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» Intermediate Open Water Swim Training
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Day 014 - ENTRIES AND EXITS

RECOVERY !        Training via ActiveMail

Again, today you have a choice of being lazy, being different, or trying one of the previous workouts that you feel you may have missed out on. I am also going to give a suggestion for open water drills on the 7th day from now on.



Open Water Training



At any given body of water, practice your entries and exits. Pay attention to shoreline topography; are there big dangerous rocks you can trip on? Sand bars that are unexpected? Slippery moss to fall down on?



Practice running into the water (carefully) until you are up to mid-thigh; you should be able to run as if you are doing hurdles, pulling your feet out of the water completely at your sides. It looks funny, but it's faster than running THROUGH the water and encountering resistance!. At that point, lunge forward into a dive and begin swimming. Careful not to dive too deep and hit the bottom or dive too soon in shallow water. Jump forward almost like you are doing a belly-flop with your arms in dive position, streamline. If there are waves, dive INTO the wave before it breaks, not over it. Go down as deep as you can to avoid getting thrown backwards and grab onto the bottom and pull yourself forward. Repeat if necessary for oncoming wave sets!



As for exits, swim until your fingertips graze the bottom of the lake/ocean. Then get up and run out of the water. If you get up sooner, it will be harder to run efficiently because it will be too deep. If there are waves, look behind you as you swim (under your arm as you breathe) and spot oncoming waves. Try catching them and bodysurfing into shore with your body stiff and your arms in front of you.