USA Swimming • Volume 14 • Number 1 • Spring 2008
PHOTO BY MARK DADSWELL/GETTY IMAGES
OPEN WATER ISSUE THE OPEN WATER REPORT The following is a condensed/excerpt from an article by USA Swimming Director of Physiology, Genadijus Sokolovas. We would like to acknowledge Dave Thomas, Steve Munatones, Dr. Jim Miller, Charlene Boudreau, Stacy Michael, Jennifer Thomas, Paul Asmuth, Mariejo Pasion, Terry Laughlin and Amy McCullough for their contributions. The complete paper will be posted in the Coaches Section at usaswimming.org.
The sport of Open Water swimming is rapidly evolving primarily due to the recent inclusion of a 10-kilometer race to be held in the rowing basin at the 2008 Beijing Olympics. The men’s and women’s 10K race will consist of the top 25 Open Water swimmers selected through preOlympic qualification races organized by FINA. This report is meant to help educate and inform interested athletes, coaches, parents, race organizers, media representatives and administrators to more deeply understand the techniques, race strategies, training methodologies and equipment used by the world’s top Open Water swimmers.
USA SWIMMING’S VALUED SPONSERS
CONTENTS THE OPEN WATER REPORT
PHYSIOLOGY OF A 10 K RACE............................................................................................................. 3 TRAINING FOR OPEN WATER............................................................................................................. 4 SPORTS MEDICINE IN OPEN WATER............................................................................................... 8 RACE STRATEGIES & PROCEDURES................................................................................................. 8 NUTRITION FOR OPEN WATER ....................................................................................................... 15 extras• • • • • • • PUBLISHER Chuck Wielgus EDITOR Scott Colby
[email protected] ART DIRECTOR Matt Lupton
open water equipment ............................................................................................................................. 6 two seconds of olympic pressure - on open water coaches........................................................... 10 websites/articles ..................................................................................................................................... 13 olympic open water racing history........................................................................................................ 14 spotlight on training................................................................................................................................. 16 usa swimming perspective..................................................................................................................... 17 how to establish open water in your Lsc............................................................................................. 24
Coaches Quarterly’s mission is to expose the reader to innovative training ideas and share the proven work of coaches in a comprehensive, yet practical, format that blends the s cience and art of coaching swimming.
GRAPHIC DESIGN Heidi Herboldsheimer
2008 Coaches Quarterly is USA Swimming, Inc., all rights reserved. No portion of this publication may be reproduced in any way without the express consent of USA Swimming.
CQ Disclaimer: The views and opinions published in CQ are those of the authors and not by the fact of publication necessarily those of USA Swimming or its members. USA Swimming is not responsible for the content of any information published in CQ and such publication does not imply approval by USA Swimming of said content or any organization with which the authors are associated.
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PHOTO BY DOUG BENC/GETTY IMAGES
OPEN WATER REPORT: PHYSIOLOGY OF A 10K RACE
PHYSIOLOGY OF A 10K RACE The 10k Open Water race requires approximately two hours of v igorous swimming. Depending on the c onditions during the race (waves, currents, t emperature, course, or competitors) the energy cost is variable. For most of the race, athletes will average just under their lactate threshold.
in prolonged Open Water races. Most likely, Open Water swimmers are able to swim the race under lactate/anaerobic threshold and delay or even avoid the effect of acidosis on swimming performances. The average peak lactate after races of variousdistances for top men swimmers is presented in Figure 1.
Lactate threshold is considered the upper limit of steady-state aerobic metabolism. If this threshold is crossed there will be rapid accumulation of many metabolites in the muscles and blood (Karp 1992). For running, lactate threshold is the best p hysiological predictor of distance running performance (Bassett 2000). Lactate threshold is responsive to training; even world-class athletes can increase their lactate threshold. Training at lactate threshold is the optimal intensity for improvement in endurance. Training at, or slightly faster than, the athlete’s current lactate threshold appears to be the best way to improve lactate threshold (Mader 1991).
Lactate threshold for Open Water swimmers is closer to their maximum swimming velocity than for pool swimmers. The velocity which Open Water swimmers accumulate high lactate levels is greater than pool swimmers. Based on limited studies on Open Water swimmers, their lactate threshold is at 90-95% from the maximum velocity on 200 meters. Pool swimmers, especially sprinters, reach lactate threshold at lower intensities.
The best Open Water swimmers have lower peak lactates in c omparison with elite pool swimmers at the conclusion of their event. The ability to swim fast with low c oncentration of lactate and other metabolites is an advantage
In order to be successful in a 10K Open Water swimming race, an athlete must be able to maintain a high velocity at his or her lactate threshold. Therefore, training asindicated above to improve lactate threshold will be a primary focus for improving performance.
economical he or she is. It has been shown that runners tend to be the most economical at the speed at which they train the most (Johnston 1997). Athletes should spend time training at race pace in order to increase their economy at that pace. Running high m ileage (>70 miles per week) seems to improve running economy (Jones 2000). These correlations could translate over to swimming. By training race pace as well as high volume,swimmers could improve their swimming economy, which in turn could improve their performance. Athletes will need to sprint at points of the race such as the start, around turn buoys, to pass, and at the finish. This requires not only endurance, but the ability to burst to higher velocities. An athlete needs to be able to accelerate to a high velocity quickly when necessary during the race. This physiological combination of having a high lactate threshold mixed with the ability to reach a high velocity for short bursts makes success in the 10K Open Water Swim a challenge.
Another predictor of distance performance is race economy. The less oxygen an athlete consumes to maintain a given pace, the more
FIGURE 1. LACTATE PEAK
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OPEN WATER REPORT: TRAINING FOR OPEN WATER
TRAINING FOR OPEN WATER Energy demand for Open W ater swimming is different from the pool s wimming (see the section on P hysiological Parameters of Open Water swimmers). Basically, the longer the swimming event, the moreimportant a erobic conditioning becomes. As mentioned above, there are also periods during the race which demand sprinting ability. Sprinting during the race requires good anaerobic conditioning. Therefore some anaerobic sets should be present in the training of Open Water swimmers. It is important for coaches to know what aerobic training pace is and what anaerobic pace is. One of the markers of anaerobic work is the release of lactic acid (lactate) d uring the swim. Lactate is a by-product of high-intensity work in anaerobic conditions (oxygen d eficit). Athletes swim aerobically when there is enough oxygen delivered to the working muscles. Once swimming pace increases, athletes begin to breathe harder to deliver more oxygen. However, there are limits of the cardio-respiratory system. At higher swimming intensities, the cardio-respiratory system is not able to deliver enough oxygen to the muscles. As a result, muscles release more lactate at higher swimmingintensities. The swimming velocity at the onset of accumulation of lactate is called anaerobic threshold or lactate threshold. From a practical point of view, there are several methods to evaluate swimming velocity at the anaerobic threshold. One of the most precise methods for determining lactate at various swimming velocities is a Step Test or Lactate Heart Rate Profile. T-30 is another practical test to evaluate swimming velocity at anaerobic threshold. If swimmers maintain their best velocity for about 30 minutes, the pace will be close to their anaerobic threshold. Elite level swimmers may cover up to 3,000 meters in a 30 minute test, while younger swimmers may swim between 2,000 and 2,500 meters during the test. For example, a coach may ask an athlete to swim 2,500 meters on the best average pace. To calculate swimming velocity at anaerobic
threshold for 100 m, the coach should divide the result by 25 (twenty-five one hundreds): • • • Time on 2,500– 27:55.0 • • • Anaerobic Threshold Pace for 100 = 27:55.0 / 25 = 1:07.0 Swimming under anaerobic threshold velocity will not accumulate a large amount of lactate. This swimming velocity is called the aerobic energy system or zone (REC and EN1). Aerobic swimming sets will include longer distances at easy and moderate pace with heart rate (HR) up to 80% of maximum. Once the heart rate reaches 85% to 90%, the muscles begin working in an oxygen deficit condition and lactate begins accumulating. This energy system/zone is called aerobic-anaerobic mix (EN 2 and EN3). When athletes swim at intensities of maximum HR and higher, release of lactate increases significantly and reaches individual peak. This energy system/zone is called anaerobic (SP1 and SP2). The training of Open Water s wimmers may include up to three energy systems/zones. Details of each energy system/zone are presented in Table 1. SEASON PLAN Continuous improvement in swimming performances throughout a season depends on the swimming and dryland workload volume in the various energy zones and the adaptation of athletes to this workload. Although there are many ways to develop faster s wimmers, to attain the maximal effect of training, workload volume should be distributed during the season in an optimal manner. Ideally, daily and weekly workload volumes should correspond to the training condition of the individual swimmers. When planning training sequences, coaches should first determine the number of training seasons within the current training year. Since there is a paucity of scientific investigation into the number seasons a coach should conduct in one year, coaches have traditionally divided this period into 2-4 seasons or training sequences per year, and have based their
d ecisions on personal experience or anecdotal evidence gained from information provided by other coaches. It is also traditional to use a “major meet” as the focus of each season, and to prepare for a peak performance at the end of each training sequence. Duration and number of seasons depends on the athletes’ adaptation. Individual rate of adaptation is highly variable. Athletes will even adapt differently to the same t raining plan. Our studies show that individual rate of adaptation is related to athlete’s age, gender, performances, phase of season, training h istory and some other parameters. In analyzing the progression of athletes’ working capacity, we found that there are two main training strategies: • • • Strategy 1 – Increasing the w orkload volume in various energy zones. This strategy is typical during the first phase of the season (aerobic endurance development), when it’s the coaches aim to increase workload volume and the duration of workouts with constant intensities in various energy zones. • • • Strategy 2 – Increasing intensity with the same workload volume. This strategy is typical for the second phase of the sea son (Taper phase), when athletes aim to swim faster and increase intensities in various energy zones with constant or even lower workload volumes. Over a period of 25 years, programs that employed this system of athlete development were tracked, and the records from thousands of athletes were collected to develop a comprehensive understanding of athlete adaptation. The data has enabled Dr. Genadijus Sokolovas to develop a computer program that focused ontraining d esign. You can read more about the S easonal Plan Designer software at the Coaches Section of USA Swimming web site: http://www.usaswimming.org/USASWeb/ EcommerceUI/ProductDetail.aspx?TabId=7 &Alias=Rainbow&Lang=en&catId=35&Item Id=91
TABLE 1. CHARACTERISTICS OF THREE ENERGY SYSTEMS/ZONES
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ENERGY ZONES
Set Distance (m)
Set Duration (min)
HR (bpm)
HR (% max)
Work: Rest
Sample Set
AEROBIC
500-4000
Variable
≤ 160
≤ 80
10-30 sec rest
6-10 x 400/ 20 sec rest or 3-5 x 1000/ 30 sec rest
AEROBIC/ ANAEROBIC MIX
600-2000
8-40
160 – Max
80-100
15-60 sec rest
8-12 x 200/ 30 sec rest or 12-20 x 100/ 30 to 45 sec rest
ANAEROBIC
200-600
2-15
Max
100
2:1 – 1:1
4 x 100/ 2 min rest or 10 x 50/ 30 sec rest
OPEN WATER REPORT: TRAINING FOR OPEN WATER TABLE 2. TWENTY-FIVE WEEK SEASON PLAN FOR ADULT OPEN WATER SWIMMER (FALL-WINTER)
SWIMMING VOLUMES (m) # OF WEEK 1
DATE 9/4/2006
#OF WORKOUTS 6
Total 21,450
Aerobic REC, EN1 11,600
Mix EN2-3 8,900
Anaerobic SP1-2-3 950
2
9/11/2006
7
30,350
20,400
9,000
950
3
9/18/2006
8
38,200
28,000
9,200
1,000
4
9/25/2006
8
45,000
34,500
9,500
1,000
5
10/2/2006
9
51,150
40,200
9,900
1,050
6
10/9/2006
10
56,300
44,900
10,300
1,100
7
10/16/2006
10
60,950
48,900
10,900
1,150
8
10/23/2006
11
64,950
52,100
11,600
1,250
9
10/29/2006
11
68,500
54,700
12,500
1,300
10
11/5/2006
12
71,600
56,600
13,600
1,400
11
11/12/2006
12
74,250
57,900
14,800
1,550
12
11/19/2006
12
76,650
58,800
16,200
1,650
13
11/26/2006
12
78,800
59,300
17,700
1,800
14
12/3/2006
12
80,650
59,500
19,200
1,950
15
12/10/2006
10
64,100
46,400
16,100
1,600
16
12/17/2006
12
83,600
59,400
22,000
2,200
17
12/24/2006
12
84,800
59,300
23,200
2,300
18
12/31/2006
10
67,000
46,200
18,900
1,900
19
1/7/2007
12
86,800
59,200
25,100
2,500
20
1/14/2007
12
87,650
59,300
25,800
2,550
21
1/21/2007
10
68,950
46,300
20,600
2,050
22
1/28/2007
12
88,950
59,500
26,800
2,650
23
2/4/2007
10
68,400
46,600
19,800
2,000
24
2/11/2007
8
53,300
36,200
15,500
1,600
25
2/18/2007
7
42,200
28,750
12,200
1,250
Table 2 and table 3 provide examples of two seasonal plans for adult Open Water swimmers generated using the Seasonal Plan Designer. TAPER For this article, taper is considered a t raining period with reduced t raining volume prior to a major competition. Based on this definition, taper begins as soon as workload volumes decrease before the competition. The last three weeks of the season in tables 2 and 3 fall into taper. Pool swimmers, e specially sprinters, may maintain a fairly high intensity at thebeginning of the taper. However, their taper is longer than for distance swimmers or Open Water swimmers. The purpose of the taper is to rest athletes after a long training season and to maximize performances or s upercompensate for their training. If t aper is too long, detraining may occur. Studies indicate that e ndurance is more sensitive to detraining than strength and speed. With low t raining volumes, detraining occurs rather fast in endurance events.
