- Open water swimming can be a bit daunting
for new triathletes,
but once you take the plunge
I guarantee you'll be hooked.
- We're here at Colonia Sant Jordi in Majorca
home to the Best Swim Centre.
It's a stunning location, perfect for a training session.
- So today we're going to bring you top tips
for beginning your open water journey.
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- Firstly equipment is essential
for your enjoyment and safety in the open water.
It's important to have a suit that fits you well
otherwise you could be fighting it
or be carrying a tonne of water in it.
And honestly there is nothing worse
than having a load of water sloshing around
inside your wet suit.
Also make sure that you can be seen.
Today I'm swimming close to a support crew
but normally I would wear a brightly coloured hat.
This is especially important if there are boats
or watersports happening in the area.
Now you're swimming in the open water
where visibility and sighting is crucial
so make sure that you wear a good set of goggles
so that you can see the buoys and course markers ahead.
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- Health and safety is paramount in open water swimming.
Now we all have a bit of wild swimming
but really you should try and find a suitable
swimming venue with open water testing
otherwise you could be doing a bit more harm than good.
And another thing to remember,
try and swim with others
or at least have a spotter on the side.
And most venues make this a rule now anyway.
- Before you launch yourself into the open water
try familiarising yourself with the course
that you're about to undertake.
And perhaps take a look at the entrance
and exit points and make a mental note
of any areas that you may need to avoid.
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- Warming up before open water swimming
can help get the muscles working.
It can be quite hard to get warm in open water
especially when it's cold so limbering up
can really make a difference.
A few press-ups or arm swings should do the trick.
- Still to this day I will quite often jump
in the open water and feel like I can't breathe.
Now if the water's cold, this is simply due to the fact
that it's a shock to your body.
So I suggest sitting on the edge, like I am
with my feet in the water
and splashing a little bit of water at your face.
This will just get you used to the cold water
before you fully jump in.
- Following on from this,
you should enter the water slowly,
giving your body time to adjust
to the change in temperature.
A good way to relax
is by lying on your back,
taking some deep breaths.
This is really helpful with controlling your breathing
and making sure you're very relaxed.
- Hopefully this isn't something any of you will need
but should you find yourself in difficulty
in the deep water just roll yourself onto your back
as we've just described
then put your hand in the air
and wave to catch someone's attention.
This just keeps you in a nicely buoyant
and relaxed position whilst making you obvious.
- I understand that open water swimming
can feel a little daunting
but it's easy to start building confidence
by just taking it one step at a time.
A really good starting point is to fully submerge
whilst blowing bubbles.
This technique might sound odd
but controlling your breathing
whilst fully submerged should really help
with your confidence.
- Start off slowly and make sure you don't
rush straight into a long swim
especially if you're unsure about the open water.
Aim for a buoy that's not too far away
and then once you're at that buoy,
take a little time, have a little breather
before you decide whether you want to carry on
or come back to the shore.
- Last but not least, enjoy it.
Open water swimming can be exciting, exhilarating
and it will leave you with a huge sense of achievement.
- And to see more videos from us
you can subscribe to GTN by clicking on the globe.
And to see our top triathlon tips
just click up here.
- And for a video on cycling skills click here.
- Let's go Heather.
- Let's do this.