With the COVID-19 crisis in full swing, many of us are turning to state parks, lakes, and of course, the ocean to return to the water. With that in mind, let’s do a quick refresher on safe swimming in natural bodies of water.

Safe Swimming in Natural Bodies of Water

First and foremost, understand the risks.

• Check the weather before leaving. Sudden weather changes can make the natural water setting more dangerous. (True story: I once accidentally went camping on the beach during a hurricane. That was a high-speed pack out. Seriously, check the weather before you go.) Even in known or designated swim areas, sudden inclement weather can change water levels and current and create new hazards. Once at your destination, continue to monitor the weather situation.
• Check out whether bacterial levels in the water are monitored at your local beach and whether the beach is open for swimming (information available from EPA and is only for U.S. coastal/marine and Great Lakes beaches).  Local Beach Information
• Pay attention to posted warnings, particularly current and tide conditions. More than 100 people die annually due to rip currents on our nation’s beaches. These strong currents can form on any shoreline where waves break and can carry a person away from the shore, so anyone near a beach must be careful.
• Watch out for the “dangerous too’s”: too tired, too cold, too far from safety, too much sun and too much strenuous activity.
• Enter open water carefully. It is difficult to estimate water depth and to see hidden objects underwater in the natural environment. Head, neck, and back injuries can occur from hitting bottom or striking an object in the water.
• And finally, never, ever swim alone.

Healthy Swimming

Remember, too, that even in natural water environments, the rules for healthy swimming established by the CDC remain mostly the same.

Check for a lifeguard.

• If on duty, a lifeguard should be focused on the swimmers and not distracted.
• If no lifeguard is on duty, a “No Lifeguard on Duty” sign should be posted.
• If no lifeguard on duty, check to see where safety equipment, such as a rescue ring or pole, is available.

Check yourself.

• Stay out of the water if you have diarrhea.
• Stay out of the water if you have an open wound (for example, from surgery or a piercing) not covered with a waterproof bandage.

Protect yourself.

• Protect against sunburn by using sunscreen with at least SPF 15 that blocks both UVA and UVB rays.
• Use well-fitting Coast Guard-approved life jackets for flotation assistance rather than foam or air-filled toys.
• Don’t pee or poop in the water.
• Don’t swallow the water.
• Keep an eye on children at all times; kids can drown in seconds and silence.

Take frequent breaks.

• Take kids on bathroom breaks.
• Reapply sunscreen.
• Drink plenty of fluids.
• Dry ears thoroughly after swimming

Natural water swimming can do wonders for both mental and physical health, but as always, know before you go!

Sources:

• https://www.redcross.org/content/dam/redcross/atg/PDF_s/Preparedness___Disaster_Recovery/Disaster_Preparedness/Water_Safety/WhereisitSafetoSwim.pdf
• https://www.cdc.gov/healthywater/swimming/oceans-lakes-rivers/index.html
• https://www.cdc.gov/healthywater/swimming/swimmers/steps-healthy-swimming.html

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Safe Swimming in Natural Bodies of Water appeared first on One with the Water.

I grew up the majority of my life thinking I was just stupid. I had an immense amount of trouble reading, writing, and doing math for most of my elementary school years. I would struggle in the classroom to the point where I could not keep up with the rest of the class. I remember overhearing my teachers telling my mom that I would not be able to go to college or get a respectable job in the future. I would cry silently in the back seat of the car on the way home from school due to sheer frustration and discouragement. I took labels on as objective-reality truths and struggled all through my early years of college with feelings of not being good or worthy enough.

The swimming pool was the place I would go to during this time of my life where I felt like a normal human being. In fact, not only did I feel normal, I shined and glimmered in the water. I was good at swimming, and it provided me with a deep sense of reassurance that I could make something out of my life. The moment I put on my swimsuit, cap, and googles, I was an invincible superwoman who could fly through the depths of the cold and promising trenches.

You are not a label.

Labels are what you call yourself in your head. They are tags that you attach to yourself to describe the person that you think you are. The uniqueness and complexity of the individual can get lost in the application of a label. I am not stupid; dyslexia is just something I have. I am not dyslexic; dyslexia is just something I have. I am not dyslexic; I am Danielle.

Swimming through Dyslexia.

