HOW TO TRAIN TO SWIM IN OPEN WATER

Summer arrives and the desire to enjoy the sun, wind and water outdoors. For lovers of swimming, it is the perfect time to practice the sport that they like the most in a different way, a little more daring with lifeguard recertification .

To swim in open water you have to be well prepared because, even if you have a lot of experience swimming in a pool, the power of seawater is so great that it can play tricks on you. For this reason, before putting on your elastic swimsuit , putting on your swimming cap and adjusting your diving goggles , train thoroughly so that your body is at its best .

improve your resistance

A good physical shape is essential to swim in open water, to be 100% prepared you must practice aerobic exercises to strengthen both the muscles and the heart .

You can follow this table of basic aerobic exercises for swimmers:

• Warm up: 10 minutes of freestyle swimming.

• Series 1: two intervals of 200 meters with rest of 15 seconds.

• Set 2: Swim 100m, 200m, and 100m with 20 seconds rest.

• Series 3: intervals of 50, 100, 200, 100 and 50 meters with a 10-second rest.

• Series 4: swim 400 meters. The 100 and 300 meters at 70% of your maximum heart rate, the 200 and 400 meters at 90%.

• Set 5: Swim 100 meters breathing on the third and fifth strokes, rest 60 seconds and swim another 100 meters breathing on the second, fourth and sixth strokes.

learn to focus on yourself

It is important that you focus your attention on the movements that your body makes. If we think about something else or leave our minds blank, performance will drop considerably  with american lifeguard events.

It's time to forget about any distractions around you, don't think about how your swimsuit zipper floats or how good it felt to dive into the water. Focus on the exercise , you can focus on your breathing, on the technique of each stroke or on the position of the head. If you have trouble staying focused, just count the number of strokes you take.

take care of your diet

During the training season to swim in open water you must take care of your diet to provide all the nutrients your body needs, avoid injuries and stay hydrated. In your diet should not miss:

• Foods rich in carbohydrates such as pasta, rice, legumes or potatoes for fuel.

• Protein foods like eggs, milk, fish, or meat for energy.

• Foods rich in unsaturated fats to improve your resistance.

If you are going to take a long tour in open water, you must take care of your diet during the process. Do not forget to stop to eat something and drink every 45 minutes, the important thing is that you eat food before you feel hungry.

And as a final piece of advice, don't just train in the pool, spend some time practicing in the sea , since the sensations of your body and the resistance of the water is completely different.

Also Read About: WHAT ARE THE BENEFITS OF SWIMMING IN THE POOL