Training Tips for the Pool

Begin practicing some heads-up swimming in every workout. This can be in the form of the Tarzan Drill (head out of the water, focus on the end of the pool - a water polo style stroke) and/or intermittent head-up every 5 to 6 strokes. It is essential that you begin to strengthen the neck muscles that are used in open water swimming. Besides this, the cadence of your stroke is different when raising your head and you must get used to a comfortable rhythm prior to race day.

Practice focusing on something at the end of the pool during your heads-up swimming. I like to go to a pool or area of the pool (say the diving well) where there are no black lines to follow. Find two objects at the end of the pool for reference (ie. a trashcan and a kickboard). Make sure as you swim those objects are in the same position relative to one another. If you just focus on one object, you will still have a tendency to swim crooked.

Practice drafting technique. This is a fun activity for variety for all swimmers, or suggest to your coach that the open water swimmers do a set with "drafting." Two swimmers of equal ability should swim together-one directly behind one another. Practice the "feel" of getting in the draft, falling off of the "draft" and getting back on. Practice being close enough without touching the other swimmer's toes (a very annoying habit!).