Questions from a novice

...1. Are there any muscles that swimming DOESN'T develop, and that I should work separately in order to have a "balanced" physique?...We always do some IM sets so I'm getting in at least some work in all 4 strokes. I also continue to run, about 15 mi./wk., altho I don't know why--most of the time I'm thinking I'd rather be swimming. 2. I live in CA and swim 3x a week in an outdoor pool at lunchtime so I'm getting lots of sun exposure. BESIDES sunscreen, is there anything I can wear in the water to protect at least my torso? I tried a rash guard once but it was too "draggy". Maybe I just need a really tight one.... 4. How do I know when I'm ready for (i.e. able to finish) an open water swim of say 1 mile in a lake? Yardage in a pool can't be the same . . . you rest between sets, you push off the wall, there are no waves, you don't have to look up to navigate, it's significantly warmer, etc. Is there a rule of thumb such as, if I can swim 2000 yds continuously in a SCY pool I should be able to swim a mile in a lake?... 5. What and when do you eat and drink before an open water swim? Thanks in advance! 1000 meters is 1094 yards. So, about 44 lengths. If you are doing all four strokes you're probably pretty balanced. Back stroke balances front crawl, but it's not a bad idea to do rotator cuff exercises for your shoulders and rowing-type pulls for your back muscles. Abdominal exercises, especially "the plank" are good for stability. A good sticky sunscreen with zinc and a high spf rating should protect for at least an hour in the water. My favorite was Hawiian Tropic "Cler Zinck", but now that I can't find it, Blue Lizard seems almost as good. If you use a rash shirt, it will have to be a very snug fit dry, as the fabric will relax when wet. The darker colors of Chlorban supposedly have an spf 50 rating. I did my first open water event on mostly all pool training, but my only goal was to finish and yes, not need to be pulled out. I got through with some wicked calf cramps, but finished okay. You can practice things like sighting in a pool, lift just your goggles out of the water to take a "snapshot" view as your recovering arm is coming out, put your face back in as that hand enters the water, breath on the other side. Never combine a breath with a sighting, it slows you down too much. As you are in a club, why not ask your clubmates to join you in open water practices? You can work together on getting used to starts, waves etc. I did Sasamat Lake last July on cold leftover pizza, mainly because the b&b I stayed at didn't serve breakfast until 8:00 and I had to get to the lake by 7:00 for sign-on. As I had two hours to digest it, it worked fine. Anything you find convenient and digestable, with a little fat and protein to make it last, should work for you, as long as you give it time to digest. Good luck! I'm sure you'll do fine.

...1. Are there any muscles that swimming DOESN'T develop, and that I should work separately in order to have a "balanced" physique?...We always do some IM sets so I'm getting in at least some work in all 4 strokes. I also continue to run, about 15 mi./wk., altho I don't know why--most of the time I'm thinking I'd rather be swimming. 2. I live in CA and swim 3x a week in an outdoor pool at lunchtime so I'm getting lots of sun exposure. BESIDES sunscreen, is there anything I can wear in the water to protect at least my torso? I tried a rash guard once but it was too "draggy". Maybe I just need a really tight one.... 4. How do I know when I'm ready for (i.e. able to finish) an open water swim of say 1 mile in a lake? Yardage in a pool can't be the same . . . you rest between sets, you push off the wall, there are no waves, you don't have to look up to navigate, it's significantly warmer, etc. Is there a rule of thumb such as, if I can swim 2000 yds continuously in a SCY pool I should be able to swim a mile in a lake?... 5. What and when do you eat and drink before an open water swim? Thanks in advance! 1000 meters is 1094 yards. So, about 44 lengths. If you are doing all four strokes you're probably pretty balanced. Back stroke balances front crawl, but it's not a bad idea to do rotator cuff exercises for your shoulders and rowing-type pulls for your back muscles. Abdominal exercises, especially "the plank" are good for stability. A good sticky sunscreen with zinc and a high spf rating should protect for at least an hour in the water. My favorite was Hawiian Tropic "Cler Zinck", but now that I can't find it, Blue Lizard seems almost as good. If you use a rash shirt, it will have to be a very snug fit dry, as the fabric will relax when wet. The darker colors of Chlorban supposedly have an spf 50 rating. I did my first open water event on mostly all pool training, but my only goal was to finish and yes, not need to be pulled out. I got through with some wicked calf cramps, but finished okay. You can practice things like sighting in a pool, lift just your goggles out of the water to take a "snapshot" view as your recovering arm is coming out, put your face back in as that hand enters the water, breath on the other side. Never combine a breath with a sighting, it slows you down too much. As you are in a club, why not ask your clubmates to join you in open water practices? You can work together on getting used to starts, waves etc. I did Sasamat Lake last July on cold leftover pizza, mainly because the b&b I stayed at didn't serve breakfast until 8:00 and I had to get to the lake by 7:00 for sign-on. As I had two hours to digest it, it worked fine. Anything you find convenient and digestable, with a little fat and protein to make it last, should work for you, as long as you give it time to digest. Good luck! I'm sure you'll do fine.