E ndurance decrease coincides with decline in many physiological parameters (VO2 max, heart stroke volume, cardiac output, delivery of O2 to the muscles, anaerobic threshold, etc.). Based on USA Swimming’s and other scientists’ studies, here are recommendations for taper of Open Water swimmers: • • • Duration of taper should be between 2 and 3 weeks • • • Decrease of swimming volumes during the taper should coincide with decrease of intensity • • • More Open Water sessions (lake, rowing base, etc) should be done during the taper • • • More Open Water drills (starting, drafting, and finishing techniques, sighting, turns around buoys, feeding techniques, etc) should be done during the taper
NUMBER OF RACES PER SEASON Choose Open Water races d uring the year by mimicking a pool season. Open Water swimming depends upon weather conditions and water temperature, so the summer and warmer seasons (depending on the regional climate) will dictate when most races are offered. If an athlete is swimming Open Water events in conjunction with pool events at the same competition, determining how many races the swimmer participates in will be dependent upon what the focus is: pool vs. Open Water. If the primary focus is Open Water, the swimmer can race more often. Even though races are longer, it’s usually just one or two events as opposed to multiple events over many days. Gaining experience may be most valuable. SIMILARITIES AND DIFFERENCES WITH POOL TRAINING Proper technique is important for both pool and Open Water t raining, but Open water conditions are much more volatile than in the pool. Therefore, the b etter the technique
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OPEN WATER REPORT: TRAINING FOR OPEN WATER TABLE 3. TWENTY-ONE WEEK SEASON PLAN FOR ADULT OPEN WATER SWIMMER (SPRING-SUMMER) SWIMMING VOLUMES (m) TOTAL 1
3/5/2007
6
28,650
AEROBIC REC, EN1
MIX EN2-3
ANAEROBIC SP1-2-3
15,300
12,100
1,250
2
3/12/2007
8
38,750
25,100
12,400
1,250
3
3/19/2007
9
47,400
33,400
12,700
1,300
4
3/26/2007
10
54,750
40,300
13,100
1,350
5
4/2/2007
10
61,000
46,000
13,600
1,400
6
4/9/2007
11
66,350
50,600
14,300
1,450
7
4/16/2007
12
70,950
54,300
15,100
1,550
8
4/23/2007
12
74,800
57,000
16,100
1,700
9
4/30/2007
12
78,200
59,100
17,300
1,800
10
5/7/2007
12
80,950
60,500
18,500
1,950
11
5/14/2007
12
83,400
61,400
19,900
2,100
12
5/21/2007
10
66,650
48,400
16,500
1,750
13
5/28/2007
12
87,300
62,500
22,400
2,400
14
6/4/2007
12
88,850
62,800
23,500
2,550
15
6/11/2007
11
70,250
49,200
19,000
2,050
16
6/18/2007
12
91,100
63,300
25,100
2,700
17
6/25/2007
12
92,100
63,600
25,700
2,800
18
7/2/2007
12
72,400
49,800
20,400
2,200
19
7/9/2007
12
70,800
49,100
19,600
2,100
20
7/16/2007
8
56,600
39,000
15,900
1,700
21
7/23/2007
7
44,100
30,400
12,400
1,300
speed necessary for sprinting at the end of Open Water skills into the training. • • •Practice Open Water starts by treading water in between sets and at the start of each workout. • • •Mimic race strategy and conditions as much as possible. • • •Practice getting a fast start. • • •Do an entire pool workout without touching or pushing off the walls. • • •Change tempo and pace periodically ANTHROPOMETRIC PARAMETERS FOR OPEN WATER SWIMMERS In general, elite level Open Water swimmers are shorter and lighter than pool swimmers. That is especially true if compared to the swimmers over shorter distances (sprinters and middle distance swimmers). In comparison with pool swimmers, Open Water swimmers have lower parameters of muscle and s keletal mass. Lower muscle mass may be due to different type of training for longer d istances. Studies on Open Water swimmers indicate that women have body fat between 17% and 23%, while men’s body fat is between 9% and 13%. A short summary on anthropometric p arameters for Open Water swimmers is presented in Table 4.
Workload volumes are reduced during the recovery weeks: #12, #15, and #18.
and the longer it is m aintained the better the performance. Tempo training and race technique should be incorporated into training. Mimic the actual race conditions, tempos and technique as much as p ossible. While both pool swimming and Open Water training occur primarily in the pool, racing Open Water is
a completely different sport with an entirely different set of things to consider. INCORPORATION OF OPEN WATER AND POOL TRAINING • • •When it comes to Open Water, pool training is primarily used for endurance and the raw
OPEN WATER EQUIPMENT GENADIJUS SOKOLOVAS AND STEVE MUNATONES Other than a swim suit and goggles, the mandatory equipment of Open Water swimmers in international races includes a swim cap and transponders. All swimmers must start the race with swim caps, but do not have to finish the race with their swim caps. If the water is warm, some swimmers quickly remove their swim caps due to the heat.
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In international races, each swimmer will receive two transponders by FINA for timing and placing purposes. The transponders are generally the weight and size of a black plastic waterproof wristwatch. Each swimmer will receive 2 transponders at the start and they
are required to finish with both transponders. The swimmer will be disqualified if either transponder is lost during the race. In order for the transponders to stay on the wrists, it is advisable that the t ransponders are taped snugly to the wrists with waterproof tape. The tape will also help prevent the wrist strap from flapping while swimming, which may cause frustration during the race. If the water is cold, it is advisable that you use silicon ear plugs. Use of ear plugs will help make the water feel warmer and is a trick that many channel swimmers and surfers use. Depending on the rules of the competition, 2 swim caps will also help the swimmer feel a bit warmer.
In general, the water temperature at most major national and international competitions will be comfortably warm, although there are always exceptions. As such, most elite international swimmers do not wear a full bodyskin suit. Most male swimmers wear knee length “jammers”, full leg skin suits or regular briefs. Female swimmers generally wear full leg skin suits, suits that cover only to the knee or regular/traditional racing suits. Chafing around friction points (e.g., necks, underarms, inside of thighs) can be prevented by applying Vaseline or lanolin before the race. Lanolin can be purchased at medical supply stores. It is advisable for a coach, parent or
OPEN WATER REPORT: TRAINING FOR OPEN WATER TABLE 4. ANTHROPOMETRIC PARAMETERS FOR OPEN WATER SWIMMERS * STUDY
HEIGHT, CM
WEIGHT, KG
PERCENT MUSCLE MASS
PERCENT SKELETAL MASS
BODY FAT, %
FEMALES: US
168.3 ± 2.8
63.5 ± 5.8
30.7 ± 3.8
8.4 ± 0.7
22.8 ± 2.3
RUSSIA
169.0 ± 4.6
59.7 ± 4.2
N/A
N/A
17.1 ± 2.7
POOL SWIMMERS
171.5 ± 7.0
63.1 ± 5.9
42.6 ± 19.6
12.5 ± 1.0
N/A
177.3 ± 7.1
71.2 ± 8.1
39.9 ± 8.4
10.2 ± 0.9
9.8 ± 2.0
MALES: US RUSSIA
180.1 ± 6.5
70.4 ± 11.1
N/A
N/A
12.7 ± 2.4
POOL SWIMMERS
183.8 ± 7.1
78.4 ± 7.1
45.8 ± 9.2
13.1 ± 0.9
N/A
* Data from Carter, L. & Ackland, T. (1994), Karaseva, I. etc. (2003), and Vanheest, J, etc. (2004).
USA SWIMMING NATIONAL OPEN WATER SELECT CAMP DAVE THOMAS, CAMP DIRECTOR
[email protected]
USA Swimming seeks to identify the best distance swimmers, offering them a unique motivational and educational experience. The National Open Water Select Camp is viewed as an integral step for athletes to move from the pool to Open Water, then on to theinternational scene. Several athletes who have attended the first two Open Water Select Camps have gone on to s uccessfully represent USA Swimming in major international Open Water competition. For complete info go to http://www.usaswimming.org and click on Camps/Clinics under “usa swimming tools.” The top 12 male and top 12 female athletes will be selected off long course times in the Swims database in the 1500 meter freestyle will be considered. Personal coaches will be notified and have “right of refusal” for their athletes. Times must be achieved between January 1, 2008 and Feb 19, 2008. Athletes can attend the National Open Water Select Camp only once in their career. An athlete who accepts theinvitation and does not attend is not e ligible the following year unless an alternate was able to attend in his/her place.
a teammate to apply the Vaseline to lanolin to the swimmer’s body. The coach, parent or teammate should applythe Vaseline or lanolin with a rubber glove or have a small towel readily available. The last thing a swimmer wants is for Vaseline or lanolin to get on the goggles right before the start.
