Open water swimming: 10 tips for swimming in the sea

 Swimming, the healthiest exercise

Free of impact, swimming is suitable for people of all ages. By swimming, the body gains strength, endurance, agility and elasticity. If it is also practiced in clean and natural waters, without chemical agents and in contact with the sun and fresh air, the benefits, both physical and mental, are multiplied with lifeguard class.

Perhaps due to the sum of all this, together with the recent boom in endurance sports in general, swimming in the sea or in open water –lakes, swamps, etc.– is one of the outdoor activities that has grown the most in recent years worldwide.

Below we offer you a practical initiation guide divided into ten sections. In it we detail all the particularities of this sporting modality that, if practiced safely, can bring us great satisfaction and truly unique sensations.

1. Salt water VS fresh water

In addition to the benign health effects of seawater so often reported by thalassotherapy, salt water, being denser than fresh water, gives us a higher buoyancy rate. Therefore, a priori, swimming in the sea will be easier and we will advance faster than in a lake or in the pool. The neoprene suit also helps, because in addition to insulating us from the cold, it will provide us with an extra degree of buoyancy.

2. The best time to swim

First thing in the morning is when the sea is usually flatter. On the other hand, as the day progresses, the wind tends to gain strength and the waves grow. With waves or currents, swimming in open water is notoriously difficult. A trick to avoid making the trip to the beach in vain is to consult the webcams that offer live images. Although surfers are looking for precisely the opposite – they need waves – the information on their web portals is really useful.

3. From the pool to the sea: six steps for an easier transition

· Before starting to swim in the sea, practice in the pool for several weeks. In the pool you will gain the technique, stamina and confidence to tackle increasingly longer open water rides. If possible, choose a 50-meter pool – Olympic size – to train.

· The front crawl is the most suitable style for open water, but try to alternate it with the breaststroke and the backstroke. If you're doing 100-meter sets, for example, include a 25-meter stretch of another style at the end of each set.

· Slightly lower the frequency of your stroke, lengthening it, taking your hands further, feeling that you flow. This will help you adapt your stroke to the sometimes somewhat chaotic rhythm of the waves.

· To learn to move in a straight line without the help of the line painted on the bottom of the pool, try closing your eyes while swimming, opening them every four, six, eight strokes – and so on progressively. Do it only if there is no one else swimming in your lane.

· When you swim front crawl, try to look forward –every eight strokes, for example–, but without completely sticking your head out, just peeking your eyes out of the water slightly. Find out how much you can see without hindering your forward rate or swing. Perfect and internalize this movement. Keep in mind that the cervicals, if they are not trained, can suffer in this maneuver. In salt water it will be easier.

· To get your body used to the low temperatures of sea water, try to finish your showers with lukewarm or cold water. Dilate the time of cold water and lower the temperature gradually.

4. What to have for breakfast before the dip?

We have already addressed on other occasions the question of whether or not to exercise on an empty stomach . In general, if the rhythm is smooth and does not last too long –less than an hour–, the energy that we use in that session first thing in the day has been stored in the body during the day before and it is not essential to have a full breakfast. However, each person is different and risking fainting due to hypoglycemia – lack of glucose in the blood – in the water should not be considered as a possibility.

The ideal is to eat some easily assimilated food at least 30 minutes before getting into the water: a fruit juice, a handful of muesli, a couple of biscuits with jam or an equivalent food. In no case should it be filled too much, since the horizontal position in the water can make digestion difficult.

5. Equipment needed for open water swimming

· Safety buoy: to swim in the sea without running unnecessary risks, it is essential to use a buoy specially designed for this activity. It is in bright colors –orange, fuchsia or yellow–, so that it is visible in the distance and can also serve as a float if necessary.

The swim buoy is attached to the swimmer's waist by a quick release strap that can be released using just two fingers. This detail is important, in case we have to take it off in a pinch. These buoys also have an interior dry compartment designed to store our personal belongings –keys, towel, spare clothes to keep us warm when we finish, sandals in case we want to return by land, etc.–, and thus not have to leave them at your disposal. luck on the shore

· Swimming goggles: essential for swimming without eye irritation and being able to see underwater. There are many types: rigid, soft, dark, light, mask, minimalist... To swim outdoors, they must have protection against UVA rays. On very sunny days, those with a mirror lens are the most suitable. In low sun hours, polarized lenses neutralize glare.

· Cap: in addition to protecting us from the cold – the head is very sensitive to changes in temperature – the swimming cap protects the hair from the effects of the sun, salt spray, etc. For very cold waters, there are specific neoprene models with lifeguard training usa.

· Wetsuit: the most purist open water swimmers consider it an unacceptable artifice that devalues ​​the merit of a swim in the sea, since the wetsuit is doubly helpful. For one thing, it helps keep hypothermia at bay. On the other, it provides an extra point of buoyancy that allows you to swim faster with less effort. There are specific ones for swimming –they are the ones used in triathlons–, very light, fine and elastic.

· Plugs: very cold water inside the ear can affect the sense of balance. There are special plugs for swimming. They are attached to a fine cord that allows them to be tied to the rubber of the glasses, preventing them from being lost in case they come off.

6. How to swim in a straight line?

Every time you change course, reference a building, a mountain or a lighthouse that stands out on the horizon and is in the direction you want to go. Always swim in the direction of that point, making sure every 8 or 10 strokes that you don't drift. In salt water and with a wetsuit, if there are no big waves, with a little practice you can see far enough by just raising your neck slightly.

7. Don't fight the waves, ride them!

On days with waves, adapt the rhythm of the stroke to the situation at any given time. Don't fight the elements; try to join them. Stroke faster with a fixed cadence can be a waste of energy. The sea is much stronger than you, so you must take advantage of its swings and push yourself when it benefits you the most.

8. Foresight and common sense

Swimming in the sea can provide fascinating sensations, but you have to be aware of the dangers it harbors and act with common sense. Before starting, analyze the state of the sea and the currents, check the weather forecast, the water temperature and inform your relatives or friends of the route you intend to take. If there is a lifeguard, ask him about possible currents and tell him about your plans. Be aware of your level and always save your strength for the return.

9. Swim in good company

Always try to swim in company. Don't walk away from each other. Take advantage of the wake of your session partner – or partner – and relieved at the head of the group. Every 3 or 4 minutes, establish contact with each other, to check that everything is going well.

10. Choose the right place to swim

Do not go far out to sea or cross the channels intended for the entry and exit of boats. Swim parallel to the coast, behind the breaking wave, without leaving the bathing area, which is 200 meters wide and may or may not be buoyed, depending on the municipality and the time of year. In these waters, according to current regulations , navigation is prohibited or limited to a maximum speed of 3 knots, depending on whether or not the area is cordoned off with specific buoys.

On the Catalan coast, a network of free-use public itineraries has been created for the safe practice of open water swimming. These are marked and marked marine routes of different lengths that allow you to discover the beauty of the marine environment while swimming or snorkelling.

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