Think about breathing and proper movements.
- Swim smoothly. Imagine a straight line that runs through the center of your body from head to toe. Hands during the stroke should never cross this line, otherwise the body will begin to wriggle.
- Move your head just for breathing. The head is like a rudder, so it should only be kept straight. The more extra movements you make, the slower it will float.
- Pay attention to leg training. The legs are the largest muscle group, which consumes the most oxygen. Be sure to include exercises for them in the classroom.
- Pull the socks off. This is necessary not only for beauty in synchronized swimming. An elongated toe reduces water resistance and helps you focus on the correct movement.
- Mix styles during your workout. One way to perfect synchronization of movements is to work with your hands, like in a breaststroke, and with your feet, like in a rabbit.
- Practice the cornering technique. A correct turn with a strong push often helps to catch up with an opponent and vice versa. Watch the markings on the bottom to start it in a timely manner, and do not dive deep.
- Hold your breath at the finish. A powerful last jerk can bring you victory. For this, you can abandon the breaths of the last 5 meters. Touch the side and catch your breath.
Follow these tips, and you will surely notice positive changes in swimming! Nevertheless, the main secret of success for a swimmer of any level is training under the guidance of a professional trainer. He will notice your strengths and weaknesses, will not make mistakes in technology, advise on exercises for practicing problematic movements.
You will find an experienced trainer with a specialized education in the swimming alphabet ABC in Moscow! We offer the best prices for training at any level. If you want to learn how to swim, improve equipment or prepare for competitions, sign up for us!
2. Take everything you need
Swimming at sea is the best way to relax and avoid a daily routine. However, trusting the will of the sea waves while enjoying the surrounding beauties is a dangerous undertaking for those who are poorly prepared.
To be sure of your safety, provide yourself with the right equipment:
- Wetsuit, if the water is cold,
- Food and water to replenish strength
- Highly visible accessories (bright cap, swimming buoy, etc.)
If a wave of fatigue rolls over you at sea and you don’t have a buoy, just lie on your back. In seawater, you can lie on the surface without any effort, and gradually regain strength.
If you feel pain or cramp, rest in the same way, and then continue to swim with your back to the waves, trying to use the sick limb as little as possible.
3. Adjust to the environment
The charm of swimming in open water is directly related to the thirst for brave overcoming difficulties one on one with nature. But in order to cope with the waves and currents, while maintaining a calm and even pace of swimming, we will have to adapt our equipment to the requirements of the environment.
It is very important to provide yourself with the opportunity to emerge from the water so that you can see the shoreline, buoys and other important landmarks. In open water, crawl is the most suitable style. While you are swimming a crawl, the high density of water will allow you to relax most of the time, your legs only have to set the direction of movement.
If waves rise at sea, swim perpendicular to their direction, inhaling to the side to see the approach of the wave. This will help you avoid unpleasant surprises!
4. Find your rhythm
Do I need to increase the amplitude and frequency of movements? The eternal dilemma of swimming in open water.
To find the rhythm most comfortable for you and constantly improve the technique, you will have to improve these two indicators. But in the right order.
In open water, your hands move faster than in the pool, so as not to allow the body to be outside the aerobic comfort zone and to avoid premature muscle fatigue. That is why we recommend that you prefer the frequency of movement to the amplitude.
Paying attention only to the amplitude, swimming in a natural reservoir, you can be in a very unpleasant situation. Strong currents in the sea or other body of water can quickly put you off course. Having lost direction, you will realize that your efforts have been wasted.
Many coaches agree that for a successful swim in open water, swimmers need to first work out the crawl technique and only then work on the range of motion. The amplitude will depend on your technique and strength abilities, whatever the conditions.
As you can see, there is no universal rhythm in swimming. Remember, however, that there is an optimal rhythm for you - this is one that you can maintain for a long time without getting lost and not tired.
5. Swim with others
Swimming is often spoken of as a solitary sport, but in open water it is often possible to organize group races. Their task is to explore the open spaces together, helping each other if necessary.
Group swimming is a good way to combine business with pleasure. For example, you can arrange small competitions with your new partners and check who is better prepared. Ready to take the challenge?
No matter what your goals are - speed or endurance - group heats will allow you to constantly improve your skills and learn from others. And all this is in conditions of increased security.
Enjoy all the benefits of swimming in open water!