This year’s camp is in Ft. Myers, FL from May 28-31. The camp includes salt water training, fresh water training, pool training, classroom sessions, filming and team building activities. Athletes are required to stay the entire time and must stay onsite in the accommodations provided by the host. The coach of a selected athlete is invited and strongly encouraged to attend the National Open Water Select Camp. A separate educational track, conducted by the Open Water National Team and staff, has been developed for the home coaches. This focuses on strategies to develop both your elite level athlete and the other athletes in your program. All athlete expenses at the camps will be covered by USA Swimming. Home coaches will be reimbursed up to $200.00 for travel to the camp. Once on site all housing, meals and ground transportation will be covered by USA Swimming. USA Swimming will provide each athlete and staff member with appropriate gear, equipment and educational materials.
Some swimmers also apply Vaseline on their ankles for defensive purposes. That is, if a competitor hits the legs or ankles, they will quickly learn not to repeat that if their hands get smeared with a small amount of Vaseline. It is also advisable to have 2 sets of goggles at the start of the race – just in case there is some kind of goggle malfunction or Vaseline accident.
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OPEN WATER REPORT: SPORTS MEDICINE IN OPEN WATER
SPORTS MEDICINE IN OPEN WATER Open Water is a very different setting for most athletes. Pool swimming involves comfortable water temperatures for specific competitions as well as water clarity, depth, and calm conditions. None of this applies in the Open Water setting, and the norms that we have come to codify and expect are gone. Open Water is a completely new venue and not everyone can make the transition. A discussion of medical concerns f ollows. These medical issues should be discussed openly between coaches, athletes, parents and medical support staff. Recognize that each body of freely flowing water has its own unique risks and challenges. These bodies of water may be alive in more ways than one. Considering all the variables, many of them uncontrollable, flexibility and adaptability are critical traits for becoming a successful Open Water athlete, coach or staff member. DEHYDRATION AND HYPERTHERMIA The 10K swimming event carries the potential for dehydration, which is loss of fluid in the body, and for hyperthermia, which is unusually high body temperature. Warm water and high intensity swimming are c ontributing factors. Studies have shown that these two factors may seriously impair athletes’ p erformances. Many physiological changes occur with dehydration and/or hyperthermia, such as reduction in stroke volume, increase in heart rate, decline in anaerobic and lactate threshold, electrolyte imbalance, headache, and even fainting. All these changes in c onjunction with fatigue and depletion of energy (muscles’ glycogen) will affect swimming performances. To avoid dehydration and hyperthermia, swimmers must have the right fluid/energy replenishment plan (see more details in the nutrition part of this report). HYPOTHERMIA Hypothermia is another c ondition which may occur during the Open Water race. The factors
that contribute to hypothermia include low water temperature, long duration of Open Water race, chilly wind, pronounced fatigue, and low percent of body fat. According to the FINA regulation, a recommended minimum temperature of Open Water races is 14ºC (57.2ºF). Hypothermia is considered when the core body temperature drops below 35ºC (95ºF). Mild hypothermia may be identified based on number physiologic signs, such as increased shivering, subjective cold and vasoconstriction. Severe hypothermia includes altered cognition, unusual behavior, weakness, apathy, reduced cardiac output, and even coma. Swimmers must stop swimming if there are signs of severe hypothermia. To treat severe hypothermia, swimmers must first be removed from the water. To treat hypothermia, dry warm clothes, warm drinks and baths, external heat devices (lamps, etc.) and other t echniques may be used. In severe cases, advanced warming techniques and medical assistance is required. The issues surrounding hyperthermia and hypothermia are complex and potentially dangerous. Prevention is the best option and it can be addressed by several methods. • • • Acclimatization: Athletes vary considerably in their ability to tolerate cold or heat. The process of getting an athlete ready for the c hallenge ahead takes days, weeks, or months based upon the individual’s innate characteristics. Some never can tolerate extremes. Ways to achieve this include gradual exposure to increasingly cold (or warm) water over time, once again determined by the athlete’s ability to take the next challenge. • • • Layered swim caps help in cold conditions but their use may be limited by the rules of the competition. • • • Ear plugs decrease the middle and inner ear exposure to cold and thus lessen the dizziness and pain that can accompany
RACE STRATEGIES AND PROCEDURES PHOTO BY JIM MILLER MD
PHOTO BY JIM MILLER MD
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CHAFING The combination of prolonged exposure, repeated rubbing with a variable stroke dictated by wave action, and salt can create a nasty skin wound. Common rubbing sites include suit lines, particularly straps, the shoulder area caused by the chin rubbing with breathing, the arm pit, inner thighs, and the back of neck caused by sighting. Various lubricants are effective, from lanolin which stays in place better than most, to Vaseline, Body Glide, bag balm, PAM, Channel grease, Cramer Skin Lube and other new and old products. These must be applied by a staff member since the athletes cannot easily remove the product from their hands, thereby affecting their feel for the water. To properly treat chafing, it must be treated as a laceration. Begin treating chafing with topical agents with a nti-bacterial , anti-staph and a nti-strep properties. OTHER CONSIDERATIONS • • • Currents, eddies, rip tides, undertow • • • The higher the salt content the greater the problem of swelling of the exposed membranes of the eye and mouth. Periodic washing out of the mouth with fresh water feedings will help. • • • Excessive ingestion of salt water may result in vomiting, which quickly can cause electrolyte disturbances and dehydration. • • • Buoyancy as a result of salinity • • • Rapid changes in all of the factors as influenced by wind Athletes should check with the USADA Drug Reference Line (800-233-0393) or Drug Reference Online (www.usantidoping.org/dro) before utilizing any medication including eye drops.
THE START If there is an in-the-water start, a rope will be on the surface. Every swimmer must be touching the rope before the referee will start the race. Swimmers are free to position themselves at any spot along the starting rope. Jostling among swimmers will occur near the most advantageous spots. If the start is from a dock or floating pontoon, the swimmers are assigned a starting position which is drawn at random. To avoid false starts, there is usually a “fast” or quick gun.
starting from a pier Most athletes start fast for positioning. Be ready for a quick start.
this exposure. • • • While lanolin and other coating agents will lessen the impact of the cold, they do not actually decrease heat loss.
holding on a rope to start
OPEN WATER REPORT: RACE STRATEGIES AND PROCEDURES The pace is usually fast from the start. Distinct packs form immediately. The fastest swimmers quickly position themselves in the lead pack. They sprint in the beginning in order to avoid a huge traffic jam around the first few turn buoys. SWIMMING STRAIGHT IN FLAT WATER Swimming straight in flat water is largely dependent on balanced stroke technique. The ability to consistently pull evenly throughout all phases of the catch, anchor, and follow through are key factors to being able to swim straight. The ability to breathe on each side (bilateral breathing) while sighting at a ppropriate intervals, will help keep the swimmer on course. Swimmers will sight less often on straight-aways and more often approaching turns. Another significant advantage of bilateral breathing is the fact that the swimmer can more easily see the competitors who may be swimming on either side. Because swimmers need to “protect” their position going into the turn buoys and feeding stations, they need to know where the competitors are s wimming or if they are being veered off-course. B eing comfortable with bilateral breathing is especially important as swimmers may have to choose breathing to a single side to avoid swells, current, chop, or sun. SWIMMING IN CHOPPY WATER Swimming in choppy water requires more skill and experience. Moment to moment adjustments based on the water current, wind, “surface waves”, weather conditions and tide patterns are necessary. Knowing how to take advantage of ocean swells is also an important skill. If the swells are coming up b ehind the swimmers, it is advantageous to “surf down” the waves or kick harder as the wave is passing over in order to build additional m omentum. If the swells are coming at the s wimmers, it is advantageous to swim hard “up” the wave and through the crest of the wave in order to minimize the deceleration that the waves are causing. If the swells are hitting the swimmers from either the right or left side, the swimmer need to adjust the course because they may be naturally pushed off the straightest line. Breathing and sighting at the top of the swells will help them navigate better and will allow them to take cleaner breaths. Sighting more often in choppy water is sometimes necessary. The bottom line with swimming in choppy water is that the swimmers have to be flexible and have to be able to adjust stroke technique, breathing, sighting, and kick from moment to moment. Another strategy is provided by Terry Laughlin of Total Immersion. In rough water, most swimmers stroke more aggressively and swing their recovery higher to “get over” swells. Laughlin advocates making one’s stroke calmer
as the water gets rougher. He advocates “piercing” the waves and swell. And, rather than swinging the recovery arm higher, relax it as much as possible so when waves or swell hit, the swimmer isn’t buffeted. Laughlin’s focus is on “cooperating” with forces not fighting them. LANDMARKS During warm-up, swimmers should choose landmarks to study before entering the water. It is advisable to swim to both the first and last turn buoys during warm-up to try and see the most optimal landmarks. The best and obvious choice would be to sight for the buoy if it’s easy to spot. If the swimmer needs a secondary landmark, choose large, stationary objects that are easy to see with quick sighting. These landmarks can be anything from buildings, to piers, light poles or anchored boats in the distance. Sometimes being able to sight objects to either side of the swimmer can help keep him or her stay on track as well. Finally, have a few landmarks in mind if the weather conditions that day look questionable. For example, if fog rolls in during the swim and blocks the object the swimmer was using to sight, make sure to have another landmark to use for keeping on course. Again, if the buoy is in sight, always go with that. SIGHTING Lift the head out of the water just enough for the eyes to clear the water. The swimmer can PHOTO FROM WWW.ERICAROSE.COM
sighting still see the target this way with minimal loss to body position. Learn to sight asinfrequently as possible. Depending on various conditions, sighting frequency can range from every 20 strokes to not sighting for several hundred strokes. Learn to sight with as little disruption to balance and rhythm as possible. TEMPO AND DISTANCE PER CYCLE Tempo is highly adaptable. Tempo choices are guided by stage in the race, distance of race, and water conditions. Efficiency of stroke needs to be practiced at a range of tempos. Most world class Open Water s wimmers swim a tempo ranging 40-49 cycles per minute with tempo generally faster toward the end of the race. Distance per Cycle (DPC) is generally greater in the beginning of an Open Water race as the swimmers stretch out during the first part
of the race. The pace starts to pick up at the halfway point and again at In the last quarter of the race. Then it is generally an all-out sprint to the finish. Distance per cycle tends to be longer than in a pool race. The longer the race, the more likely the DPC will also be long, especially during the first half of the race. However, the intensity of the kick dramatically increases in the last quarter of a race. CONTACT If a swimmer gets pulled or bumped by a competitor, it is important to stay calm and resist the immediate and natural feeling to retaliate. Understand that most bumping is done inadvertently and not purposefully. If a competitor continues to bump, pull or hit, the swimmer can either sprint ahead, or swim slightly diagonally toward the other swimmer swimming into the competitor’s “space” in order to protect or re-establish position, or yell loudly in order to draw attention from the referee. If someone is continuously pulling on a swimmer’s ankles, the swimmer can kick very strongly, perform a quick scissors kick, or do a quick 360° spin when their hands grab the ankles. NEGOTIATING TURN BUOYS Depending on where the swimmer is in the pack or whether he or she is in the lead breaking clear water, there are different techniques to try. When approaching the buoy, being in the lead or in front of a pack allows the swimmer to be more flexible in the turn technique. If not surrounded by a lot of swimmers, the swimmer may want to try the corkscrew technique. Take the last freestyle stroke with the arm closest to the buoy, roll onto the back using one backstroke stroke, then back on the front with a freestyle stroke. For example, if the buoy is on the right and the swimmer needs to make a right turn, take the last freestyle stroke with the right arm, the backstroke with the left arm and back onto the front with the right arm to continue swimming seamlessly. ROUNDING A TURN If there are a lot of swimmers in the pack , the swimmer may want to try another technique. Using the smallest angle or shortest distance to PHOTO BY JIM MILLER MD
