OPEN-WATER SWIMMING: ADVICE FROM BERND BERKHAHN, COACH OF THE WORLD CHAMPION FLORIAN WELLBROCK

Because of the temporary closing of swimming pools because of Covid19, open-water swimming has become extremely significant. Right now, plenty of those who usually swim at the pool and also as many novices are finding outside swimmingpool. But instruction in this environment presents various challenges for more experienced swimmers.

My advice would be to use your finest swim method in open water, just like you were swimming at the pool. The principal problem in open water would be to attempt to swim the exact same manner you float in the swimming pool, while at precisely the exact same time increasing your mind to determine where you’re going. This usually means that you have to keep a fantastic body position in the water, which means that you must not allow your arms or thighs sink a lot of. When swimming you want to rotate correctly along the longitudinal axis and recuperate your arms correctly.

For anyone who’s accustomed to swimming at a pool and might love to attempt open-water swimmingpool: how do we work on our own endurance and power?
My advice for enhancing your endurance would be to train longer. Raise your mileage and invent longer coaching sessions. You might even work in your endurance from their water through particular training sessions, such as biking or running. It’s crucial to strengthen your heart and operate in your own arm power, such as using a rope, doing push-ups or shooting CrossFit/Pilates classes. It’s also very important to focus on the flexibility of the upper body by performing specific exercises to your hip flexors.

Breathing rhythm and strategy: Which are the tips for coaching both of these facets of open-water swimmingpool?
I propose rotating your head into the left and right frequently so that you understand where you’re in the water. As an instance, three strokes before appearing left and then 3 strokes before appearing directly. It’s essential to have the ability to change management and adjust your rhythm and pace into the conditions you need to take care of. In open water that you want to be flexible since the wind, waves and also ecological elements change all of the time. Swimmers need to have the ability to correct their breathing rhythm and procedure into the conditions they experience.

You have the opportunity to breathe for another as you perform a fall turn in the swimming pool: your own exertion is reduced, your heart rate drops, along with your body recovers. Not needing to flip is a different type of challenge. By way of instance,”swim for a single minute using a brief break, then two minutes using a brief break, then 3 minutes followed by a brief break and so forth, which means that your body slowly gets used to the continuous attempt without tiring too fast.

Open-water swimming places most strain in your arms, and therefore you have to work on the endurance and strength of your own arm stroke at the pool. 1 tip would be to use some type of apparatus that slows you down while coaching, like swimsuit using a drag impact or similar attachments, but that I just advise using them at the swimming pool as preparatory training. Additional helpful apparatus are a GPS watch which lets you assess the precise distance and speed you float or a float which may serve as a”security recline” to catch hold of in crises and be used to allow boats, water scooters along with other possible dangers from the sea/lake understand precisely where you’re. Experienced swimmers may also utilize hand paddles, but be certain that to have worked satisfactorily in your own arm stroke endurance ahead.

New to open-water swimmingpool: what hints would you have for novices?
As general information, I’d suggest starting whenever possible. By that I mean equally as youthful as possible as early in the summer as you can. The earlier you start swimming open water throughout the year, the earlier you become accustomed to the water temperatures and strength/endurance it requires.

Security is an Essential Element
There should always be someone watching you from the water or even a swimming spouse swimming together (by way of instance, utilizing a SUP). And, if at all possible, you always need to have a mark buoy with you personally.

Water temperature: Just how can you manage the cold?
A wetsuit is, clearly, a major help once the water is chilly. Whatever the situation, you should sometimes swim in a typical swimsuit. Even if we could just stand the cold for only 10 minutes to start with, that’s long enough for the body to get used to those temperatures and then instruct it to accommodate. After swimming in a wetsuit, it may, by way of instance, be more helpful to them float a brief distance with no wetsuit and then slowly increase the distance of time we float without one.

Bear in mind the national junior team started training in open seas at temperatures of approximately 14° in the end of April. And some even drifted with no wetsuit

So, don’t waste any additional time, the lakes and sea are awaiting you!