DNOWS Header

Image Map

Thursday, July 28, 2016

Sultan Of Swim Discusses Open Water Essentials

Courtesy of Gerry Rodrigues, Tower 26, Santa Monica.

Tower 26's Be Race Ready 30-minute podcast episode #13 on triathlon swimming is posted online for listening.

Coach Gerry Rodrigues discusses the essentials of open water swimming (Part 3), and the importance of specificity in the pool and open water.

"We are now listened to in 100 countries as of our most recent episode. Jim Lubinski and I discuss Open Water Essentials or the skills required to be race ready including warm-ups and racing tactics.

Triathletes need to incorporate the elements of open water swimming into their pool training sessions, every day
."

Coach Rodrigues always discusses high-value training sessions versus low-value training sessions, especially for the typical Type A personalities who make up a good portion of the triathlon community. "An example of a high-value training session versus a low-value training session is when you go down to the beach and swim for 30-minute swims with a few swim buddies. In the beginning of the season, this is high-value. But a point-to-point swim can become low-value session after 2-3 times. So get a few buddies and after doing 10-15 minutes warm-up, you can do a pace line. The first person can lead the others for 100 strokes and then fall back into the draft pack. If you are by yourself, then swim fast for 100 strokes; you need to incorporate a change of gears [to experience a high-value training session]."

Sighting requires a lot of head lifting. "We want to build that into your stroke and build it into every sixth stroke in pool training sessions. If you are comfortable sighting every sixth stroke, then you will be comfortable sighting every eighth or tenth stroke. You need to incorporate this into every single session. In the beginning, many triathletes are non-fluid or even clumsy, but now after ten sessions, sighting fluidly is second nature."

Coach Rodrigues also talks about dolphining, take-out speed, and the importance of warm-up.

"Things have not changed since I went to my first triathlon in the early 1980's regarding warm-up. 90% of the people still do not warm-up. But if you are fit, adding a warm-up will not negatively affect you. Elevate your core and they should be incorporated into your daily training periods."

He also discusses do's and don'ts on race day like getting boxed in. "Don't ever get boxed-in in a race. I can't imagine ever being in middle of the pack, the worse possible position. Yes, you are drafting, but you need to be in a non-boxed position. You want to have open spaces around you. At elite end, you want to create situations where you box people in."

Listen to the Tower 26 podcast #13 here.

Additional Tower 26 articles here:

* TOWER 26 Be Race Ready Podcast Goes Live
* Be Race Ready - Framing Cycles And Swim Workout Design
* Be Race Ready Podcast On Tautness, Alignment, Propulsion
* Guardians Of The Sea, From Tower 26 And Beyond
* Tower 26 website
* The Open Water Grave By Gerry Rodrigues
* Alignment And Structural Presence In The Open Water
* Tri To Improve In The Pool And Open Water
* Tower 26's Gerry Rodrigues On Gripping And Ripping
* DPS And EVF In OWS
* Kicking In The Open Water For Triathletes
* Breathing For Triathletes In The Open Water
* Fear Can Be Overcome With Frequency To Build Familiarity

Copyright © 2016 by World Open Water Swimming Association

No comments:

Post a Comment

Thank you very much for your interest in the world of open water swimming.

The Staff of the World Open Water Swimming Association

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

FREE DOWNLOAD

INSTRUCTIONS:
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 Magazine

The 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...
LEARN 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.
LEARN MORE...

2014 Open Water Swimming Almanac



An Almanac for Open Water Swimming

An 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:
https://www.worldopenwaterswimmingassociation.com/preview-open-water-swimming-almanac


The trends are very clear.
The tide is rising for open water swimming.

SponsorMySwim.com

Open Water Swimming Event Sanctioning

World Professional Marathon Swimming Federation

Open Water Race Calendar

Coaches Education Program