rounding a turn
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OPEN WATER REPORT: RACE STRATEGIES AND PROCEDURES get around the buoy is important to saving time while turning and to protect position in the race. DRAFTING Multiple scientific studies have shown the benefits of drafting behind a nother swimmer. In a study by Bassett et al. in 1991 it was shown that at 95% of a maximal 600-m swim, drafting reduced oxygen consumption by 10%, blood lactate by 31%, and the rate of perceived exertion by 21%. All of these m easurements were made in s ubmaximal conditions, which show that drafting allows a swimmer to keep the same pace at a lower energy cost. C hatard et al in 1998 showed that in a drafting position, PHOTO BY JIM MILLER MD
drafting triathletes swim 3.2% faster over a 400-m swim than in a non-drafting position. They showed that blood lactate and stroke rate were significantly lower. In this study stroke length was higher in the drafting position. They also showed that performance gains from drafting were related to 400-m time and skinfold thickness. Faster and leaner swimmers showed greater gains in performance. Overall research has shown that drafting while swimming reduces the energy cost of swimming and allows the swimmer to improve performance. Proper drafting technique was explored by Chatard et al in 2003. They found that the optimal drafting distance is 0 and 20 inches behind the leader. They showed an 11% reduction in oxygen uptake, 6% r eduction in heart rate, 38% reduction in blood lactate, 20% reduction in rating of perceived exertion, and 6% increase in stroke length. Although it was optimal to be as close to the lead swimmer as possible, significant drafting effects were seen at 3 and 5 ft behind the leader. Even at 5 ft from the leader, swimmers can still benefit from a 10% reduction in metabolic cost. Lateral drafting was also shown to be b eneficial. Drag was significantly r educed by 7% when the swimmer was 3 ft back from the lead swimmer’s hands and 3 ft to their side. Optimal lateral drafting position was found to be when the drafter’s head was approximately at hip level of the leader. The above studies demonstrated the b enefit of drafting behind a leader in a variety of 10 situations. Any form of drafting has been
TWO SECONDS OF OLYMPIC PRESSURE ON OPEN WATER COACHES STEVE MUNATONES In the 10K marathon swimming race, each athlete will be assisted by one coach of their choice. What is it that the coaches do? Why is it so important? And, why is there so much pressure? The history and responsibilities of Open Water swimming coaches goes back as far as the escort crew of Captain Webb, who was the first person to swim across the English Channel in 1875. Open water swimming coaches not only guide their athletes’training and nutrition on a daily basis, but also formulate race strategy, serve as their eyes and ears and, very importantly, serve them fluids during the 10K. Open water coaches, like their pool counterparts, typically spend hours walking up and down the deck of a pool training their swimmers and oversee their training in a gym for dryland exercises. Additionally, they spend hours walking up and down shorelines or sitting in kayaks, paddleboards or motorized escort boats following their athletes in Open Water. During the 2-hour race, the swimmers will pass their coaches, standing on a floating feeding station, four times. The coaches will yell, whistle and cheer for their swimmers on every loop. Each time the swimmers pass the floating feeding station, the coaches will arm themselves with a feeding stick and the athlete’s favorite drink. These drinks include Gatorade, fortified water and as many concoctions as there are swimmers. During the first 2.5K loop, the swimmers generally do not stop. However, during the next 3 loops, the swimmers and coaches must synchronize their timing perfectly. Any error in timing and the swimmer’s chance of medaling drops considerably. As the coaches lean, kneel and stretch out as far on the race course as possible, the swimmers swing wide of the straight-line course to cruise pass the feeding station. The swimmers have just one shot at grabbing their cups that are delicately cradled on the coaches’ feeding stick. Observers have equated the frantic swimmers to hungry sharks leaping for one last bloody piece of a sea lion carcass.
Unlike NASCAR drivers who know where their pit crews are located, the swimmers do not know exactly where their coaches are positioned until they see them on the first loop. As the swimmers fight for position coming into their first feeding, they expect the end of their feeding sticks to be slightly above the water’s surface, facing just at their preferred angle, so they can quickly reach up and grab their own cup without breaking their stroke rhythm. A missed stroke means losing valuable ground to their competitors where the difference between gold and bronze is often less than 2 seconds. If the coach-swimmer teamwork is successful, the swimmers reach up for their cup, roll on their backs, gulp their drink and resume swimming all without losing momentum - within 2 seconds. Meanwhile, the coaches themselves are being pushed and jostled by other coaches trying to reach their own athletes at the optimal position. Like a Tokyo subway train, there is only so much space and too many people. In other words, the coaches have no more than 2 seconds to position their feeding stick at the water’s surface, hold and release the swimmer’s cup at the optimal p osition, and then retrieve their feeding stick without hitting any competitors. So, unlike the running marathons, where there are frequent water stops along the race course and all kinds of volunteers and cups of water to aid the runner, the swimming marathoners have just three chances to get fluid during a warm 2-hour race. Despite the coach’s best efforts and years of experience, when a large pack ofswimmers comes flying into the feeding station together, the coaches face additional problems. Sometimes, swimmers may grab or inadvertently hit other swimmer’s feeding sticks or spill their competitor’s cups. In these cases, no apologies are made...both swimmers and coaches simply chalk it up to bad luck and poor timing.
PHOTO BY
Second, if a pack 3, 4 or 5 swimmers wide come into the feeding station together, the feeding stick simply cannot reach the swimmer who ispositioned
ATONES
STEVE MUN
OPEN WATER REPORT: RACE STRATEGIES AND PROCEDURES f urthest from the feeding station. In those cases, the s wimmer u sually turns up the course and accepts the unfortunate situation. Third, when a very large group of swimmers heads towards the feeding station, all splashing and swimming very close to one another, the only thing that can be positively identified is a...very large group of swimmers splashing and thrashing close to one another. This is especially true with the men, who often remove their swim caps during races in warm water. Occasionally, as coaches stretch the feeding stick out to the t hrashing pod of athletes, they notice their swimmers are in a different position and swimming away from the feeding station. Occasionally, tempers flare and e xpletives in numerous languages can be heard; sometimes directed at others, sometimes direct at themselves. Yet, an unwritten gentlemen’s code of conduct is strictly followed at the feeding stations because every Open Water coach knows that if he or she were to fall in the water and disturb another swimmer, his or her own swimmer would be immediately disqualified. The coach’s formula is pretty simple. 3 feeds x 2 seconds each x 100% accuracy = potential Olympic gold. In other words, 4 years of standing on pool decks, 4 years of walking along shorelines, 4 years of plotting strategy, 4 years of traveling the world to competitions - and the coach’s best efforts can go up in smoke within 2 seconds. So the pressure is on - the coaches.
shown to be beneficial to energy cost and performance. The optimal position is to be directly behind the lead swimmer following as close as possible without hitting his or her feet. If this position is not possible, lateral drafting or drafting further behind will still be advantageous. It is a clear benefit for a swimmer to draft off of a lead swimmer. Drafting in the pool (i.e. swimming 2 to 3 sec apart in circle-swimming) does little to prepare you to draft in an Open Water race. Pool water is clear and the swimmer doesn’t have to navigate nor contend with other s wimmers for that drafting position. Also, a good amount of drafting in Open Water will be on someone’s hip or knee, rather than on their toes. When drafting, it is easier to keep track of the swimmer being drafted from his or her side when the water isn’t clear. Etiquette dictates that if a swimmer is going to accept a free ride from another swimmer, avoid irritating them by tapping their feet. If drafting behind a swimmer, be inches behind the feet. If on the hips of the competitor, the swimmer should be swimming close enough to touch the other swimmer on every stroke. If the other swimmer being drafted off of slows down or speeds up, the competitor should too – u nless It’s time to pass or lose the drafting effect. It’s usually best to draft and save energy during the beginning and middle stages of the race. Most swimmers do not want to lead during the first half of an Open Water race among elite competition. Allowing others to draft off may cause the lead to have to sight more often to avoid wasting any time going off track. LEADING THE PACK Leading the pack vs. drafting off of the leaders until the end is dependent on the competition and personal race strategy. In a very rare circumstance a far stronger swimmer than anyone in the pack, may be able to lead the entire way without having to pull someone in a draft. GETTING BOXED-IN AND PACK SWIMMING As mentioned previously in Open Water training there must be a focus on anaerobic training and swimming sets at threshold in order to be able to change pace, break away and return to aerobic swimming depending on how the race is unfolding. PHOTO BY JIM MILLER MD
getting boxed-in
Picking positioning at the start and within the pack is very important since the swimmer doesn’t want to find him or herself boxed into the pack and unable to break free. If swimmers find themselves in the middle of a pack and want to make their way to the front, side or back of the pack, they must be somewhat aggressive. Making their way to the outside will take the least amount of energy while still drafting and holding position without losing too much ground. It is better to have only one swimmer on the side. That is, if a swimmer is in the middle of two swimmers with one on the left and one on the right side, there will be a lot of needless energy exerted because the swimmer will be hit and jostled on both sides by competitors. If acompetitor is frequently hitting a swimmer’s feet, ankles or calves, the swimmer can kick extremely hard without being malicious in order to inform the competitor that “space” should not be invaded. By protecting his or her space, the swimmer will be able to conserve energy for the important last part of the race. WORKING WITH A TEAMMATE Working with a teammate can involve s tarting side-by-side at the start where there is significant bumping and jostling among all the swimmers. Having an ally on at least one side can minimize the jostling. Working with a teammate can also involve taking turns drafting off one another. Prior to the race, swimmers and their coaches can discuss drafting over a certain distance so both swimmers can take advantage of the other (a la cycling). Because it is difficult to communicate during a race, where things generally do not go exactly to plan, the swimmers should be very clear and fair about when to take and relinquish the lead (e.g., every 1K or every other turn buoy). The swimmer in the rear should be responsible for informing the lead swimmer when he or she will take over the lead. The rear swimmer can tap the lead swimmer’s feet or calves so the lead swimmer can know to slow down or move to the side. MAKING A BREAK As mentioned above, anaerobic training is really important because of how quickly the conditions and pace of the race can change from moment to moment. Being able to break away, change up the pace, speed up or slow down is highly dependent on this anaerobic training. A swimmer can make a break in many ways. Usually a good time to break is during the second half of the race when the pace tends to pick up. Another good time to break away from competitors is going in and out of a turn buoy, especially if the turn is at least 90 degrees.