It is now known that most children with dyslexia have a reasonable level of intelligence and can succeed in school with tutoring, extra time, or extra help. I found this out much later in my life as I graduated from both college and graduate school with the highest academic honors. While I did not discover dyslexia was something I had until my college years, I am thankful for that now because it opened me up to the endless possibilities of who I am. I am so appreciative of swimming because it provided me both space and encouragement to keep going, and it opened the doors to so much self-discovery and improved self-worth. As I continue to find myself One with the Water, I know I can overcome anything by merely opening myself up to the endless possibilities this life has to offer.

-Danielle Wahl, Marathon Swimmer.

Register for our exclusive open water swim clinic this May, taught by Danielle, and plus we’d love you to click here to support Danielle’s Manhattan Swim and donate to One With the Water. CLICK HERE>

Danielle has 18 years of competitive open water swimming experience. Danielle competed at the national level in high school swimming in races such as the FINA Open Water National Championships. She also swam in college competing at the NCAAs and was a three-time All American athlete. Danielle has successfully crossed the English Channel two times (2013, 2014). Her English Channel swim in 2013 was the fastest swim of the season with a time of 9 hours and 49 minutes. In addition, Danielle has successfully crossed Catalina Channel (2014). This coming September, Danielle plans to swim Manhattan, which will complete her “Triple Crown.” On top of her swimming experience, Danielle has her Master’s degree in Sport and Performance Psychology and is extensively trained on the mental side of sport, performance and marathon swimming.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Swimming Through Dyslexia appeared first on One with the Water.

3 Heat-related Swimming Injuries

1. Heat exhaustion/heatstroke

Heatstroke is the most deadly and seems counter-intuitive when in the water. However, the danger occurs when the water temperature goes above the mid-eighties. Combined with high air temperatures, the symptoms of heat exhaustion can progress rapidly, resulting in heatstroke, a life-threatening emergency that requires immediate medical attention. If you are in the water (especially warmer water) and notice the following symptoms, you need to exit the water and get out of the sun immediately. (Source).

• Cool, pale skin
• Headache and nausea
• Weakness and exhaustion.
• Dizziness, faintness, and mental confusion
• Rapid, weak pulse.
• Fast and shallow breathing

2. Dehydration

Dehydration is often one of the key factors in heat exhaustion, and can easily occur in the water, even though the body is submerged. You can still sweat while working out in the water. Here are a few basic rules to follow when thinking about hydration:

• As a general rule, you should be drinking at least half your body weight in fluid ounces BEFORE accounting for training. According to Swimming World, you should add in at least 32/ounces per hour of training on top of that.
• Don’t just chug those 32 ounces all at once though. Ensure a steady intake throughout the workout by drinking about 8 oz every 15-20 minutes.
• If you are planning to work out at a moderate to high intensity for over an hour, consider adding electrolytes, in the form of light-colored sports drinks or coconut water prior to and during the workout.

Sunburn

Sunburn is another heat-related injury that can sneak up on you, even if you applied a liberal dose prior to swimming. Most sunscreen applications last about two hours before it begins to break down in the light. You should reapply every two to four hours or after swimming. A lot of people think the higher the SPF, the better. WRONG. Actually, after SPF 50, additional protection is negligible. The real issue is that most people apply sunscreen incorrectly, only using 25-50% of the recommended amount, reducing the actual protective abilities. New York City dermatologist Doris Day, MD told Reader’s Digest, “If you use SPF 50, you really get the protection of an SPF 20 based on how people actually apply it.” Focus on SPF 30-50 and make sure you apply it correctly and often. (See above).

Use the following application recommendations provided by the American Dermatology Association:

• Apply enough sunscreen to cover all exposed skin. Most adults need about 1 ounce — or enough to fill a shot glass — to fully cover their body.
• Don’t forget to apply to the tops of your feet, your neck, your ears and the top of your head.
• Apply sunscreen to dry skin 15 minutes before going outdoors.
• Skin cancer also can form on the lips. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.

Remember, the water cannot protect your body from heat-related swimming injuries. You must be a proactive participant in protecting yourself from the heat-related dangers of swimming. Now, hydrate, apply sunscreen and go swimming!

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Three Heat-Related Swimming Injuries and How to Avoid Them appeared first on One with the Water.

