Hi Jennifer,
Good for you to consider stretching your swim limitations to consider open h20 swimming; a wonderful alternate challenging swim environment to the pool, and a mentally refreshing experience out in nature! As pointed out from the previous Coach's response; open h20 requires a higher degree of physical conditioning, mental focus and awareness of all the nuances out in open h20. In addition, it is highly recommended that you never swim alone in open h20 and always check in with Lifeguarding staff for current conditions and recommended swim areas and if you're not conditioned to cooler water you may want to wear a wetsuit initially until acclimated. Many
many distance and Channel swimmers have not had the luxury of open h20 for the majority of their training, yet many of them have successfully completed various long distance open h20 Channel and swim events with pool training.
Some suggestions for pool work; sighting/guiding. One of the biggest challenges in open H20 is swimming straight due to currents, waves/swells, wind, and no "black line" to follow and due to the common habit of swimming either too far to right or left depending upon breathing patterns! However, you can practice sighting or guiding in your pool workouts to become more aware. Whether you breathe right/left or bi-lateral, just start practicing in a pool in a lane that's open, with eyes closed for 6 strokes, open and sight on either a fixed point on the pool deck or the end of the pool and see how you're swimming off course, then correct and close eyes again and repeat. The timing is as your "breathing arm has finished the stroke and about to enter the h20:....This drill gives you an awareness of how you tend
to pull off course and you can immediately adjust when sighting in open h20. For sighting; practice "alligator" eyes, just taking a peek over the top of the water to ensure you don't loose too much of your streamline and dropping hips. Then drop your eyes and get back into balance. IF you cannot spot your fixed point on one "peek" just drop back down then take a second quick "peek" with the next swim stroke so you're not out of balance too long. In time you'll know if you veer too much to the right or left which will help in open H20 where you just want to peek or look up every 10-12 strokes.
Another tip is to vary your speedwork and tempo in a distance set in the pool; alternating between long smooth strokes for getting in your groove, to shorter quicker strokes when swimming against a current or pacing to get through the surf or back to shore or around a buoy in a race and build your distance base of 80% of the course you intend to swim in open h20 so you've got the endurance. Always pick a fixed point on land if possible to guide off of for swimming and exiting; could be a tree, building, sign, roof, dunes, buoy or Lifeguard tower etc. Time the sets when entering and "duck dive" under the force of the waves and when you come up check to see if another wave approaching to dive under again. In the pool you can practice by running in the shallow end and dolphining down, pushing off the bottom and repeat. When EXITING the ocean....."never turn your back on the ocean" and as you freestyle towards shore, check under your armpit behind you and if possible ride a wave to shore or if a wave breaking, turn around and go under and when the energy passes continue forward again until you can stand.
Start conservatively with a half mile swim or so, then build as your confidence increases. Stay safe, swim with a buddy and check in with Lifeguards and have FUN. Ocean swimming is one of the joys of living by a coast or open h20.
