A comprehensive manual for elite open water swimmers - страница 5

Training for elite open water swimming is an ongoing process of refinement and adaptation. Swimmers and their coaches must continuously assess progress and make adjustments to achieve peak performance. In the chapters that follow, we delve deeper into the specifics of technique, race strategy, mental preparation, equipment, and safety, all of which contribute to the comprehensive preparation of elite open water swimmers.

Chapter 3: Technique and Skills

3.1 Open Water Specific Techniques

Open water swimming demands specialized techniques to navigate the challenges of natural bodies of water. Elite open water swimmers must master the following skills:

♦ Drafting: Learning to swim closely behind or beside competitors to reduce water resistance and conserve energy, a crucial tactic for long races.

♦ Sighting: Developing the ability to periodically lift your head to sight landmarks or buoys, ensuring you stay on course in open water with minimal disruption to your stroke.

♦ Turning Buoys: Techniques for efficiently rounding buoy markers during races, including approaches and exit strategies.

♦ Navigation: Navigating currents, waves, and swells while maintaining course awareness during races, adapting strokes as needed.

3.2 Stroke Mechanics

Efficient stroke mechanics are essential for open water swimmers. Key considerations include:

♦ Freestyle Technique: A focus on the freestyle stroke as it's the primary stroke used in open water. Improving stroke efficiency through drills and practice.

♦ Bilateral Breathing: Developing the ability to breathe comfortably on both sides, ensuring flexibility and adaptability in race conditions.

♦ Rhythmic Breathing: Coordinating breaths with the natural rhythm of the stroke to maintain a smooth pace.

♦ Kicking Efficiency: Training the legs for a steady and efficient kick, which helps with stability and propulsion.

3.3 Starts and Turns

Elite open water swimmers must optimize their starts and turns, even though these elements are less frequent than in pool swimming:

♦ Race Starts: Strategies for diving off the starting platform or from the shore with minimal time and energy loss.

♦ Buoy Turns: Techniques for navigating buoy turns efficiently, considering positioning and drafting opportunities.

3.4 Navigating Currents and Waves