Water is one of the essential elements for survival. Simply put, life would not exist without it. Yet, the beauty of water goes beyond the forging of a living soul. Water creates endless possibilities within life. Water carries us from shore to shore on Earth. Water purifies, cleanses, and blesses. Water allows us to feel free and alive as it swirls around inside of us in a steady movement carrying the secrets of our ambiances. As water mystically flows around, it appears as though it has no direction or course. No path until a human being jumps, dives, steps, or plunges into the depths of its greatness, and suddenly water is filled with the deepest passion and purpose.

I know this because I have personally witnessed how the humble element of water can influence one’s life. Starting from a young age, I have simply been in love with the water. I remember swimming in pools, oceans, and lakes for hours upon end. The water fostered my self-confidence and self-worth as it embraced me for who I was as a person without questioning or judging me.

My relationship with water.

Water has been a soothing constant and its prominence has had immense guidance throughout my life. When I was ten years old, I learned about Gertrude Ederle, the first woman to successfully swim across the English Channel. I remember looking at my dad and assertively telling him, “Dad, one day I will swim across the English Channel, too.” Ten years later, starting on the rocky shores of Dover, England and swimming all the way to mossy boulders on the coast of Calais, France awakened a burning light inside of me that will ignite for eternity. I found myself craving more intimate experiences with the oceans, and my appetite for marathon swimming was aroused. The following year, I swam across Catalina Channel and the English Channel for a second time raising over $20,000 for Alzheimer’s research.

My relationship with water goes beyond the sport of swimming. It runs much deeper as the water has shaped me into who I am as a person today on many levels. As I prepare for my next event, I plan to support a non-profit organization that shares my adoration for the water. This coming September, I plan to complete my “triple crown” of swimming by racing in the 20 Bridges Swim, which is a 28-mile swim around the island of Manhattan. Along with achieving a lifelong goal of mine, I want to spread my enthusiasm for swimming to others.

One with the Water

One with the Water is a non-profit that provides access to the lifesaving skill of swimming to everyone, especially children and adults with high risk, high needs, and limited resources. The organization relies on donations to provide financial assistance to families and people who need swim lessons but cannot afford it. Swimming is a lifesaving skill as drowning is the leading cause of death for children ages 1-14. With this, providing people with swim lessons goes beyond just helping them learn how to swim. It also nurtures them with confidence, esteem, worth, and discovery, which are vital components to development as a human being. Water is one of the essential elements for survival in many ways. When I swim, I feel like I am truly One with the Water. 

As I embark on my next journey in the open and free waters of New York, I aspire to allow others to also become One with the Water and dive into the vastness of endless possibilities.

-Danielle Wahl, Marathon Swimmer.

Register for our exclusive open water swim clinic this May, taught by Danielle and plus we’d love you to click here to support Danielle’s Manhattan Swim and donate to One With the Water. CLICK HERE>

Danielle has 18 years of competitive open water swimming experience. Danielle competed at the national level in high school swimming in races such as the FINA Open Water National Championships. She also swam in college competing at the NCAAs and was a three-time All American athlete. Danielle has successfully crossed the English Channel two times (2013, 2014). Her English Channel swim in 2013 was the fastest swim of the season with a time of 9 hours and 49 minutes. In addition, Danielle has successfully crossed Catalina Channel (2014). This coming September, Danielle plans to swim Manhattan, which will complete her “Triple Crown.” On top of her swimming experience, Danielle has her Master’s degree in Sport and Performance Psychology and is extensively trained on the mental side of sport, performance and marathon swimming.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Danielle Wahl is One with the Water appeared first on One with the Water.

Mayor Jeffrey Cooper – jeffrey.cooper@culvercity.org – (310) 253-6041
Vice Mayor – Thomas Aujero Small – thomas.small@culvercity.org – (310) 253-6000
Council Member Jim B. Clarke – jim.clarke@culvercity.org – (310) 775-1664
Council Member Göran Eriksson – goran.eriksson@culvercity.org – (310) 559-6015
Council Member Meghan Sahli-Wells – meghan.sahli-wells@culvercity.org – (310) 845-5831

Dear Mayor Cooper, Vice Mayor Small, and Council Members,

I am writing to inform you of a decades-long policy change at the Culver City Municipal Plunge that is a dramatic change and will greatly decrease the revenue from adult patrons during the summer. For the last eleven years, I have been using the Culver City Municipal Plunge to train, exercise and stay healthy, by lap swimming up to 4 days per week between the hours of 11:00 am to 2:00 pm, at the Culver City Plunge. It is my understanding that your administration ordered the elimination of these lap swimming times used by both adults and minors.

