Get Comfortable in the Water

Becoming a better swimmer means becoming more comfortable in the water
By Kim Brackin
owner/coach at Brackin Elite Swim Training
Former Head Women’s Swimming Coach at The University of Texas & Co-Head Coach at Auburn University and proud Ironwoman.

It is hard to be really good at something if you don’t like it, or worse, you dread it! The swim portion of a triathlon is often times what keeps people from even trying one. I would suspect for the majority of triathletes it is the hardest part. There are a number of ways to improve your swim from sessions with coaches to improve your stroke, to more time practicing it and even getting physically stronger. One way to improve that many overlook is just getting more comfortable – or less uncomfortable in the water. Here are a few ways you might do that.

Relax
Tense muscles lead to poor body position, elevated heart rate and over exertion. Professional triathlete and Ironman Louisville 2012 winner Patrick Evoe confided in me that one of the things he likes least about a race is walking down to the start and the first 500 of a swim. Patrick and I are going to work on diminishing that apprehension because we want him only using the heartbeats necessary to get him those 2.4 miles…nothing extra! Ideally, you can start your swim with the right level of pre-race anxiety and use it to help you get a strong start and then settle in to a relaxed and efficient stroke. Poor body position will create more resistance and drag so you want to aim for balance on top of the water – the idea of swimming downhill. This can be challenging when continually sighting so you’ll need to know how to “re-find” or re-set your body position after lifting your head.

Relaxing also requires a conscious effort. Simple relaxation exercises such as positive self-talk, imagery, visualization and breathing exercises are all effective at bringing you back into the moment where you are controlling your mind’s thoughts – not the little gremlins in your head. One of the things I often do when I am anxious in the water is making myself smile.

“Even though smiling uses more muscles, it is believed that it takes less effort than frowning. This is because people tend to smile more, which means the relevant muscles are in better shape. When muscles are in better shape, they require less energy (effort) when used.
In studies, it has been demonstrated that people who produced facial expressions of anger, sadness, fear or disgust produced the same physical reactions that the actual emotions would have provoked (e.g., elevated skin temperature, sweating and increased heart rate.). Similarly, in studies of people who were told to smile reported feeling happier than the control group who didn’t.” See study here.

Confidence
Fake it til you make it. Getting better at swimming will take time and effort but continually remind yourself about the things you ARE good at in the water – even if it is floating on your back at the very start. Positive thinking will allow you to improve.

Reward your improvements – celebrate the little things and pat yourself on the back as you improve. This might require you to keep track of swimming splits, stroke counts, distances swam, times or more communication with your coach. I strongly encourage you to not rely solely on someone else’s evaluation of you – learn how to critique yourself.

Respect the element
The water can be dangerous! Make sure you always train with someone observing you whether it is a lifeguard, coach or training partner. If you do get overwhelmed in the water, roll over on your back and fill your lungs up with air. Never be ashamed to call for help.

When preparing to race open water… practice in open water – it is very different than the pool and you might be surprised with how you respond psychologically when you can’t see or touch the bottom, see (or feel) fish, or the water temperature is colder than you are used to. Understand there will be lots of people around you and you might be kicked or hit. If you know this will create too much anxiety for you to handle, swim on the outside and merge into the group and…don’t hit back!

Play
You probably played a lot in the water when you were a kid – or maybe you still do with your own kids – build this into your swimming routine. That can mean taking the time to just go to the pool, not to train, but to play! Or, if that’s too much of a stretch for you, at the end of a swim workout take 5 minutes to float, bob, scull, do flips underwater, dive for coins, make up silly strokes, dive off the boards, play sharks and minnows, blow bubble rings…be creative but the goal is to loosen up and love the water!

Start with these suggestions to begin an overhaul on your swim split. When you feel more comfortable in the water then begin working on building a more efficient stroke and then elevating your training level in the water.

Do your BEST,
Kim