open Water Swim

Overview of the Local Masters Swimming Committees (LMSC) Support Areas

  • Identification of five key support areas provided by LMSCs for hosting open water clinics.
    • Venue Setup
      • Selection criteria for a safe venue for clinics (pool or open water).
        • Assessment of participant abilities is crucial for safety.
        • Consideration of clinic size, venue capacity, and time-series events.
        • Preference for a series of clinics to allow for skill assessment and progression.
    • Clinic Registration
      • Assistance with registration processes.
        • Collection of participation fees.
        • Registration of USMS members and guest memberships for non-members.
        • Guidance on the paperwork involved.
    • Coaching and Volunteer Support
      • Determination of coach and volunteer requirements based on clinic size.
      • The importance of recruiting experienced and knowledgeable personnel for effective training.
    • Promotion Strategies
      • Utilization of social media platforms for outreach and awareness.
      • Email communications with USMS clubs and local triathlon groups to increase participation.
      • Involvement of local stakeholders to broaden the outreach.
    • Financial Considerations
      • Understanding budgetary necessities for hosting clinics.
        • Costs associated with venue rental and necessary permits.
        • Financial compensation for coaching staff.
        • Expense for safety equipment (lifeguards, refreshments, etc.).

Importance of Joining a USMS Club

  • Advantages of becoming a member of a USMS club include:
    • Improved swimming skills through structured training.
    • Formation of friendships and community bonds not just locally but nationally.
    • Access to coached workouts and specific training programs targeted towards open water swimming.

Coach Profile: Linda Irish Bostic

  • Introduction of Linda Irish Bostic as head coach of Palm Beach Masters, located in Florida.
    • Background in competitive swimming and subsequent transition to coaching adult swimmers, particularly triathletes.
    • Adel connected with "Swim Smooth," led by Paul Newsome, who specializes in open water coaching.
    • Description of receiving in-depth training by shadowing Paul in Australia, focusing on coaching techniques specific to open water.

Open Water Clinics Overview

  • Structure and execution of open water clinics:
    • Initial focus on pool-based training to impart crucial skills before transitioning to open water.
    • Importance of small group or individualized coaching to ensure personalized attention and skill development.
    • Recommendation to set up pool lanes for efficient training, maximizing width for practice.
    • Use of class sessions to educate participants before water practice begins.

Key Training Topics and Drills for Open Water Clinics

  • Awareness of stroke rate importance based on swimming conditions:

    • Difference in optimal stroke rates (
    • Typical rates:
      • Competitive masters: 50-66 strokes per minute.

  • Breathing Techniques

    • Emphasis on exhalation during swimming to manage heart rate and anxiety.
    • Exercise practices such as "bubble bubble breath" drills to encourage proper exhalation.

  • Comfort in Open Water

    • Exposure to open water conditions to reduce anxiety before races.
    • Recommend doing at least four sets of 100s focusing on bilateral breathing and proficiency in both directions.

  • Drafting Techniques

    • Explanation of how drafting can conserve energy (up to 38%).
    • Importance of finding suitable drafting partners, especially in competitive settings.

  • Course Familiarization

    • Education on the significance of knowing the water currents and how they affect racing strategies.
    • Understanding efficient swimming positions based on currents.
      • Example of swimming strategies in Chattanooga where current dictates positioning.

  • Turn Techniques

    • Instruction on executing tight turns around buoys, such as corkscrew turns and avoiding overshooting.
    • Drills involving buoy navigation and practicing sighting to maintain course accuracy.

  • Cold Water Acclimatization

    • Discussion of acclimatization strategies for cold water swimming.
    • Caution against relying solely on cold plunges without genuine body acclimation.

  • Open Water Starts

    • Strategies for teaching starts from various positions, emphasizing the importance of practice without standard walls in open water.

Additional Tips for Open Water Swimming

  • Emphasis on not using any new equipment on race day to prevent surprises.
  • Utilizing tempo trainers to instill pacing techniques, ensuring swimmers practice managing speed overall.
  • Encouragement of swimmers to familiarize themselves with different water conditions and types of starts before competitions.

Safety Considerations During Clinics and Events

  • Importance of lifeguard presence and preparedness for emergencies.
  • Recommendations for swimmer apprehension management, ensuring participants understand they can adjust or opt-out safely during sessions.
  • Highlight of regulations and insurance considerations for lifeguards associated with USMS sanctioned events.