As you know, Sony Studios is diagonally across the street from the Culver City Plunge, and Sony Entertainment is a large employment provider in your great city. Because the entertainment industry does not constrain itself to the typical 9-5 work day, many adults, like myself, are either in the entertainment industry or provide services to those that work in the entertainment industry. I believe it is important for your administration to consider this when providing services too. For most of us, it is the only time that we have to work out due to our out-of-the-norm work schedules.

Health Benefits

A study conducted by The University of California Berkeley found that the benefits of lap swimming “improves cardiovascular fitness, lowers cholesterol levels, … and places less demand on the heart than running and other sports.” Additionally, it has been proven that lap swimming can “help you lose weight, reduce body fat and waist circumference, while toning all major muscles (arms, shoulders, hips, legs). Swimming is also a good way for runners and cyclists to cross-train, since it uses different muscles.” The Culver Plunge serves many triathletes from the LA TRI Club and the California Triathlon Club. The Plunge also serves Southern California Aquatics (SCAQ), an adult swimming fitness group. I personally train and coach with SCAQ, as I am a U.S. Masters Certified Level 2 Swim Coach. Studies have also shown that swimming can help with arthritis and back-pain relief. I had a tumor removed from my spinal cord and I now use swimming to help me with my back-pain relief.

“A 2009 Turkish study found that aquatic exercise helped relieve chronic back pain better than a land-based program. Also in 2009, a Belgian review article in Clinical Rehabilitation found sufficient evidence to conclude that aquatic exercise is a safe and effective way to relieve chronic low-back pain. And a 2006 Swedish study found that water exercise reduced the incidence of back pain in pregnant women. Working out in water reduces the stress on the spine, promotes muscle relaxation and improves joint flexibility.”

The summer schedule change is quickly approaching and will change before your next scheduled meeting. I kindly ask, if it’s not too much trouble, that this matter be given immediate attention. Your responsiveness to the city’s concerns thus far in your term of office make us certain that you will give equal weight to our request. Please reevaluate the policy change of the elimination of lap swimming times, to allow for at least 3 to 4 Long Course Lanes between the hours of 11:00 am and 2:00 pm, which will also allow minors/children to enjoy the diving boards and shallow-water areas at the same time, and allow SCAQ to have a minimum of 1-hour during the recreational and lap swim time, which serves between 35 to 45 adults every Monday, Wednesday, and Friday.

Thank you for your prompt attention.

Sincerely,

Kenneth Rippetoe

http://www.berkeleywellness.com/fitness/active-lifestyle/article/why-swimming-so-good-you

Kenny

Kenny is a baby Bottlenose dolphin, of the genus Tursiops, one of the most common and well-known members of the family Delphinidae, the family of oceanic dolphin. He is very playful and friendly and loves to frequently leap above the water surface. Kenny plays with water toys, enjoys making bubble rings, and plays well with other dolphins or other animals.

The post Bring Back Lap Swimming Lanes in Culver City appeared first on One with the Water.

At One with the Water, we teach freestyle in the commonly referred to as “3 Styles of Freestyle.” A stroke for each race so-to-speak. If you’re swimming a very long distance race, or just getting in to move your body for an hour on a work break, then you most likely aren’t going to be lifting your head from being in alignment with your spine because this will cause too much stress in your upper back around your shoulders, where a lot of people carry emotional and physical stress already, especially when sitting at a computer all day; that’s not a sustainable position to swim over a long distance. If you’re sprinting, 50 or 100 meters, then most likely, that might be a way to do it.

As a US Masters Certified Level II Swimming Coach, I prefer to teach people to exercise over the long haul, and that entails having your head in a position that is most comfortable for your body. If you are a competitive swimmer, by all means, let’s experiment and find that fastest freestyle for you. And that’s where Mr. Gary Hall’s article comes in to play.

