{"id":85968,"date":"2021-12-17T13:00:06","date_gmt":"2021-12-17T12:00:06","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=85968"},"modified":"2021-12-20T15:51:59","modified_gmt":"2021-12-20T14:51:59","slug":"workouts-for-open-water-swimming_speed-endurance","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/workouts-for-open-water-swimming_speed-endurance\/","title":{"rendered":"Safety Tips and an Open-Water Swimming Workout for Speed Endurance"},"content":{"rendered":"

Open-water swimming workouts<\/span> are no longer just for those <\/span>training for <\/span>triathlons<\/span><\/a> or a select few who get a thrill from <\/span>cold-water<\/span> immersion. <\/span>Open water swimmers<\/span> are now becoming a regular <\/span>sighting<\/span> in lakes and rivers all year round.<\/span><\/p>\n

In this article, we’ll offer a basic introduction to the forever-evolving world of <\/span>open-water swimming<\/span>. First, we will look at some simple steps you can take to stay safe as well as some useful equipment to use during your <\/span>open-water swimming<\/span><\/a>. Finally, we will give you an <\/span>open-water swimming workout<\/span> that will definitely raise your heart rate and improve your speed endurance.\u00a0<\/span><\/p>\n

How to Stay Safe When You\u2019re <\/b>Open-Water Swimming<\/b><\/h2>\n

\"Swimmers<\/span><\/p>\n

The <\/span>first time<\/span> you enter a local lake or reservoir, you’ll soon realize it’s a lot different from <\/span>pool swimming<\/span>. First, there may not be a <\/span>lifeguard,<\/span> and second, the temperature isn’t regulated. Without these comforts and more, it’s important that you pay attention to your safety and that of others around you.<\/span><\/p>\n

Research the <\/b>Body of Water<\/b><\/h3>\n

Make sure to Google the water you\u2019re swimming in. Swimming could be prohibited in that area due to boating and other hobbies. There’s also a risk that a reservoir’s water could be lying on top of mined materials that give off radiation. Still, <\/span>bodies of water<\/span> are usually safer than rivers, but if you insist on swimming in a river, check the weather, and be mindful of water hazards.\u00a0<\/span><\/p>\n

Take note of locations of weirs, which are changes in the height of the river level. Weirs cause a recirculation that is impossible to escape. Strainers are another danger, such as trees or nets. They let water through but not solid objects and can cause you to be pinned in strong currents.<\/span><\/p>\n

Never Swim Alone<\/b><\/h3>\n

For many of us, swimming is a hobby of purposeful solitude. The idea of swimming alone in a lake that’s two hours away from civilization sounds like bliss. However, even with all the right safety equipment, you never know when you may suffer from a <\/span>terrible cramp<\/span><\/a> or even an unexpected health emergency.<\/span><\/p>\n

Stick to the Edge<\/b><\/h3>\n

Many people are attracted to the extremely low <\/span>water temperature<\/span> of winter <\/span>open-water swimming workouts<\/span>. But <\/span>cold water<\/span> can lead to impaired use of your limbs, confusion and even hypothermia. If the cold water becomes too much, it will be a long way back if you were completing a \u201clength\u201d of the body of water. For this reason, always swim around the circumference of the water (whether it\u2019s winter or summer). That way if you get into trouble, you\u2019re closer to the shore.\u00a0<\/span><\/p>\n

Be Mindful of Time<\/b><\/h3>\n

When you’re swimming in open water (<\/span>cold water<\/span><\/a> especially), always swim with a waterproof watch so that you know how long you\u2019ve been in the water. You should always base your swims on past experience, only adding extra time gradually if you feel yourself getting more accustomed.\u00a0<\/span><\/p>\n

After a certain amount of time in low <\/span>water temperatures<\/span>, your body may start to feel very warm. Be wary of this pleasant experience as it can lead to a false sense of security. When you exit the water, you will always <\/span>cool down<\/span> more and really begin to feel the effects of the cold.<\/span><\/p>\n

Essential Equipment for Open-Water Swims<\/b><\/h2>\n

\"Man<\/span><\/p>\n

You should never go for an <\/span>open-water swim<\/span> without the following equipment, whether alone or in a group. The safety measures that we take for granted when pool swimming are not usually present in open water.<\/span><\/p>\n

Tow Float<\/b><\/h3>\n

This is the most important piece of additional equipment, aside from your swimwear or <\/span>wetsuit<\/span>. A tow float may cause the teeniest amount of drag, but it protects you in two very important ways. They tend to be made out of a high-visibility material, so other swimmers and hikers are aware of your location. If you get into trouble, it’s something to hold on to until your rescue.\u00a0<\/span><\/p>\n

A good tow float may also have a whistle and an incorporated dry bag that you can put your valuables in.<\/span><\/p>\n

Skin Insulation<\/b><\/h3>\n

When swimming in open water, it’s not essential to wear anything, as it’s all up to the individual. Just be aware that <\/span>everywhere <\/span><\/i>can get cold. That means you may need a swim hat, ear plugs, <\/span>wetsuit<\/span> or a <\/span>triathlon<\/span> suit. There’s also neoprene gloves and socks out there, as a lot of people find those areas exceptionally cold due to circulation issues.\u00a0<\/span><\/p>\n

Covering up can also offer added protection for your skin when you come into contact with solid objects. Barnacle-encrusted rocks can scrape the skin when getting out of the water, and there may be sharp rocks or litter underfoot.<\/span><\/p>\n

When getting out of the water after a colder swim, a towel and warm clothing will be helpful. But, if you can spend the extra cash on a dry robe, you can start to <\/span>warm up<\/span> a lot quicker as your freezing cold hands might struggle to zip and button fiddly clothing.<\/span><\/p>\n

Sports Watch<\/b><\/h3>\n

As we mentioned earlier, you should keep an eye on the time with a sports watch when you\u2019re open-water swimming. But if you can afford a watch that lets you know the temperature, this will make your swim a lot safer as you track progress and safety margins. Many adventure\/sports watches will also let you save your swims and track your progress with other built-in safety features, such as mapping.\u00a0<\/span><\/p>\n

A cheaper option is of course to just get a basic waterproof watch and a traditional mercury thermometer.<\/span><\/p>\n

Try This <\/b>Open-Water Swimming Workout<\/b><\/h2>\n

\"Swimmer<\/span><\/p>\n

If you thought training for open-water distances meant simply swimming kilometer after kilometer, then you were wrong. An extremely important aspect, not to be underrated, is speed endurance training.<\/span><\/p>\n

That is because there are moments in a race, regardless of whether the race is over 3 kilometers (km), 5 km or even further, when you need to handle sudden changes in pace.<\/span><\/p>\n

Not to mention the end of the race, when the person with the fastest sprint and best \u201clegs\u201d will easily beat the other competitors.<\/span><\/p>\n

So, even though you might think this is a workout for sprinters, bear in mind that it is mainly designed for long-distance athletes.<\/b><\/p>\n

1. <\/b>Warm-Up<\/b><\/h3>\n