EVERYTHING YOU NEED TO KNOW ABOUT OPEN WATER SWIMMING

 

As we have seen in previous articles, both in front crawl and breaststroke you start from the starting block or stand with Lifeguard Training. However, there are many differences between both styles. Let's examine them together.

CROL START

Once you are in the starting position on the block and have chosen the jumping technique (grappling or conventional), at the command of the judge or the pistol, push off forcefully using your legs, with your feet pointing backwards and your arms outstretched in front. Tuck your head between your shoulders and find the right angle of entry . For the front crawl, an angle of approximately 40 ͦ

When you have entered the water, try to adopt a hydrodynamic position, so that the advance is as efficient as possible and you can exploit the speed of the jump for at least two seconds with Lifeguard Training Va.

Then, do three or four quick butterfly strokes and when you get out of the water, go to the front crawl.

Here's some advice: try not to breathe for the first two or three strokes so you don't slow down your propulsion.

BREAST START

At the command of the judge or the starting pistol, do exactly the same as in the freestyle start, but push yourself slightly higher using your stomach muscles for a more open angle of entry.

The correct angle in breaststroke is between 45° and 48° , so that the descent into the water is greater.

Once in a streamlined position, execute two long two-handed strokes (hands extended in front of the head at the beginning and close to the sides at the end), bend the elbows, move the hands forward under the chest during the recovery and perform a breaststroke kick.

As you start to slow down, bring your body forward and towards the surface at the moment of the push off and start swimming.

According to the rules you are entitled to a butterfly take at any time in the underwater phase before the breaststroke kick; To take advantage of the speed of the jump, I suggest doing the takeoff before the long two-handed stroke.

Here are some useful exercises to learn to control your breath:

– Practice the one-arm backstroke, taking a breath during the recovery phase and releasing it during the push phase.

– Practice the backstroke breathing normally for one full stroke and not breathing for the next.

– Practice the backstroke breathing often, first taking two full strokes very slowly and then two very quickly.

– Nothing on the back pausing for 2” when the hand that is in the recovery phase passes in front of the face. Right at that point hold your breath for 2” and then return to your normal stroke and breathing rate.

– In very short distances (12-15 m): practice the backstroke with a very high breathing rate (hyperventilation). Make sure you don't inhale too much air.

– Swim on your back with very slow strokes, dividing the inhalation into three phases: 1. when the hand leaves the water, 2. when it is extended in front of the face, 3. when it is about to enter the water. Divide the exhalation into the same three phases.