Mr. Hall discusses the two conflicting forces that must be considered while swimming: “the forces of frontal drag and the forces of propulsive power. They are both important and they often don’t agree. It turns out the best head position to maximize propulsion will also increase frontal drag. The best head position to minimize frontal drag will reduce propulsive power.”

The best head position to maximize propulsion increases frontal drag. The best head position to minimize frontal drag reduces propulsive power.

I hope you’ll read his article to learn more. And when you come for your next swimming lesson with us, let us know your goals from learning to swim, a weekly workout routine, or competition, and we will help you to become One with the Water. We will design a personal swimming program which will allow you to become a strong swimmer regardless of your athletic skills, flexibility or body-type.

Kenny

Kenny is a baby Bottlenose dolphin, of the genus Tursiops, one of the most common and well-known members of the family Delphinidae, the family of oceanic dolphin. He is very playful and friendly and loves to frequently leap above the water surface. Kenny plays with water toys, enjoys making bubble rings, and plays well with other dolphins or other animals.

The post Head Position While Swimming Freestyle appeared first on One with the Water.

In addition to eight coached ocean swims (including one night swim) the camp includes a lesson in working with a support paddler, and discussions on training, nutrition, acclimation, and planning. For an additional fee, participants may also elect to have Mallory create a custom training plan for them or schedule a one-on-one advanced stroke correction session.

The dates for the clinic are April 24-27, 2014.

Cost of the camp is $1,250 for registration received on or before February 15^th. For registrations received after February 15^th, the cost of the camp is $1,500. These prices are for coaching services only and do not include accommodations, food, or transportation, with the exception being the trip to Palos Verdes/Naples.

Please contact Mallory to reserve your spot. Registration is capped at 8 participants. Additional sessions may be added upon demand.

Mallory Mead
424-672-0076
mallory@OneWithTheWater.org

About Mallory

With 17 years of open water swimming experience under her belt, Mallory is considered to be one of the foremost experts in the sport of open water swimming. In 2010, Mallory became the 39th person in the world and one of the youngest to complete the “Triple Crown” of open water swimming. In fact, Mallory completed her first marathon swim, the Manhattan Island Marathon Swim, when she was a green 18 year old. Hailing from Northern Indiana, Mallory now resides in Los Angeles, California where she is a full-time swimmer competing in the FINA Grand Prix, professional marathon swims over 10km. She also works in marketing for Malibu C, a US-based manufacturer of skin and hair care products, where she manages the company’s line of products for swimmers. She volunteers as an observer for the Catalina Channel Swimming Federation and jokes that she had been to Catalina Island a dozen or so times before she finally set foot on the island for longer than a minute. In addition, Mallory teaches open water clinics both locally and nationally where she works with aspiring open water swimmers and triathletes. For more about Mallory, visit www.mallorymead.com.

Accommodations

There are various hotels located within a short drive to Manhattan Beach Pier, some even within walking distance:

(Highly Recommended)
Hawthorn Suites by Wyndham Manhattan Beach/LAX Airport
1817 North Sepulveda Boulevard, Manhattan Beach, CA 90266
(310) 546-8942
hawthorn.com

Shade Hotel
1221 North Valley Drive, Manhattan Beach, CA 90266-4778
(310) 546-4995
(310) 546-4985 (Fax)
shadehotel.com

Sea View Inn At the Beach
3400 Highland Avenue, Manhattan Beach, CA 90266-3341
(310) 421-8344
(866) 483-4875

The Belamar Hotel
3501 N Sepulveda Blvd, Manhattan Beach, CA 90266
(310) 750-0300
larkspurhotels.com

Manhattan Beach Marriott
1400 Parkview Avenue, Manhattan Beach, CA 90266
(310) 546-7511
(310) 939-1486 (Fax)
marriott.com

What to Bring:

Swimsuits, goggles, (MUST have a pair of clear goggles for night swim), brightly colored swim caps (silicone caps are warmer – see the One with the Water Team Gear), 3 glowsticks, warm clothes (i.e. sweats, hats, gloves, warm socks, boots, etc), body glide/vaseline/grease, notebook, and water bottle/thermos. Nutrition that you plan on using during your swim or that you would like to experiment with.