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OPEN WATER REPORT: RACE STRATEGIES AND PROCEDURES The world’s best Open Water swimmers have great techniques and strategies going into and around the turn buoys. If a swimmer sprints in and out of a turn buoy, he can put a lot of a distance you can place between himself and his competitors. In flat water, it is nearly impossible for swimmers of equal ability to pass one another. However, great turns in, around and out of the buoys can dramatically change the relative positions of the swimmers. Care must be taken to make a move early enough to get to the ideal position. It is vital to stay within striking distance of the leader. A swimmer must know exactly when the leader or leaders put on a spurt of speed to break from the lead pack. It is extremely difficult to catch up even 5 meters in the Open Water among an elite field, especially in the last 1K. PHOTO BY STEVE MUNATONES
swimmers are directed toward the finish FINISH At the finish, the swimmer should swim the straightest line between the final turn buoy and the finish. Just like in a pool race, it’s important to finish hard, keep the tempo up and to utilize the kick. The last 100 meters will be an all-out sprint with the elite swimmers doing all they can to win. S lapping and bumping arms, elbows, legs and bodies, jostling positions, and p urposefully or unintentionally veering a competitor off-course are the norm in elite Open Water competitions. Swimmers cannot and should not shy from this p hysical PHOTO FROM 10KSWIM.COM
interaction with their competitors and must realize that they will be swimming in extraordinarily close proximity to their competitors. SWIMMERS SLAP THE TOUCHPAD In most national or international championship Open Water races, the end time is determined by touching a pad at the end of the race. The touch pad is elevated above the water’s edge, so the swimmer has to reach up and out to touch the pad. Touching the pad is best done with the palm of the hand. The swimmers must be sure to “slap” the touch pad hard, especially in a close race. Even if a swimmer’s head or body has passed the plane of the finish line, the swimmer is not officially finished until he has properly hit the touch pad with the hands. The touch pads will have up to 6 black crosses and be up to 20 feet across. It is acceptable to touch anywhere on the touch pad. FEEDING Making use of the designated feed stations during the 10K race is important, but knowing how to feed efficiently and correctly is critical to a successful finish. To make the most of a feed station visit, remember these important rules and tips: • • • Swimmers may not hang on to the feed station, feed pole, or a person in the feed station, so a method of feeding must be determined. • • • Use a cup when the swimmer can get close enough to the feeder to be handed a cup of feed. • • • When the swimmer can’t get close enough to the feeder, take the feed from the feeding stick or pole. It will have a basket or cup holder on the end (something that the cup can be securely placed in). • • • Stay horizontal. • • • Work out a plan with the feeder so that the swimmer will be able to identify him/her quickly upon approaching the feed station. GRASP THE CUP FROM ON TOP PHOTO BY JIM MILLER MD
grasp the cup from the top
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swimmers slap the touchpad
• • • If the swimmer is drinking out of a cup that is placed at the end of a feeding stick provided by the feeder, the swimmer should grab the cup from the top as he rolls over on his back. This will help prevent the contents from spilling. The swimmer should keep kicking as
he rolls over on his back and drink the contents in the cup. This entire pro cess should take 3 seconds or less! Expect significant confusion and jostling at the feeding stations during a close race. • • • If a gel pack is used, the gel pack should be opened slightly BEFORE the race and tucked inside the swim suit. A slight tear will enable the swimmer to quickly open the gel pack during the race and minimize time loss. A swimmer should place 2 gel packs in the swim suit, just in case one of the gel packs is lost during the race. Swimmers put the gel packs between their skin and their swim suits near the shoulders, hips or waist. It is not necessary to “chew” the contents of a gel pack. The swimmer can stick the entire gel pack in the mouth, close the mouth around the opening and squeeze the entire gel content into the mouth. PRACTICE FEEDING Feeding during long pool practices helps the body learn to accept food and fluids on race day AND is critical to maximizing the quality of those long workouts themselves and enhancing the training effect in preparation for a race that will require feeding. We tend to focus so much on the importance of race day feeding, that we overlook the HUGE important effects of feeding during daily workouts. TRAIN TO MISS A FEEDING Athletes should anticipate variations in the number of feeding opportunities for races. They may not always be the same. They may miss one. Preparing them for this psychologically will help prevent them from relying too much on a feed. If they miss one, it will not be devastating provided they have practiced good feeding strategies to support their training up to this point. FEEDING DURING THE RACE Performance gained by feeding during an event longer than 90 minutes is probably greater than time saved by not feeding during the same event. However, the optimal feeding strategy for any Open Water race is highly individual and involves the application of sound physiology and nutrition principles combined with race-specific characteristics, such as distance, location, venue/water type, feeding opportunity and swimmer tolerances/preferences. Therefore, the decision to feed or not to feed during a 10K Open Water race may vary from one race to the next. The feeding r ecommendations provided in this document are specific to a fresh-water 10K course with feeding stations set up at the 5K mark (approximately :55 into the race) and the 7.5K mark ( approximately 1:25 in to the race). Ideally, a swimmer would hydrate every 15 minutes and refuel every 45 minutes. However, given the feeding station layout on this course,
OPEN WATER REPORT: RACE STRATEGIES AND PROCEDURES a choice must be made between fuel and fluid at the first feeding station. In this case, the need for fuel o utweighs the need for fluid at the 5K mark. S wimmers have more to gain by taking in calories at this point than by taking in fluid. Carbohydrate that will digest and absorb readily is key. All other products, such as bars, jelly beans and gummies require chewing which is tootime-consuming andlabor-intensive for the 10K swim. Therefore, the most optimal fuel source for this 10K event is carbohydrate in liquid form. Liquids are easy to ingest and digest during this type of event, and neither protein nor fat will e nhance this race performance. While carbohydrate in liquid form is optimal for the 5K feeding station, a single gel pack can offer a decent alternative since it also offers similar amounts of carbohydrate, sodium and potassium. However, gels are most effective (and tolerable) when followed by 4-6 oz of water, so the gel pack should be mixed with 4-6oz of water for the feed. Another alternative is to ingest the gel at the 45iminute mark, followed by the 4 oz of water at the 55-minute feeding station. However, this does mean the athlete takes time for two feedings, a risky move in the 10K event when the pack with probably be tight d uring the first hour and jockeying for position will be important. Even with the first choice established, the swimmer should carry at least one gel pack in his/her suit for back-up in the event that the first feeding station is missed. Fuel is important at this stage of the race, and waiting until the second feed station is not a good idea. Even without the 4-6oz water chase, the gel will be effective in p roviding fuel that the swimmer needs at this stage of the race.
the 7.5K feeding station can be considered optional for most of those who expect to finish the race in 1:50 or faster, but not for those who expect to swim a 2:00+ race. For those with only PHOTO BY JIM MILLER MD
spot and seek PHOTO BY JIM MILLER MD
25 minutes remaining in the race at the 7.5K mark, a decision must be made as to whether the time spent on the second feed is worth the benefit of the fuel, fluid or caffeine that the swimmer might take in at this feeding station. For those in the 2:00+ finishing time category, the additional 10 minutes of racing leaves a solid 35 minutes remaining from the 7.5K mark, which is plenty of time to benefit from a second feeding. Consider the 7.5K scenarios chart below to help determine your strategy and approach for the 7.5K feeding.
WEBSITES/ARTICLES www.10Kswim.com By Steve Munatones – Outstanding overview of Open Water swimming. Pictures and helpful hints about all aspects of Open Water, including drafting drills.
reach and roll PHOTO BY JIM MILLER MD
swimmer feeds on back PHOTO BY JIM MILLER MD
http://www.totalimmersion.net/2007articles/ may/techniques.html By Terry Laughlin – Article “Techniques for Open Water Success” www.ericaroseswimming.com By Erica Rose – Features about her Open Water career http://www.totalimmersion.net/2007articles/ august/sharks.html By Terry Laughlin – Article “How to Swim with the Sharks and Not Get Eaten” Shows the value of getting in the top pack. http://universalsports.nbcsports.com/ search/search?search_phrase=open+water By NBC Sports – Open Water Information, especially about the Olympics
toss and turn
Given the set-up of this particular 10K course,
TABLE 5. 7.5K FEED STATION SCENARIOS FOR DETERMINING 7.5K FEEDING STRATEGY 7.5K SCENARIO QUESTION Did I get fuel and fluid at the 5K feeding station?
Am I well positioned now or still jockeying for a spot? Am I having a good race and feeling strong, or struggling with stamina?
Am I on course for a 1:50 finish or closer to 2+ hrs?
RESPONSE
RECOMMENDATION FOR 7.5K
Yes, got fuel and fluid at 5K
Skipping 7.5K feeding station may be an option.
No, got only fuel at 5K
Should use 7.5K feeding station for fluid.
No, missed feeding altogether at 5K
Skipping 7.5K feeding station is not an option. Get fuel and fluid.
Well-positioned
Skipping 7.5K feeding station may be an option, but consider stopping for fluid.
Jockeying for spot
Skipping 7.5K feeding station may be an option.
Feeling strong, ready for finish
Skipping 7.5K feeding station may be an option.
Struggling with stamina
Should use 7.5K feeding station for caffeinated fluid.
Expecting a 1:50 finishSkipping 7.5K feeding station may be an option. Expecting a 2:00+ finish
Should use 7.5K feeding station for fuel/fluid feed.
Important Reminder: The optimal feeding strategy for any Open Water race is highly individual and involves the application of sound physiology and nutrition p rinciples combined with race-specific characteristics, such as distance, location, venue/water type, feeding opportunity and swimmer tolerances/preferences. These recommendations are specific to a fresh-water 10K course with feeding stations set up at the 5K and 7.5K marks.
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OPEN WATER REPORT: OLYMPIC OPEN WATER RACING HISTORY TABLE 6. OPTIONS FOR FEEDING AT 5K AND 7.5K DURING 2008 OLYMPIC OPEN WATER EVENT ADVANTAGES
DISADVANTAGES
OK FOR 5K STATION?
OK FOR 7.5K STATION?
Water (4oz) Carb 0 Sodium 0 Potassium 0
Effective for hydration, Easy to obtain in Beijing, All-in-one feed, Easy to ingest
Does not provide fuel, Does not provide electrolytes
No
If using 7.5K station for fluid.
Gatorade Thirst Quencher (4oz), Carb 7 Sodium 55 Potassium 15
Effective for hydration (6%), Provides some fuel, Provides some electrolytes, All-in-one feed, Easy to ingest
Must bring to Beijing, Insufficient fuel for 2 feeds, Cannot carry in swim suit, so swimmer has 1 chance to ingest at feeding station
No
If using 7.5K station for fuel and fluid and 1:50 finish.
