Top 8 Tips for Faster Open Water Swimming

 This article covers the top 8 tips I have found in my research to improve your longer, open water swimming speeds. Some of these tips may also be beneficial for shorter, sprint speeds and pool speeds. 

A basic understanding of how the water acts upon our bodies when we are swimming is crucial for improving swimming. Some of the concepts may seem complex, although I will attempt to describe them as simply as possible, however the solutions are much easier to implement. 

First of all, we need to be familiar with Netwon's Second Law:

Force = Mass x Acceleration

 

This means that for a body of mass (in this case, you) to accelerate (move) you must be acted upon by forces. In the instance of swimming, the main forces are thrust and drag. 

 

1) Drag 

Drag is the force working against you. Within swimming, there is three types of drag acting upon us. These are: Pressure Drag, Friction Drag and Wave Drag. 

Pressure Drag is caused by turbulent waters created behind you, being a lower pressure than the water in front of you. The higher pressure water is dragged back against you to the lower pressure area. To reduce this type of drag, you need to become more streamlined in the water, ensuring your legs are not dropping behind you. 

Friction drag is caused by water sticking to your body and being pulled along. the direction you are travelling. Again, this type of friction can only be reduced by becoming more streamlined. 

Wave drag refers to the wave created as you swim. Typically, you will be swimming behind the wave, giving the effect of swimming uphill. To reduce this type of drag, you need to be higher out of the water. The easiest, most energy efficient way to do this, is to increase your buoyancy. During open water swimming this is easily done through wearing a wetsuit, and studies have shown that female swimmers, due to their body composition (higher fat to muscle ratio) have more natural buoyancy than men. The alternative way is to swim fast enough to ride the wave. To calculate this speed (in meters per second), you can use the equation: 1.248 x √height (in meters). In my case, I would have to swim at 98meters per minute to ride the wave. Which is much easier said than done, and certainly not sustainable over a longer distance. 

 

2) Thrust

Thrust is created by your arm strokes and leg kicks. Much more thrust is created in arm strokes, and studies have suggested that leg kicks are more beneficial to ensuring a streamlined position in the water. To optimize the arm pull, it is ideal to catch the water as early as possible, and ensure as much of the lower arms and hands are perpendicular to the direction of travel. 

Thrust can also be increased through an effective strength training programme, which we will look at later. 

 

3) Pacing

A number of studies have examined the pacing techniques for successful and unsuccessful Open Water swimmers in races. Through all the studies, the same three pacing techniques and results were identified. 

Firstly, a start quickly and finish slow pace, was the least effective pacing strategy across all studies. 

Secondly, a constant speed the whole race was found to be employed by most finishing in the middle positions. 

And finally, starting with a constant speed, and finishing fast strategy was employed by most people who finished the fastest. this pacing strategy allowed them to maintain a constant speed and position through most the race, and as others began to tire, they were able to achieve and maintain a higher speed for the final leg of the race. 

 

4) Injury Prevention

The most common injuries in swimming are reported to be shoulder injuries due to overuse and muscle imbalances. Injuries not only happen on race day, but can happen at any point throughout training, and missing out on a few weeks of training could have a drastic impact on your overall times. To reduce the risk of injury an effective programme of stretching, strengthening and muscle balancing should be employed. The strengthening section will be covered later, however stretching and muscle balancing can improve flexibility, reduce injuries and improve your technique and efficiency. 

 

5) Out of water Resistance Training

Resistance training has many benefits, including stronger strokes (better thrust), injury prevention and muscular endurance. The key focuses of an out of the water resistance programme should be the demands of the race and stroke, balancing the imbalances, injury prevention and sore stabilizing. some suggestions include full body exercises, which engage muscles used when swimming (shoulders, chest, and core), and strengthen muscles which are not used during swimming as much, such as the upper back muscles. Elastic resistance bands and TRX are both useful pieces of equipment, due their ease of use and portability and the variation of exercises that can be achieved on them. 

 

6) In Water Resistance Training

Studies have shown that an individuals strength does not correlate to swimming speed or power, without in water training. In water training, allows for proper stroke dynamics to be trained, meaning that the stroke technique should be a priority. The use of a parachute or similar resistance is ideal for improving strength and endurance of your swimming stroke, and should be used over longer training periods. Paddles and fins should ideally be used to improve strength, over shorter, more intense periods, such as shuttles. 

 

7) Nutrition

Nutrition is what will be fuelling your swim. Any deficiency or changes can have an impact n your energy levels and overall timing. Ideally, the nutrition for race day should be well practiced and perfected before the race, and no changes should be made on race day, as your body may react unexpectedly to these changes. 

The ensure adequate nutrition, a Pre-Competition meal should be had several hours before the race, with the intention of filling the muscles with carbohydrates (the main energy source) and ensuring proper hydration. Whole wheat products are ideal here, as slow releasing energy will supply you through the race, and will ensure you don't have a sugar high, followed by a sugar crash. 

During longer competitions you may need to refuel and rehydrate mid swim. The idea here is to refuel carbohydrates and hydration, without impacting your swimming ability. It is suggested that you aim for 60g carbs per hour of exercise, and ensure proper hydration (from water or sports drinks, not fizzy drinks or energy drinks). One study has found that 30-80g Carbs, with 400-1100mg sodium per litre of water allows for a better fluid absorption in the body, and liquid carbohydrates can mean cramps are less likely. Another study has suggested that changing the temperature of water (warming it up) can help to maintain a good core body temperature. 

 

8) Race knowledge and practice

Race knowledge and practice is key to improving your swimming times. Find out everything you can about the race and practice that. If the race is in the sea, practice in the sea. If the race is expected to be choppy, practice in choppy waters. Everything, down to what you wear, eat, drink, and how you warm up and cool down should be part of a routine. This gives you more control over race day, and there is less chance for any surprising conditions to detract from your swim. I suggested earlier that fluids mixed with carbs and sodium can be beneficial, however if this combination makes you feel sick, you want to know long before race day so you can find what works for you. If a race requires a tow float, train with a tow float, so you know how it will react in various conditions. 

 

I haven't provided stretching or exercise suggestions here, as they will be entirely unique to everyone. A one size fits all approach does not work and is something I avoid as much as possible. To get suggestions personalised to you, speak to a coach, personal trainer or (in cases of injury or illness being a limiting factor) appropriate health professionals.