Manhattan Beach Channel Swimming Clinic by One with the Water

Itinerary

Thursday, April 24th
First Ocean Swim (Introduction to Ocean Swimming), Meet and Greet Lunch, Ocean Swim

Friday, April 25th
Ocean Swim, Nutrition and Cold Acclimation Discussion, Ocean Swim

Saturday, April 26th
Ocean Swim, Training Programs Discussion, Optional Advanced Stroke Correction or One-On-One Training Program, Night Time Ocean Swim

Sunday, April 27th
Ocean Swim at Palos Verdes, Discussion on Planning a Channel Swim, Kayak Support Training, Recap

 Manhattan Beach Channel Swimming
Clinic 2013 Participants and Coaches

2013 Channel Clinic alums went on to swim END-Wet, Manhattan Island Marathon Swim, Long Island Sound, Catalina Channel, and the Swim Around Key West later that year. In addition to learning the necessary skills to be successful, our alums forged lasting friendships and are even planning to serve as crew members for one another in 2014.

“I want to thank you both again for the Channel Clinic. It was alot of information to absorb in such a short time, but after just having completed my longest swim (by double),with a kayaker, preparing my feeds, feed bag/rope, and informing the kayaker of how I wanted him to assist me- I always found myself relying on the information/advice you both gave me. SAKW was my first attempt to see if I am able to do the longer distances, with an eye towards Catalina. There was absolutely no way I could have done as well as I did in completing the swim without your Clinic. I reviewed my notes from your talks and arrived at the swim much more prepared than had I gone it alone. I felt that I had ‘a tiny bit of your experience and excellence’ backing me, and it certainly gave me a boost of confidence. ” – Gregg

Kenny

Kenny is a baby Bottlenose dolphin, of the genus Tursiops, one of the most common and well-known members of the family Delphinidae, the family of oceanic dolphin. He is very playful and friendly and loves to frequently leap above the water surface. Kenny plays with water toys, enjoys making bubble rings, and plays well with other dolphins or other animals.

The post Manhattan Beach Open Water Channel Swimming Clinic appeared first on One with the Water.

Brush Up Your Technique: The absolute first thing you should do is get your technique in order. Take lessons with a respected coach or join a Master’s Swim Team. Many swimming newbies have trouble with their kick as a result of poor ankle flexibility, so I recommend swimming with a pair of short fins. For those who are planning on an ocean swim or wearing a wetsuit, the addition of fins also simulates the effect that additional buoyancy has on your stroke.

Hit the Pool For Interval Training: One of the most common mistakes for first-time open water swimmers is that they practice by doing long uninterrupted swims in the open water or the pool. On the contrary, interval and speed work is just as important as ever! Instead of doing a straight 1,500 (1 mile), try breaking it up into 200s, 100s, and 50s. Quality sets (high intensity with long rest) will improve your threshold speed and make you faster even during long races. Sets of repeats on a short rest improve your endurance and make you work a little harder than straight swims.

Get Some Open Water Practice: Attend clinics and group swims, but always do so with safety in mind. Swim parallel to the shore in swim areas attended to by a lifeguard. If you have one race in particular in mind, try to find a “practice” race you can do beforehand! The open water is a completely different scenario than the pool, and the best way to learn is to do! Practice sighting and swimming straight. Wear the swimsuit or wetsuit you plan on wearing during your race, and take note of the fit and any areas that are prone to chaffing. Vaseline or an anti-chaffing product can reduce chaffing, but DO NOT use Vaseline if you are wearing a wetsuit!

Work On Your Backstroke: Anxiety in open water is very common, even for experienced open water swimmers. If you begin to feel anxious, roll over on your back and swim easy backstroke until you feel better. This gives you an opportunity to catch your breath!

Research: Talk to experienced open water swimmers. Usually they are more than happy to share with you what they’ve learned over the years through trial and error. Read books, blogs, and discussion boards on the topic. Whenever possible check out the venue in advance, even if it is just the morning of! Find out what kind of a start and finish it will be. For beach starts and finishes, inspect the ocean or lake floor for pitch, rocks, seaweed, etc., and learn what you can about currents. Swim out to the buoys and take note of how many there are and landmarks to aid in navigation.

Prepare Yourself for Bodily Contact, and Know Your Limits: Depending on the race and the number of registrants, starts can be an all-out dogfight coming out of the gate. If this is something you are prepared for, go for it! If you are slower or more prone to anxiety, just hang tight in the back until things calm down. Be prepared for the challenges presented by “pack swimming” both unintentional and intentional. Small preparations such as putting your goggles on under your cap, adhering them with duct tape, or greasing up your ankles can go a long way to fending off competitor contact.

