Struggling with Your Race Day Swim Splits?
Many triathletes find themselves frustrated with their open water swim times, feeling like they’re swimming against the tide. Despite improvements in pool swimming during the winter, these gains often don’t translate to open water races.
Improving open water swimming skills is essential for better race performance. While there are common race day swim mistakes that can hinder your progress, the key to success lies in consistent practice. However, for those in the northern hemisphere, the window for open water swimming is limited between warming temperatures and the start of race season.
Pro Tips for Open Water Swimming by Jonny Brownlee
Pro triathlete and Olympian Jonny Brownlee shares valuable insights on how to enhance your open water swimming while still training in the pool. Brownlee offers guidance on specific swimming drills that can boost your performance in open water and shares a sample swim set to help you refine your race pace.
Practice Pool Swimming Drills to Enhance Open Water Performance
While focusing on technical drills like hand entry and body position is crucial for efficient swimming, mastering skills unique to open water is equally important. Sighting, drafting, and adapting to unexpected conditions are essential for success in triathlon swim legs.
Improve Your Sighting Technique with the Head-Up Polo Drill
Efficient sighting in choppy open water is essential to staying on course and avoiding unnecessary distance. Jonny Brownlee recommends incorporating the ‘head up polo’ drill into your pool training to simulate the motion of lifting your head to sight. This drill involves swimming front crawl with your head out of the water, focusing on maintaining proper form and kicking.
Enhance Your Sighting Efficiency in Congested Waters
In crowded or rough swim conditions, the traditional ‘crocodile eyes’ sighting method may not provide a clear view of your surroundings. The head-up polo drill helps you practice lifting your head for a longer, more comprehensive look ahead, preparing you for challenging open water scenarios.