Gatorade Performance Series Energy Drink (4oz) Carb 26 Sodium 63 Potassium 35
Somewhat effective for hydration (>>6%), Provides good fuel, Provides more electrolytes, All-in-one feed, Easy to ingest
Must bring to Beijing, Cannot carry in swim suit, so swimmer has 1 chance to ingest at feeding station
1st choice
If using 7.5K station for fuel and fluid and 2:00+ finish.
Gel pack (1 pkg) Carb 25 Sodium 40 Potassium 30
Provides good fuel, Not effective for hydration, Provides some electrolytes, Must bring to Beijing, More All-in-one feed, Can carry work to ingest in suit
Back-up to all choices
Back-up to all choices
Gel pack followed by water (1 pkg, 4-6 oz) Carb 25 Sodium 40 Potassium 30 (see options below)
Somewhat effective for hydration (>>6%), Provides good fuel, Provides some electrolytes, Can carry part in suit
2nd alternative choice
No
Gel pack mixed with water (1 pkg, 4-6 oz) Carb 25 Sodium 40 Potassium 30 (see options below)
Somewhat effective for hydration (>>6%), Provides good fuel, Provides some electrolytes, All-in-one feed, Easy to ingest
Can include caffeine*
Must bring to Beijing, Cannot carry=1 chance
1st alternative choice (1st If using 7.5K station for fuel choice if water is very cold) and fluid and 2:00+ finish.
Flat Coke or Mountain Dew (4-6oz) Carb 15 Sodium 24 Potassium 0 Caffeine 18
Somewhat effective for hydration (>>6%), Provides good fuel, Provides some electrolytes, All-in-one feed, Easy to ingest, Includes caffeine*
Must bring to Beijing, Cannot carry=1 chance, Must be sure it’s flat
Must bring part to Beijing, Requires two feeds/steps, More work to ingest
No
If using 7.5K station for caffeinated fluid.
OLYMPIC OPEN WATER RACING HISTORY STEVE MUNATONES On August 20-21, 2008, 25 men and 25 women will compete in the first Olympic 10K Open Water swim race. But, the history of Open Water swimming at the Olympics goes back a long, long way. At the Athens Olympics, on April 11th 1896, four swim races were held in the Bay of Zea in the Aegean Sea: a 100-meter race, a 500-meter race, a 1200-meter race and a special race only for Greek sailors. R eportedly, 20,000 spectators were said to have watched the four events off the Piraeus coast. According to Allen Guttmann in his book The Olympics: A History of the Modern Games, Alfred Hajós of H ungary, the gold medalist in the 100 and 1200, described his races as, “I 14 won ahead of the others with a big lead, but
my greatest struggle was against the towering t welve-foot waves and the terribly cold water.”
benefitted from swimming downstream with the strong c urrents of the Seine River.
In April, the ocean water was 50°F (or 10C°). Due to the cold water, Hajós covered his body with a thick half-inch layer of grease. The swimmers were taken to the starting point in a boat and told to head towards shore. Upon winning the 1200, Hajós said, “My will to live completely overcame my desire to win.”
Although the Open Water athletes at the Beijing Olympics athletes will not face 10°C water, heavy surf or boats as obstacles, they will have to face other challenges ranging from very warm water conditions and aggressive pack swimming to a frantic finishing sprint and feeding strategies reminiscent of pit stops during car races.
At the 1900 Paris Olympics, seven swimming events (men only) were held in the Seine River, including the 200-meter freestyle, 200-meter backstroke, 400-meter freestyle, 4000-meter race, 60-meter u nderwater, 200-meter team and 200-meter obstacle (where the athletes climbed a pole and then swim over and under a row of boats). On the positive side, the swimmers
OPEN WATER REPORT: NUTRITION FOR OPEN WATER TABLE 7. GEL PACK REPORT AND SUMMARY CAFFEINE-FREE
WITH CAFFEINE* (SEE * NOTES BELOW)
CAFFEINE SOURCE** (SEE ** NOTES BELOW)
CarbBoom
All other flavors
Choc Cherry (50mg), Vanilla Orange Kola nut extract (50mg)
Clif Shot
Mango, Vanilla, Razz, Chocolate, Orange Cream
Mocha (50mg), Strawb/Cream (25mg), Cola (50mg)
Green tea extract
GU
Banana Blitz
All other flavors (20mg)
GU Herbal Blend (chamomile, cola nut, ginger)
PowerGel
All other flavors
Double Latte (50mg), Chocolate (25mg), Green Apple (25mg), Strawb/Banana (25mg)
PowerBar Booster Blend (caffeine, ginseng, kola nut extract)
*The Caffeine Factor There are two mechanisms whereby caffeine can enhance endurance performance. The first involves an increased use of fat as a fuel source, which spares glycogen, and the second involves its stimulant effect. For the first m echanism to take effect the caffeine must be ingested 3-4 hours prior to the performance AND there must be a deficit in energy stores (i.e. glycogen stores not topped off). In other words, the energy-related performance effects of caffeine are not significant in athletes whose fuel stores are good. So if a swimmer has been fueling and re-fueling well on a daily basis during training, there is little advantage from an energy standpoint to taking caffeine before or during a 10K race. Assuming the athlete is well fed on the day of the race, there is little advantage (if any) to including caffeine in the first feeding. However, the second mechanism (the stimulant effect), is a “during exercise” effect that may or may not enhance performance when taken during the final leg of a race. The effect depends on the athlete’s response and tolerance to caffeine at that point in time. If the swimmer is having a good race, took his/her first feeding on time and is in a good position, chances are that the adrenalin rush of the final 30 minutes of the race is enough, and adding c affeine to the feed will offer no advantage. However, if the swimmer is struggling with stamina and/or missed the first feeding, a caffeinated feed may enhance that final leg of the race. This will be a game day decision and agreement between the athlete and his/her feeder. **Caffeine Sources Even though these four brands of gels carry a Nutrition Facts label on their packaging, athletes must be aware of and sensitive to the specific ingredients of each gel. While the caffeine-free gels by Clif, PowerBar and CarbBoom contain the most basic of ingredients, all of the GU gels and all of the caffeinated gels include ingredients that if sold separately would be classed by the FDA as dietary supplements. Be particularly cautious with proprietary blends, such as the GU Herbal Blend and the PowerBar Booster Blend. Athletes should check with the USADA Drug Reference Line (800-233-0393) or Drug Reference Online (www.usantidoping.org/dro) before utilizing any item marked ‘Supplement’.
NUTRITION FOR OPEN WATER RECOVERY There should be a heavy emphasis on recovery from daily training bouts. Eating and rehydrating immediately after every workout to minimize muscle tissue breakdown and to keep the body in a more anabolic (protein building) and g lycogen-repleting state after exercise is crucial. Also, on Open Water training days practice feedings quickly, at the same rate feeding would occur in a race (less than 3 seconds). Train with the feeding supplies that will be used in the big swim, and at the rate of speed the feeding will occur in a race. Experiment early on with the actual foods and time intervals. Determine what works and what doesn’t work. A swimmer may react differently to certain foods in salt water versus fresh or chlorine– it’s important to test it! Be sure the drink chosen is to the swimmer’s liking. If the swimmer doesn’t like the taste of the feed, chances are he or she won’t want to feed. Experiment with d ifferent products to determine preferences, what works best and what is easily digestible. USE GATORADE DURING TRAINING It is true that Gatorade contains sugar, salt, flavoring and dyes, but this sugar and salt are part of its benefits in terms of maintaining blood sugar levels and electrolytes d uring workouts lasting longer than 90 minutes. Gatorade is also an excellent source of fluid, with a concentration that allows the body to absorb the fluid without much g astrointestinal distress.
Stronger drinks (drinks with more fuel) tend to cause more problems than they solve when taken frequently during training or racing. Most (not all) athletes prefer the taste of flavored drinks to water and will drink them more readily that water. Gatorade is not recommended outside of workout, unless it is the only food available for the immediate post-workout snack. DO NOT DEPEND ON DIETARY SUPPLEMENTS Experts agree that athletes achieve better results by paying attention to food and drink intake than by following any other courses of action such as taking supplements or ergogenic aids. Athletes should check with the USADA Drug Reference Line (800-233-0393) or Drug Reference Online (www.usantidoping.org/dro) before utilizing any item marked ‘Supplement’. MAXIMIZE THE TAPER Characterized by decreasing volume and relatively high intensity, the taper period is a golden opportunity for endurance swimmers to load and top off fuel stores. To maximize this effect, gradually increase carbohydrate and fluid intake for a one week period leading up to race day. Avoid loading strategies that involve a glycogen depletion phase. DISCUSS YOUR STRATEGY Coaches and managers must discuss race feeding strategy and preferences with athletes. Be sure everyone is on the same page regarding not only what food will be given at
the feeding stations, but how that food will be delivered, how the swimmer will recognize his/ her feeder, where the feeder will be located, how the swimmer should approach the feeding station, how long he/she has to feed, and any other details that are relevant to making the process both efficient and effective. BRING YOUR OWN PRODUCTS Plan ahead to bring Gatorade products and gel packs, especially if travelling and competing in a foreign country. PRE-RACE BREAKFAST AND SNACKS By the morning of the race, all formal pre-race loading preparations should be complete. The purpose of the pre-race breakfast and snacks/ drinks is simply to bring the blood sugar level back up to normal after an (8-hour) overnight fast. That level will be maintained until the moment the race begins. Drinking will also maintain a good hydration status. The best strategy to accomplish these is the snacking and sipping strategy. After eating a normal high-carb breakfast (this should be finished 90-120 minutes before race time), athletes should snack on starchy, low-fiber foods, such as saltine crackers and sip 2-4 oz of water or carb-electrolyte drink every 10-20 minutes for the remaining 90 minutes. If the athlete normally has coffee with breakfast or on race day, he/she should try to include coffee as part of the pre-race breakfast. Non-coffee drinkers should not feel compelled to start drinking coffee at this time. Fluids during the last 90 minutes leading up to race time should be limited to water and Gatorade.
15
SPOTLIGHT ON TRAINING
SPOTLIGHT ON TRAINING INTERVIEW WITH COACH CATHERINE VOGT Coach Vogt swam in college at the University of North Carolina, and specialized in the distance freestyle events. During her college years, she began coaching for the club team each night after practice. While at UNC, she double majored in education and psychology, and planned on being a t eacher. After teaching for a year and spending a majority of her time in a classroom, she realized she missed swimming and coaching and found h erself back on pool decks in Mississippi, Virginia and North Carolina. She is thrilled to be back at her alma mater, in Chapel Hill, working p rimarily with distance swimmers. Her swimmers Chip Peterson and Joe Kinderwater have qualified for 2008 Open Water World Championships in Seville, Spain.
