Open Water Swimming 4k Advice

watching with interest

I used to be a national swimmer as a kid..haven't swam for years..have entered the 'swim the serpentine' in september.. I may take a float with some snacks in it!

DrP

First tip, are you bilateral breathing? Not so much an issue in a lake but in the sea helps a lot to avoid getting mouthfuls of salty water.

Even without a wetsuit I’d probably consider some neoprene jammers. Helps keep your hips up and avoid sinky leg syndrome.

Kind of stating the obvious but build up distance over time ideally in similar conditions that you’ll expect to race. Joining an open water swimming club or triathlon club for the swim training definitely helps especially for improving technique.

Just one thing for me at least. I was a good regional level swimmer when at school and then used to do a kilometre 3 times a week. Stopped due the pandemic and didn't go back.
Last year off the coast of Ireland I thought I'd do a simple open water and I really struggled, very scary.
I've been back swimming my 1k for 6 months but for next week's trip to Ireland I've bought a tie buoyancy aid.

Interesting as I’ve been trying to get up to 4km - but swimming in the local pool. It’s harder than I thought it would be. Sure I can do 4km, but cramp and/or hunger would mean my pace drops to nothing towards the end.

I do a non-stop endurance swim most Sunday mornings. Furthest I can do is 3.3 km in just over an hour. I don’t refuel or rehydrate during the swim.

4km in open water I’d need a thin tri wetsuit or jammers as suggested above. Even if you don’t suffer from the cold, 4Km is a long swim in open water.

Funniest thing is how damn hungry I get after 3k! Can you tow a float with snacks to refuel mid race ?

Edit: build up your distance gradually. And practice breathing every 3 or 5 strokes, should minimise the sea water swallowing.

Be interested to hear how you get on, good luck.

Walowiz 3.3km in just over an hour is a much faster pace than me at the moment. I average 2:15 per 100m I am looking for 1:30 to 1:45 for 4km presuming that I slow down a little as it goes on. Its actually 2 x 2km laps so there is a chance to have a drink and a jelly baby which I will have to experiment with to make sure it actually helps. The temperature will mainly depend on the weather hot and wind free air temp I know I am good for over an hour in the predicted water temp which is between 14 and 16.5 degrees as its a bloomin chilly reservoir, if the air temp is cold and windy thats when I will struggle. Had my first experience of jelly fish stings last week, hard to stop the mind over thinking it but actually just like a nettle sting.

Based on my foray into open water triathlons, sight often and stay on line otherwise you’ll add a heap of distance and waste a lot of energy. If you get on someone’s toes do not assume they are swimming the right way. Practice drafting if you can because it makes life so much easier.

Try not to think about weird stuff and panic. Sea monsters do not exist.

Will they let you swim that distance without a wetsuit in an organised event?
From my brief time working at a reservoir that was trying to allow open water swimming sessions I remember there are very tight rules around water temperature and length of time in the water from the national governing bodies for swimming.

Wear ear plugs when swimming in cold water. Surfers ear is something you want to avoid.

"Started to swim in the sea a couple of weeks ago and love it even more, I can just keep going not fast but I find it quite meditative."

Yeah.. it's great isn't it! I swim 2.5 km outdoors every week all year round now, as I really can't stand pools, people and chlorine.

From my experience (I've also taken up surfing since moving out here), you probably won't find 4km all that difficult with a little regular training. My single weekly swim was easily enough to get me round a full 5km lap of the local volcanic crater lake here in Rotovegas, one afternoon when I just felt like doing it. This was 1 3/4 - 2 hrs swimming, no need for feed stops or drinking, just plod along and watch the scenery go by. If you can manage a 2 hr gentle bike ride without food, you should be okay swimming for 2 hours.

In so far as needing a wetsuit. I suspect you'd probably be just about okay in September without one.

As above, check the event rules. They will probably insist on wetsuit below a set temp (which may well be quite high)

Remember the salty sea water, you normally swim in, aids to buoyancy. While the fresh water lake will be "fresh" when you swallow some.

If you've not done a mass swim start before, be prepared for some "Biff " !! I enjoy it, it's good fun (but remember rule No1)

Have fun

I went from learning to swim freestyle to Ironman in 6 months - so I’m rubbish at it but do enjoy it. My tips would be

Wetsuits make a huge difference to your efficiency- especially if you’re like me and technically quite poor and have cyclist heavy legs - the buoyancy keeps you flat in the water and much more efficient

mass starts can be a mosh pit (a man drowned in one of the events I did) so be mindful of that - if you’re not aiming to win I’d take a very cautious entry, you’ll likely get clearer water and passing people helps motivation

I personally wouldn’t over think eating and drinking - I’d do that distance in 1:30 ish and if I can do it anyone can. A couple of jelly babies on the start line and plenty water. Have a flat coke ready on the finish line

lean to pee on the go. It’s a skill

Going to try and do it without a wetsuit as I don’t have one

blimey. Where do you surf?

