To educate, entertain, and enthuse those who venture beyond the shore. Over 15,303 articles on solo swims, pro races, relays, charity events, ice swims, eco-swims, stage swims, marathon swims, trends, products, services, personalities, coaches, governing bodies, rules, demographics, books, films, blogs, conferences, camps, clinics and happenings in oceans, seas, lakes, rivers, dams, canals, channels, fjords, estuaries, lochs, coves, firths, straits, bays, and harbors. Sponsored by WOWSA.org.
Friday, July 29, 2011
Leg conditioning for Open Water Swimming
This holds true for open water swimmers as well. The kick adds general propulsion and it serves to help lift and balance the body when sighting. Next time you watch elite open water swimmers, notice the intensity they bring to the kick at various stages of the race – particularly the final 400 meters.
On top of this, when an open water swim finishes on the shore, it’s often the conditioning in the legs that sets competitors apart from one another as they sprint to the finish.
Here are a few tips to help you maximize your leg strength. First, practice in’s and out’s. Standing 25 to 50 meters on shore, sprint into the water, lifting your legs high and to the sides. Follow this by a quick 50 to 100 meter swim sprint off shore. At this point, pause 30 seconds and then sprint swim followed by a run back to your original starting point. Do 5 rounds of this drill on a regular basis and before you know it you’ll experience more power and endurance in your starts, kicking and finishes.
Another way to increase leg strength and endurance is incorporating swim fins into your training. I use, and recommend, the FINIS Z2 Zoomer training fin. It’s smaller in size so it doesn’t affect your kicking cadence, but adds just enough resistance and propulsion to increase the oxygen carrying capacity of the leg muscles. Try adding a set of 8 x 200’s freestyle progressively building to a sprint by each 50 within. The Z2’s are, of course, very well suited for your kick sets too. An added benefit of training with swim fins it the increase ankle flexibility.
So this season, commit to improving your open water swims by paying more attention to your legs. Undoubtedly it will have benefits in helping you reach your goals.
Courtesy of Mike Lewis
Copyright © 2011 by Open Water Source
A Thank You Gift from WOWSA
|WOWSA is celebrating the|
1-Year Anniversary of the monthly Open Water Swimming Magazine
by giving you a free copy of the anniversary issue.
Open Water Swimming Magazine Anniversary Issue
File Size: 13MB
Download the file to your computer, and then right-click to extract the magazine which is inside the zip folder. The magazine is in PDF format.
CLICK HERE to download your free copy now.
Open Water Swimming Magazine
Open Water Swimming MagazineThe Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.
WOWSA Member Benefits include 12 issues of the Open Water Swimming Magazine, the annual 276-page Open Water Swimming Almanac, a free listing in Sponsor My Swim, outstanding product discounts from FINIS, an entry in Openwaterpedia and more...
The Other Shore
The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.
2014 Open Water Swimming Almanac
An Almanac for Open Water SwimmingAn almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.
This, for example, was the purpose of the traditional farmers almanacs. It enabled farmers to determine as accurately as possible which crops to plant for the greatest harvests in a given year.
But the farmers almanac was just one example among many.
There are, of course, many different kinds of almanacs.
In fact, there is even one for open water swimming...
Preview the Open Water Swimming Almanac:
The trends are very clear.
The tide is rising for open water swimming.