Novice swimmer here, 40 y.o. male. Never had any formal instruction, then started up with my local masters club about 9 mos. ago after an injury forced me to cut back on jogging. Hoping some of you old pros can help me out with answers to some basic questions:
1. Are there any muscles that swimming DOESN'T develop, and that I should work separately in order to have a "balanced" physique? For example, if you do quad exercises, you also want to work the hamstrings. What are the "equal and opposite" exercises I should do to balance out the swimming muscles? 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.
3. My *** stroke kicking is especially bad. I think it's because I have inflexible ankles. In the "fully loaded" position, I can't seem to get my ankles cocked enough nor my feet turned out enough. Is there a stretching exercise to improve ankle flexibility?
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? I don't mind finishing last, I just don't want to have to be pulled out of the water!
5. What and when do you eat and drink before an open water swim?
Thanks in advance!
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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? I don't mind finishing last, I just don't want to have to be pulled out of the water!
5. What and when do you eat and drink before an open water swim?
Thanks in advance!
You are probably ready now. Learn how to sight (think like a crocodile peering out of the water.) Learn to transition between *** and free mid-lap. Practice swimming with your eyes closed and work on getting your stroke to track straight (knowing how to sight is good, but the less you have to do it, the better)
Physically, open water is not much more demanding than pool swimming. Just different. Your body adapts and is capable of more than you think. I often tell people open water is about 20% swimming ability and 80% being crazy enough to do it. In other words, it's mostly mental preparation you need.
Yes, if you can swim 1500 yards in a SCY pool, you can easily swim a mile in a lake. IMHO, the walls hinder you as much as they help you.
If you have never swam in a river or lake or not done it in a very long time, then it's a good idea to get in a little practice just so you are familiar with the general weirdness of open water.
As for food, just have whatever you normally consume before an ordinary workout. I got this advice from a bike racer but it applies to swimming as well. Don't eat anything weird before a race. But if all you eat is weird, don't eat anything normal. In other words, don't mess with your diet too much.
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? I don't mind finishing last, I just don't want to have to be pulled out of the water!
5. What and when do you eat and drink before an open water swim?
Thanks in advance!
You are probably ready now. Learn how to sight (think like a crocodile peering out of the water.) Learn to transition between *** and free mid-lap. Practice swimming with your eyes closed and work on getting your stroke to track straight (knowing how to sight is good, but the less you have to do it, the better)
Physically, open water is not much more demanding than pool swimming. Just different. Your body adapts and is capable of more than you think. I often tell people open water is about 20% swimming ability and 80% being crazy enough to do it. In other words, it's mostly mental preparation you need.
Yes, if you can swim 1500 yards in a SCY pool, you can easily swim a mile in a lake. IMHO, the walls hinder you as much as they help you.
If you have never swam in a river or lake or not done it in a very long time, then it's a good idea to get in a little practice just so you are familiar with the general weirdness of open water.
As for food, just have whatever you normally consume before an ordinary workout. I got this advice from a bike racer but it applies to swimming as well. Don't eat anything weird before a race. But if all you eat is weird, don't eat anything normal. In other words, don't mess with your diet too much.