The more prepared you are going into your first open water swim, the more likely you are to have a pleasant experience. Here’s to swimming the way nature intended it!

By Mallory Mead
About Mallory

With 17 years of open water swimming experience under her belt, Mallory is considered to be one of the foremost experts in the sport of open water swimming. In 2010, Mallory became the 39th person in the world and one of the youngest to complete the “Triple Crown” of open water swimming. In fact, Mallory completed her first marathon swim, the Manhattan Island Marathon Swim, when she was a green 18 year old. Hailing from Northern Indiana, Mallory now resides in Los Angeles, California where she is a full-time swimmer competing in the FINA Grand Prix, professional marathon swims over 10km.

Mallory, when not swimming full-time, also works in marketing for Malibu C, a US-based manufacturer of skin and hair care products, where she manages the company’s line of products for swimmers. She volunteers as an observer for the Catalina Channel Swimming Federation and jokes that she had been to Catalina Island a dozen or so times before she finally set foot on the island for longer than a minute. In addition, Mallory teaches open water clinics both locally and nationally where she works with aspiring open water swimmers and triathletes.

Kenny

Kenny is a baby Bottlenose dolphin, of the genus Tursiops, one of the most common and well-known members of the family Delphinidae, the family of oceanic dolphin. He is very playful and friendly and loves to frequently leap above the water surface. Kenny plays with water toys, enjoys making bubble rings, and plays well with other dolphins or other animals.

The post Preparing for Your First Open Water Swim appeared first on One with the Water.

First of all, the onset of fall and winter is a prime time to focus on cold water acclimation. Swimming regularly in open water, as the water temperature drops, allows you to become acclimated to cold water swimming gradually. Listen to your body and shorten swim time as needed. Be cautious, and swim with boat or paddler support. Know the signs of hypothermia.

Winter is also a good time to work on getting faster. Once summer rolls around, open water swimmers tend to focus on endurance and maximizing yardage. Use the winter months to focus on increasing your speed. An improvement in your threshold speed will translate to an improvement in your speed at all distances.

Brush up on your technique! If you need to make major changes to your stroke, now is the time to do it. Major changes can take months of practice to get used to, so starting now will give you plenty of time to become comfortable before the next season rolls around.

Mix it up in the pool by adding in some Pool Open Water (POW) drills. Swim three to a lane side-by-side to acclimate to competitor contact, or take the lanelines out and add a few buoys to make a mini open-water course. Practice your dolphin dives in the shallow end, learn how to swim straight (eyes closed!), and mix in some sighting drills or heads-up freestyle.

Lastly, inject some open water into your winter plans! There are plenty of companies that offer open water swimming camps and trips to tropical locales that serve as the perfect antidote to the pool swimming blues.

Plan your winter training now to maximize your potential for next year.

By Mallory Mead
About Mallory

With 17 years of open water swimming experience under her belt, Mallory is considered to be one of the foremost experts in the sport of open water swimming. In 2010, Mallory became the 39th person in the world and one of the youngest to complete the “Triple Crown” of open water swimming. In fact, Mallory completed her first marathon swim, the Manhattan Island Marathon Swim, when she was a green 18 year old. Hailing from Northern Indiana, Mallory now resides in Los Angeles, California where she is a full-time swimmer competing in the FINA Grand Prix, professional marathon swims over 10km.

Mallory, when not swimming full-time, also works in marketing for Malibu C, a US-based manufacturer of skin and hair care products, where she manages the company’s line of products for swimmers. She volunteers as an observer for the Catalina Channel Swimming Federation and jokes that she had been to Catalina Island a dozen or so times before she finally set foot on the island for longer than a minute. In addition, Mallory teaches open water clinics both locally and nationally where she works with aspiring open water swimmers and triathletes.

Kenny

Kenny is a baby Bottlenose dolphin, of the genus Tursiops, one of the most common and well-known members of the family Delphinidae, the family of oceanic dolphin. He is very playful and friendly and loves to frequently leap above the water surface. Kenny plays with water toys, enjoys making bubble rings, and plays well with other dolphins or other animals.

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