HOW DID YOU GET STARTED COACHING OPEN WATER ATHLETES? In the summer of 2005, I was living and coaching in Eastern North Carolina for a small club team, Carteret Currents. One swimmer on the team, Chip Peterson, had recently competed at the Open Water N ationals in Ft. Myers, FL. He q ualified for the World Championships that summer to swim the 5K and 10K in Montreal. That summer, we were focusing onand training for the 1500 at Nationals, but I thought it might be a goodexperience for him to go and compete inMontreal, especially b ecause he has always loved Open WaterOpen Water swims. I was asked to be an Assistant Coach for the USA team, my first experience on an international trip, and that is really what started the whirlwind of my Open WaterOpen Water coaching career. With the help from some great coaches, pool and Open WaterOpen Water, I have learned so much about Open Water. I still am learning as the sport continues to grow. CAN YOU GIVE US 3 WORKOUTS AND TALK US THROUGH WHAT YOU ARE LOOKING FOR IN EACH SET, WHY YOU ARE DOING IT AND HOW IT FITS IN THE CONTEXT OF YOUR SEASON PLAN? WORKOUT #1 EARLY SEASON October 7, 2007 3-5pm Warm-up: (300 Swim, 200 Drill, 100 IM) Twice through, continuous Kick: 8 x 75 on 1:30 (fast vertical kick at the 50 for 15 seconds, then race the last 25) Preset: Twice through the following set 300 loco cruise/build (25-25-50-50-75-75) 4:00 Pull: 4 x 150 on 1:50 BP5 Main set: 3 x 100 sk drill/swim 1:20 1 x 800 smooth 8:40 4 x 50 build to turn :40 3 x 100 sk swim/drill 1:20 2 x 600 negative split 6:30 4 x 50 build to turn :40 3 x 100 sk swim 1:20 3 x 400 descend 4:20 4 x 50 build to turn :40 Warm-down: 200-400 TOTAL: 8500yds. *We start with a kick set to warm up legs, including vertical kicking, to mix up the set a little bit. We do loco ( motion) in many variations – speed play is important in Open Water swimming varies pool sets as well. The main set doesn’t give much rest on the 800, 600 and 16 400, but always going back to the snorkel keeps
a focus on technique and dps.
entirely focusing on comparing times, etc.
WORKOUT #2 MID SEASON January 2, 2008 Warm-up: 4 x 250 (200 swim, 50 drill) continuous 4 x 150 (100 swim, 50 kick) continuous Preset: 30 x 50 5-d/s @ :50, 5-s/overkick @45, 10-sm/build @ :40, 10-strong @ :35 Pull set: 4 x 250 @ 2:45, descend 1-4 Main set: Twice through this set: 1st round 2nd round 400 4:1 4:05 300 3:10 3:05 200 2:10 2:05 100 1:10 1:05 100 1:05 1:00 200 2:05 2:00 300 3:05 3:00 400 4:05 4:00 On this set, we are looking for the entire 4K to be under 1:00 pace, with the second round being faster than the first round. There are lots of ways I can change this set around as well. 600 easy swim with snorkel Kick: 10 x 100 2 @ 1:20, 1 @1:30 fast!, #10 all out, under 1:06 Warm-down: 300 TOTAL: 10,000
TELL US A LITTLE ABOUT CHIP PETERSON AND JOE KINDERWATER: What great student-athletes. I am not sure where to begin with these two; both are incredible athletes with an outstanding work ethic. They have a true desire to learn, are respectful and encouraging of their teammates, and have a humble competitiveness. They seek excellence and consistency in the classroom and the pool. Having Chip and Joe training together every day is such fun. They bring the best out of each other every day and that is a great benefit for the other guys in our group. Open water is obviously important to us, but we train in the pool for the most part, with a focus on the mile. Joe is in the midst of his first collegiate and after NCAA’s, we will prepare him for World Championships (Seville, Spain) where he will compete in the 5K. Chip is taking this year to prepare for the 10K at Worlds, and hopes to qualify for Beijing by placing in the top 10 in Seville. I am extremely grateful to have the opportunity to train these two special athletes together at UNC. That they can train together every day, and participate together as teammates and members of the U.S. Open Water National Team, is priceless.
WORKOUT #3 LATE SEASON July 8, 2007 (before leaving for Pan Am’s) Warm-up: 800 swim, 600 D/K/S IM, 200 Choice Fins: 4 x 300 :15 sec. rest 100K/100 catch-up/ 100 swim Pull: 15 x 100, each set of 5 faster 5 @ 1:10, 5 @ 1:15, 5 @ 1:20 Main set: all on coaches go, no set interval 1500, descend by 500’s 1200, descend by 400’s 900, descend by 300’s 600, descend by 200’s 300, descend by 100’s Warm-down: mix breaststroke and backstroke TOTAL: 8800 + yds. *For this type of set I like to have the guys line up and race, swim next to each other. They have to be observant and aware of what is going on in the next lane over. I look for good technique and skill work on the first third of the distance, and then have them increase their speed in the middle of the set, and looking for a hard/strong finish. There are no intervals – during taper I like to have sets where the intervals are a mbiguous – so kids are not
WHAT KINDS OF THINGS DO YOU DO TO TAPER ATHLETES FOR A 10K? I look at an Open Water taper a little like marathon runners look at theirs – it is sort of a “drop taper.” For instance, this past October, the week before Open Water Trials, we trained hard and stayed with our regular schedule through the week. We swam twice on Monday, went pretty hard on Tuesday (about 8,000), and swam twice on Wednesday. I like to keep things pretty regular so not to change too many variables for the athletes – swimmers expect consistency. Once we get to a race site; that is where the taper will begin for us. I believe it is important to get on the course (if it is set up) and familiarize with the buoys, finish lines, and course landmarks. A day or two before the race we are focusing on hydration, nutrition, keeping legs fresh, visualizing, strategizing, staying loose and having fun. I have confidence that we have prepared enough with speed work and a great endurance base before arriving at the competition, so our last few workouts are specialized for each individual. HOW DO YOU INCORPORATE OPEN WATER INTO THE CLUB YOU COACHED AND THE COLLEGE TEAM AT UNC?
A SWIMMER’S PERSPECTIVE On our club team, we didn’t have many swimmers competing or training at Chip’s level. Because of this, I had the opportunity to focus on individualizing his training. At times we do ocean swims, and I will kayak with him. From time to time he will surf in place of practice: as a reward for a long week of training, putting together some great sets, or if I think Chip needs a mental break. At UNC, I encouraged 4 swimmers, Phil Owen, Whitney Sprague, Joe Kinderwater and Chip Peterson, to qualify for and compete in the Open Water World Championship Trials this past October. I primarily work with the distance swimmers at Carolina, and not all the kids are interested in Open Water which is fine. While I think the training prepares them to be competitive in a 10K, some enjoy Open Water, and others don’t. At times, Chip will do something different than the rest of the group and sometimes Chip and Joe do something together that is different, and a majority of the time we are all together. Focusing on a range of different distance specialties certainly makes p ractice busy, but I want to give each swimmer what they need. The best Open Water swimmers must have an incredible amount of speed (most of the greatest Open Water swimmers train and compete in the pool also) so I make sure the guys will be able to race head to head for the last 3,000 of a 10K race.
HOW MANY HOURS A WEEK DO YOU WORK SKILLS ONLY USED IN OPEN WATER SWIMMING? (SIGHTING, FEEDING, TURNS, FINISH, ETC.) We don’t incorporate Open Water skills every day in practice. About 2 weeks before OW Trials, we spent about 30 minutes a day on sighting, feedings, turns, and finishes. We continued to hone in on our specific s trategy and sighting once we got to the race site/course. While at the race site, I tell my swimmers about what I see on the course from a coach’s perspective – and what I think they need to be aware of. It is my job to ensure that the swimmers are prepared prior to the race. Communication between coach and swimmer is paramount for Open W ater success. WHAT ARE YOUR FAVORITE KINDS OF SETS FOR OPEN WATER? We do a lot of negative splitting and descending. I like to finish practices with 100’s fast or hard kicking, and we always do speed play (whether it is pulling or swimming). In Open Water swimming, a majority of the race is swum in a pack, so swimmers need to be ready for any pace change at any time. WHAT PERCENTAGE OF TRAINING IS KICKING AND SWIMMING? I usually have the group warm up about 4,000 before our main set. I think doing that much before the main set has helped Chip and Joe maintain exceptional aerobic endurance and teaches them to persevere when tired. Our head coach at UNC, Rich DeSelm, has
incorporated lots of large kick sets early in the season, then mid-season, we kick more for intensity. At times we do a hard kick segment, followed immediately by a longer, aerobic swim. Chip and Joe are two of the best kickers on the team. Having leg strength remaining at the end of an 8,000 can mean the difference between a gold and silver medal. WHAT IS THE DRYLAND REGIMEN YOU USE? Chip has a stretch cord routine that we have him do for stability, to strengthen his shoulders and prevent injury. Our team does an intense dryland circuit three times a week that includes, med balls, abs, stairs, jump rope, and other exercises for speed, agility and core strength. WHAT ADVICE DO YOU HAVE FOR ANY ASPIRING OPEN WATER COACHES: Explore Open Water races in your area – bring kids to compete and make it a fun, learning experience. You will learn more with each race you observe and your swimmers compete in. I am still continuing to learn about Open Water swimming and racing and I love the balance of Open Water and pool coaching, as I believe they go hand in hand.
