Skills to get past the panic of open water swimming
As any other skill in life, it's something we have to prepare for, learn the skills (research research research) and then practice them. I didn't realize that I was doing some of these intuitively, and I found that they worked for me at my last open water swim in the Union Reservoir. I occupied my mind with acclimating to the cold water, swimming as an itty bitty spec in the water, letting the panic come and pass,
This is what I have figured out so far:
1. Arrive early for a race - at least 1 1/2 before a triathlon to allow enough time to check in, set up your bike in the transition area, listen to the announcements and then FUTZ. Futzing is the most important thing to do...it seems to calm me down some...I check and recheck my bike, my sunglasses, helmet, bike gloves and any other equipment that I have. It's comforting too I think. One thing I know about myself is that if I cut it too close to the start of the race, my anxiety is higher and I can't concentrate as well - it throws me off if I can't futz.
2. The other thing that I do, that's a part of futzing and acclimation to the water temperature, is to wade out into the water and sit with it. I'm pretty much of a wimp when it comes to being in cold water, so it helps me to just stand there for a while, then go a little deeper, stand there for a bit, then go deeper...you get the idea. Then when I'm a bit more acclimated to the coldness, I put my face in the water and blow bubbles hard (and scream and swear if I need to). Then my next step is to bob in the water, I usually stop after I have completely submerged myself 5 to 6 times.
3. Next is to swim out to a buoy - slowly and relaxed. Then swim back. If you begin to panic - it's ok most everyone does it. First , remind yourself that it's impossible to sink in a wetsuit. Second, roll onto your back and float, or swim backstroke to regulate your breath. Swimming breastroke helps me relax and regulate my breath too...and for some, swimming side stroke helps. Find what works for you and practice it a lot. Practice sighting (orienting yourself) too...get the lay of the water and land around you. Ok, once you've gotten your breathing under control, try rolling over onto your stomach and try swimming freestyle again. Swim back to shore. By this point you may be dog tired - that's ok - it's cuz your adrenaline wearing off.
4. Swim at a quicker pace if you have enough time before the race starts. Swim out and back focusing on your stroke, sighting/orienting yourself, and calming/positive talking to yourself. Swim til it feels good.
5. Be sure to keep your body as horizontal as possible, swim breastroke with your face in the water. Try to not go vertical as it wastes a lot of energy to do that and then get horizontal again.
6. Line up for the start and breathe slowly and calmly. When the race starts, resist joining in with the frenzy to run into the water as fast as you can. Walk out, then glide into the water when it's deep enough to start swimming.
This is what I have figured out so far:
1. Arrive early for a race - at least 1 1/2 before a triathlon to allow enough time to check in, set up your bike in the transition area, listen to the announcements and then FUTZ. Futzing is the most important thing to do...it seems to calm me down some...I check and recheck my bike, my sunglasses, helmet, bike gloves and any other equipment that I have. It's comforting too I think. One thing I know about myself is that if I cut it too close to the start of the race, my anxiety is higher and I can't concentrate as well - it throws me off if I can't futz.
2. The other thing that I do, that's a part of futzing and acclimation to the water temperature, is to wade out into the water and sit with it. I'm pretty much of a wimp when it comes to being in cold water, so it helps me to just stand there for a while, then go a little deeper, stand there for a bit, then go deeper...you get the idea. Then when I'm a bit more acclimated to the coldness, I put my face in the water and blow bubbles hard (and scream and swear if I need to). Then my next step is to bob in the water, I usually stop after I have completely submerged myself 5 to 6 times.
3. Next is to swim out to a buoy - slowly and relaxed. Then swim back. If you begin to panic - it's ok most everyone does it. First , remind yourself that it's impossible to sink in a wetsuit. Second, roll onto your back and float, or swim backstroke to regulate your breath. Swimming breastroke helps me relax and regulate my breath too...and for some, swimming side stroke helps. Find what works for you and practice it a lot. Practice sighting (orienting yourself) too...get the lay of the water and land around you. Ok, once you've gotten your breathing under control, try rolling over onto your stomach and try swimming freestyle again. Swim back to shore. By this point you may be dog tired - that's ok - it's cuz your adrenaline wearing off.
4. Swim at a quicker pace if you have enough time before the race starts. Swim out and back focusing on your stroke, sighting/orienting yourself, and calming/positive talking to yourself. Swim til it feels good.
5. Be sure to keep your body as horizontal as possible, swim breastroke with your face in the water. Try to not go vertical as it wastes a lot of energy to do that and then get horizontal again.
6. Line up for the start and breathe slowly and calmly. When the race starts, resist joining in with the frenzy to run into the water as fast as you can. Walk out, then glide into the water when it's deep enough to start swimming.
7. Any time you start having any breathing issues or panic during the race - slow down, relax, maybe roll onto your back to float or swim back stroke, swim breast stroke, whatever you have learned to do to calm yourself.
8. Swim your race, and when your fingers are hitting the bottom of the lake or reservoir, get up and wade up to the finish.
As with all things in life, practice makes perfect. Practice these skills at the pool. Find a reservoir or lake to practice them there. Practice these til you feel confident and secure in the water - and open water swimming is old hat just like pool swimming is. It may take a few races to get this right, I have done two so far and I'm feeling a little more confident about it. Hopefully this Saturday's triathlon I will feel ever more confident in the open water.
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