Training Drills to Improve Your Open Water Swimming Technique

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Open water swimming presents unique challenges compared to pool swimming, including currents, waves, and navigation. Improving your technique is essential for safety and efficiency. Here are some effective training drills to help you become a stronger open water swimmer.

Breathing and Sightings Drills

Proper breathing and sighting are crucial in open water. Practice these drills to enhance your skills:

  • Side Breathing Drill: Swim several laps focusing on breathing every 3rd or 5th stroke on one side. Switch sides to develop bilateral breathing.
  • Sighting Practice: During your swim, lift your head periodically to sight a landmark, then return to your normal stroke. This improves navigation skills.
  • Breath Control Exercise: Swim with a snorkel to focus on steady breathing and body position without worrying about breathing rhythm.

Drafting and Pacing Drills

Drafting behind another swimmer reduces resistance and conserves energy. Pacing drills help maintain consistent speed and improve endurance.

  • Drafting Practice: Swim close behind a partner or a buoy line, maintaining a steady distance without losing control.
  • Interval Pacing: Swim sets of 200 meters at your target race pace, followed by short rest. Use a stopwatch to monitor your splits.
  • Progressive Speed Drills: Gradually increase your speed over several laps, then slow down to recover, to build pacing awareness.

Body Position and Balance Drills

Maintaining a streamlined body position reduces drag and improves efficiency. Incorporate these drills into your training:

  • Streamline Glide: Push off the wall or a buoy and hold your body in a streamlined position for as long as possible.
  • Kick Drills: Use a kickboard to focus solely on your kick technique, keeping your hips high and legs relaxed.
  • Balance Swims: Swim with one arm extended forward and the other by your side to focus on body alignment and balance.

Conclusion

Consistent practice of these drills will enhance your open water swimming skills, making you more confident and efficient in the water. Remember to always prioritize safety and gradually increase the intensity of your training sessions.