A SWIMMER’S PERSPECTIVE: ERICA ROSE Erica developed a passion for swimming as a young child when her parents enrolled her in learn-to-swim lessons. By the age of 6, she was competing for her local summer club, and at age 7, she began swimming year round for one of the most prominent age group swim teams in the country, the Lake Erie Silver Dolphins, Cleveland, Ohio. Erica progressed through the various levels of USA Swimming competition, through the Zone Championships and working her way to Junior Nationals and then on to the Senior National level. In 1997, she qualified for the USA National Junior Team and was ranked 3rd in the world in the 1500-meter freestyle. About the same time, Erica entered her first Open Water race in Ft. Lauderdale, Florida. Jerry Holtrey, her Lake Erie Silver Dolphin coach, had been an Open Water swimmer and encouraged his swimmers to try the ocean race. Erica placed second and instantly loved the freedom of the sport, the lack of lane lines and the challenge of ever changing conditions. One year later, at age 15, Erica became the first ever World Champion in the Open Water 5K! Erica continued to race in both the pool and Open Water venues, focusing on pool swimming in the fall and winter seasons and Open Water swimming in the spring and summer. Erica was recruited to Northwestern University where she competed for four years in the distance and individual medley events and became a Big Ten Conference finalist and an NCAA Championship qualifier. After her final collegiate season, Erica retired from pool swimming in order to focus on her true passion – Open Water swimming. Her longest race was 88K and took over 10 hours! Erica has represented the USA on six World Championship teams. She has been on the USA National Team for the past eleven years. She has nine national titles and has been voted USA Open Water Swimmer of the Year four times throughout her career. In May, 2008, Erica will compete in the 25K World Championships, Seville, Spain. I competed in my very first Open Water race in 1996, when I was 14 years old. There was a 5K race the morning after Summer Nationals in Ft. L auderdale and since my team’s flight home wasn’t until that afternoon, my coach convinced me to give it a try. Why not, he asked. It would be a new experience for me and I had nothing to lose. Although I can’t honestly say I fell in love with the
sport right away (the waves, salt water, and close contact with other competitors were all rather o verwhelming to me), my background as a distance swimmer paid off and I placed second overall. That finish qualified me for the “Pre-World Championships,” a course-testing event to be held the following January in Perth, Australia in preparation for the 1998 World Championships. I agreed to go on the trip, thus
setting the stage for what was to become over a decade career on the United States National Open Water Swim Team. A year later, after a win at the Pre-World Championships, another year of distance training with coach Jerry Holtrey of the Lake Erie Silver Dolphins and my first 5K National Title under my belt, I qualified for
17
A SWIMMER’S PERSPECTIVE Photo from www.ericaroseswimming.com
the 1998 World Championship team. With only three Open Water races and just over a year in the sport, I was very clearly the most inexperienced athlete in the field when the race began on January 7, 1998 in the Indian Ocean off the coast of Perth, Australia. National Team coaches Rick Walker and Dave Thomas helped and guided me but in the end, my strategy was simple: stay with the leaders as long as possible. When the race began, we swam directly out of the harbor and made a left turn into the ocean, swimming parallel to shore. Halfway through the course, we cut into the shore to round three buoys before heading back the way we had already come. It was at those three half-way mark buoys that the race took a dramatic turn (for the better!) for me. I had been in front with the leaders but got confused after the first buoy and s tarted swimming in the wrong direction. When I looked up and saw the rest of the pack swimming away from me, I panicked and started to sprint. I found that I had more energy than I realized and I never slowed my pace again. I passed the leaders and separated myself from the group within three minutes. In 1998, I became the 5K W orld Champion at the young age of 15. Looking back ten years later, I still remember that day as one of the best days of my life. I fell in love with the sport of Open Water swimming and I still haven’t found anything I would rather be doing. The people I’ve met and the places I’ve been have formed the core of who I am today. I would recommend Open Water swimming to any young athlete who is willing to give it a try and I would encourage coaches to help their athletes get involved. Although the highlights of my swimming career have all been in Open Water races, I think it is important to recognize that I began swimming in the pool and continued to train and compete in pool races throughout my collegiate career. I grew up in Cleveland, Ohio, and my background with LESD has been invaluable throughout my entire swimming career. As a young s wimmer, most of my workouts were high-volume with short-rest intervals. It was not uncommon for us to train anywhere between 16,000 and 20,000 yards per day, most of which was done at what would be c onsidered “race pace.” My coaches were careful to have me do a mixture 18 of freestyle and stroke or IM training, though,
so that I was as well-rounded and versatile as I could be. I truly believe that I owe a significant amount of my success as an Open Water swimmer to my strong background as a Silver Dolphin. In 2000 I was recruited to N orthwestern niversity where I had a successful collegiate U career under Coach Jimmy Tierney, competing in the Big Ten Championships as well as at NCAAs. My training was focused on preparing me for pool competitions throughout the fall and winter months. When the college season ended, I started to increase my yardage and I raced in Open Water during the spring and summer. I found that in addition to preparing me for longer Open Water swims, my distance-oriented workouts helped me keep my endurance base for my pool races. Likewise, the shorter, pool-race focused workouts I did during the college season helped develop the speed I needed for the final sprints of my Open Water races. I always felt that training for distance events in the pool and training for the 5K or 10K Open Water races went hand in hand. After college, I started to develop an interest in longer Open Water swims and eventually entered races that were 25K or more. Coach Bob Groseth and I developed a program that focused on longer, slower training sets in order to prepare my body for races that were to last several hours at a time. At this point, I made the decision to retire from pool swimming altogether and to focus all of my attention on my Open Water swimming career. While I definitely don’t have the speed I did when I was younger, my endurance and my experience in the sport allow me to continue to compete amongst the best Open Water athletes in the world. As long as I continue to adapt my workouts to fit my body and my other activities, I will be able to continue to race in Open Water as long as I still have a passion for the sport. As I mentioned earlier, Open Water swimming has been the central component of my life for the past ten years. It has given me opportunities to travel the world and allowed me to form friendships that will last a lifetime. Throughout my career, I have benefited from advice from coaches and mentors in the Open Water world, and I would like to pass some of that advice on to coaches and athletes who are currently thinking about getting involved in the sport. First of all, give it a try. Enter your swimmers in an Open Water race. Try the next distance up, even if it’s longer than anything you’ve ever done before. Swim in the ocean, even if you’re not sure what sea creatures might be in there. Just give it a try. I had no idea what I was getting into when I stepped into the Atlantic Ocean in the summer of 1996, but agreeing to give it a try wound up shaping the next twelve years of my life.
After you’ve given it an initial try, do it again. The best advice I can give for Open Water swimmers and coaches is to GAIN EXPERIENCE IN THE SPORT. The first race might not go as well as you would like. You might find that you need to wear a different suit or a new type of goggles. Perhaps you need to bring a gel pack with you because you didn’t have enough energy to finish the swim. Maybe you need a few more long-distance sets during practice so that you have extra confidence going into the Open Water race. It could be that you need to sharpen your elbows so that you can hold your own and fend off competition on the race course! The only way to learn is to gain experience racing. I didn’t have fun during my first Open Water race and I wasn’t sure I would ever do it again. I gave it another try, though, and then another one after that. I learned new lessons each time I raced and eventually, I became an expert and a veteran. Now, at this point in my career, my most valuable asset is my experience. I might not be as fast as some of the other c ompetitors and I’m definitely not as young, but I do have a decade of experience and a passion for the sport and in my mind, nothing is more important. If you’re a distance swimmer or if you’re coaching a distance swimmer right now and you’re thinking about getting involved in Open Water swimming, do it! Find a race and give it a try. Talk to other swimmers and coaches who are already involved and ask for any advice or tips they might have. If you’d like to contact me with any questions, I’m always more than willing to offer suggestions. You can also check out my website (www.ericaroseswimming.com) or visit the newest 10K website (www.10Kswim.com) to learn more about the sport. Good luck and have fun. I wish you all the best and I hope you find as much fulfillment as I have when you enter the world of Open Water swimming. Photo from www.ericaroseswimming.com
HOW TO ESTABLISH OPEN WATER IN YOUR LSC
HOW TO ESTABLISH OPEN WATER IN YOUR LSC If you are interested in establishing or supporting Open Water Swimming in your LSC, first and foremost, find an advocate who will drive the movement to establish an LSC Open Water Championship. In Ohio, that was Mike Rice
[email protected] and Chip Carrigan, Age Group Chairman (carrigan@fuse. net). Ohio swimming has one of the largest OW championships in the country. In just 3 years participation has grown from 251 to 389 athletes. Here is how one LSC made this happen. WHY DID WE CREATE THE OHIO LSC OPEN WATER CHAMPIONSHIP? Several of us, as Officials, first experienced Open Water at the 1996, 1999, and 2004 Central Zone Championships in Oxford, Ohio. The Open Water competition was held close by at Acton Lake in Houston Woods State Park. We were hooked, being the only place you can officiate a swim meet in a boat. As the Ohio LSC swept the competition all three years in Oxford, it occurred to us that this is an event where our LSC swimmers excel. We began asking local teams if they would like to participate in a local Open Water meet, on a summertime weekday morning in lieu of practice. The response was overwhelming, so we decided to make this meet special by applying for LSC Sanctioning as the Ohio LSC Open Water Championship. 1. CREATE A UNIQUE WEBSITE – (OhioOpen Water.com) for the event to: A. Add credibility to the fact it was a real LSC Championship Meet. B. Provide visibility for corporate sponsorships of the event. C. Provide a method to disseminate information, updates, and FAQ. D. Link to other LSC’s Open Water websites. 2. COURSE & DISTANCES – Use Part 7 of USA Swimming Rules & Regulations as general guide. The distances should fit the Age Groups you are trying to attract. We decided to use a straight-line course along the beach (spectator friendly), and establish Events as: A. 10 & Under – 1 Kilometer B. 11-12 – 2 Kilometer C. 13-14 – 3 Kilometer
D. 15 & Over – 4 Kilometer E. Relays – The Top 3 swimmer times for each team will be totaled as a Relay time, then the next three swimmers, etc. Thus, each swim counts twice; once as an individual, and second toward a relay. 3. TIME STANDARDS – As few swimmers have swum an Open Water event, we used the long freestyle (200 yard/meter for 10 & U, 400 meter/500 yard for 11 & Over) in each age group as the qualifying event for Open Water, and established the National BB Time Standard as the official cut to insure the maximum number of athletes would be eligible. Putting the Open Water time standard into the appropriate events raised as much awareness as anything. Parents and swimmers wanted to know what the ‘OW’ time standard meant. It made coaches, swimmers, and parents aware that Open Water State Championship existed and generated quite a bit of interest. 4. ENTRIES – Create a Meet Announcement modeled on the meet info for your state pool championship. Encourage all teams to enter the meet through their team entry chair, the same way regular meets are entered 5. MARKETING – We wanted to reach out and touch the swimmers directly, letting them know they have qualified for the LSC Open Water Championship. A. Early each March, we extract a list of all Ohio LSC athletes that have met the National BB Time Standard in the 200 yard free (10 & under) or the 500 Free (11 & Over). This encompassed 1,274 Ohio LSC athletes in 2007. B. We produce an individualized & personalized invitation for each of the 1,274 athletes to at tend the Ohio LSC Open Water Championship in late June (see example attached) on parchment paper. C. These 1,274 personalized invitations are sorted by team, and handed to Coaches at the Short Course Junior Olympics in March each year, to be put in the swimmers envelopes for their team’s awards night. D. We create a video of the previous year Ohio LSC Open Water Championship, and post it to the meet website, and show the video
at all aquatic centers with videoboards (especially at Junior Olympics) as a promo tion. We also have information stands with “take one” brochures at these meets.
6. BONUS CLINIC – A. In the first two years of the meet, the Toyota/ USA Swimming Summer Splash Tour added the Ohio LSC Open Water Championships to its schedule. B. In 2007, we brought in 10-time National Open Water Champion, Erica Rose to conduct two Open Water Swim Clinics for meet participants. C. In 2006 & 2007, we brought in the Bacchanal Steel Drum Band to provide live music throughout the Meet. D. Most of the local television stations, and the Cincinnati Enquirer, brought media to the event each year. For sample templates of Open Water LSC Camps go to http://www.usaswimming.org and click on Camps/Clinics under “USA Swimming tools.” 7. ATTENTION TO SAFETY – A. We provide six lifeguards, and multiple trained safety kayakers to patrol the shore line, and course throughout the competition B. We provide 2 EMTs with truck on-site from the local fire/rescue municipality. C. We provide several nurses at the finish line to query and check every swimmer as they exit the course, who direct the swimmers to the refreshment tent. D. We provide fresh fruit and snacks (thanks Kroger), and Gatorade (thanks Pepsi America) at the Refreshment Tent. 8. RECOGNITION – A. Honor state OW champions at LSC Banquet B. Add Open Water Nationals to LSC reimbursement policy C. Add OW LSC events to State Championship Score D. Honor OW State Champions on an equal par with pool swimmers at LSC banquets For an Open Water Meet Manager’s Guide Go to https://www.usaswimming.org and click on Swimmers/Open Water
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