Here is a good article from “Competitor” magazine about Open Water Swimming.  The writer is from southern California, so much of it relates to ocean swimming, but many of the points are the same for lake swimming.  I very much agree with many of their points, espcially as it relates to pool swimming and swimming more than just freestyle.

Cheers,

Rob

Open Water 101: Training, Racing and Safety Tips for

Swimmers and Triathletes

By Clay Evans and Bonnie Adair
Competitor Magazine

Do most of your training in a pool with a pace clock. Today’s top ocean racers do the majority of their training in a 25-yard or 50-meter pool using interval training with a pace clock. 

Don’t just lap swim by yourself, or you’ll stay at the same (or slower) pace month after month. If possible, train with a group in a structured workout with a coach. If that’s not available, find a training buddy. 

Do mix it up. Alternate longer, paced swims with shorter distances such as 100s or 200s with little rest. You will cover the same total distance, but using different approaches will keep workouts interesting. 

Don’t avoid (or loaf) kicking sets in your workout, using the excuse that you’ll be wearing a wetsuit in competition. Developing a good kick is more about technique and lessening drag than it is about generating forward propulsion from your legs. Practicing your kick will help improve your overall streamlining, body balance and rotation. 

Do “cross train” in the water by attempting other strokes besides freestyle. This not only breaks up the monotony of long freestyle sets, it challenges you to coordinate different motions in the water. Ultimately, it will help you develop that elusive “feel” for the water that all great swimmers have. 

Don’t attempt to swim in open water until you can comfortably swim a strong half-mile in the pool. Once you have developed sufficient endurance in the pool, get instruction on swimming in open water by taking a clinic or swimming with more experienced buddies who are willing to teach you the ropes. 

Do practice “in and outs” during your ocean workouts. Races can be decided on how you ride the waves. Dolphining off the bottom is the fastest method of getting out through the surf until the water is about chest high. Body surfing is the fastest way in. Go to the beach and practice. 

Don’t swim alone. When training in open water, always swim with at least one buddy, preferably one more advanced than you. 

Do see the “Big Picture.” Remember your long-term and short-term goals, and recognize what you’re doing and how that relates to the overall goal. Be patient with yourself and enjoy the journey. 

• Check out the surf. Don’t go out if it is beyond your level.
• Swim with a more experienced swim buddy, within sight of lifeguards.
• Do a warm-up before any race or triathlon. Try a short run to warm up your core and then a short swim to acclimate to the cold ocean.
• Dive under waves, keeping your hands in front of your face/head to protect it from the bottom. Tilt your head up as you dive under–don’t tuck your chin with your head down.
• Once you get past the waves, swim parallel to land rather than straight out. This way, if you tire and wish to stop, the shore is only a few feet away.
• Wear a bright-colored cap so lifeguards and others on shore can easily spot you.
• Recognize rip currents. They are easy to spot on shore and easy to miss in the water. Don’t panic if you feel yourself going out to sea in a rip. Just stay calm and swim parallel to land. You will soon be in water that is heading back to shore.
• Review the ocean bottom. The sand shifts and the depth varies. There are also rocks and/or man-made obstacles everywhere that could be dangerous to swimmers or surfers.
• If a big wave hits or you are bodysurfing and get caught up in the wave, stay relaxed until the tumbling is over. There is nothing to do but hold your breath and ride it out. Don’t fight it. When the turbulence stops, open your eyes, get your bearings and head for the light. That will be where the AIR is. Don’t breathe too early, because there is a lot of froth on top from a good breaker. Look around and see where you are before you take a big breath.
• Always use caution rather than risk going too far. The ocean is unforgiving and powerful. You have to develop experience and technique to flow with it.

Advanced Racing Tips

• Get a great warm-up. We suggest a half-mile run and a half-mile swim.
• Your warm-up should mimic your race swim. Go at least out to the buoys to check everything out. The checklist is: Where are the waves breaking? How big are they? How frequent are the big wave sets? Is the bottom the type you can run on? What landmarks can be lined up behind the buoys so you don’t have to look up so high while swimming?
• Check out the start and the currents so you can compensate for them and follow the best line to the buoy.
• Work hard to get out fast at the start. It is always easier to have others swim around you than to have to swim around slower swimmers who got out ahead of you. New ocean swimmers or people who are out of shape should not go too hard at the beginning.
• If you encounter a big wave while swimming out, “dig in” to the bottom and hold on for two to three seconds, letting the wave pass over. The wave will be much calmer down there. Actually dig your fingers into the sand at the bottom, then spring to the surface at a 45-degree angle with your powerful leg muscles. At 45 degrees, you will easily go through the trailing turbulence that follows the wave.
• Go at a moderate pace in the long, straight part of your swim so you can save up for critical sprint periods. These could include: Dropping someone who is drafting; catching someone to draft off; getting out of a pack as you round a buoy; and sprinting in at the end to catch a wave.
• Always swim a straight line to shore when finishing. Forget about the current and trying to go at an angle. Even the fastest swimmers run four times faster than they swim, so head straight to shore and then run down the beach to the finish.