Going to try and do it without a wetsuit as I don’t have one and thought it would be more of a challenge, I don’t struggle with the cold. So far I have done 2Km in the sea which I stopped as I was so hungry as I hadn’t eaten tea yet and the thought of a good sandwich on the beach was too much to resist.

Just after any tips really. I know how many mistakes I made with fueling and taking on water when doing long rides until I worked out what works for me.

I'd be surprised if you can do it without a wetsuit, I'm sure for UK Triathlons the water has to be certain temp to negate needing a swimming wetsuit in addition to tri suit.

I am interested in peoples tips on how to eat on a long swim, I did some sea swimming last year afer increasing my distance in the pull and swimming in the sea was so much more effort over the same distance I really struggled at the end and basically bonked after getting out of the sea!

I worked for ages in the pool to get my bi breathing stronger, doing 3's, 5's and even 7's and when I got in the sea which was choppy ended up going back to same side every other breathing! Also had to increase my arm cadence as slower would mean I'd ride the waves which was a funny feeling.

I can definetely enter as a skins competitor its an option on the sign up sheet and all waivers and confirmation about training in similar temp water ticked and filled in. I do have wetauits for surfing but a swimming wetsuit is very different, thinner and more stretchy. wouldn't want to swim 4k in a regular or surfing wetsuit. I can buy a swimming wetsuit I was only trying to do it without to see if I could and also to limit the enviromental impact of another hobby, neoprene is pretty terrible for the enviroment. I am not really worried about eating and drinking but will try taking a little water and sugar on half way through. Last night I went for a swim in the sea was hoping to get to between 2.5K and 3K but it was really rough from a strong wind all day and ended up feeling quite sea sick so need to work on that.

I had forgotten my ear plugs which I normally wear (surfer's ear is horrible from friends expreinces) apparently ear plugs can help to limit sea sickness. Thanks for the interest and other comments guys.

If the sea keeps getting warmer it is going to be hard for me to train in the correct cold water, currently at 18 deg C at the moment and should rise for the next 2 months.

I went to Salford quays at the weekend to see how long it would take to do the Ironman Swim 3.8 k. I decided to do a couple of extra laps so ended up doing 4.5k in 1h 55.  Really enjoyed it and got into the groove.  I didn’t stop for food or drink but had a big breakfast earlier in the morning and couple of gels before getting in.  Any further and I probably would have had to get something.

what's a good "not shite, but not super expensive" swimming wetsuit brand you could recommend??

DrP

I’ve just bought a huub altius from sports pursuit for about £120. Seems great.

I’ve just bought a huub altius from sports pursuit for about £120. Seems great.

Cheers...went for the same!

DrP

Most of the wetsuits on sale will be decent quality, unless you go for a bargain basement one. I reckon the fit is far more important than the brand.

If possible try a good few on, ideally in a shop who know what they’re doing. Admittedly that is easier said than done depending on your location. However most brands accept you will buy a couple of sizes online and return one, or maybe both.

<p style="text-align: left;">My experience-</p>
- agree with the comments about being able to breathe both sides (bilateral).  Even if you don't on the event, if you can only breathe one sided then there's a good chance on the day the waves are coming from the wrong side and you will be trying to breathe with your head 6 inches to a foot underwater.  With bilateral you just swap to the lea side.

(I've done a few races where that was needed).

4km is a good distance ( and well done on taking it up 👍) but not huge in OW swim terms - 10k is seen as the 'marathon' in the Olympics. And there's a 25k in the world champs too (fhook me that's a long way !!)

Depending on conditions and your swim ability, 4k is likely to be  1-2 hours  (for ref- the swim leg on an ironman tri is 3.8km; the fastest are doing that in about 50 mins, and the slowest age grouper about 2 hours (the cutoff is usually 2 - 2.15.hrs).  Many are 1-20 ish sort of range.

If food is an issue, get a 'tow float'. Common these days  in OW swimming.  I've got one with a pouch so I can grab a couple of gels if I want one (and an asthma inhaler, just in case !) one longer swim events (up to about 11-12k max so far for me - the lebgth of Ullswater).

Google 'Swim Secure' as they were the 1st to push them. Sandwiches can get wet in water...

Also get some practice (look on YouTube if needed) on 'sighting' - it's easy to veer off course in OW so keeping constant look out to where you're actually heading is worth while.

Learn (and PRACTICE !) to sight without stopping or massively lifting your head - as head lifting causes your lower half to dip, you lose speed, and you have to re-accelerste every time. That's hard on energy and adds loads to the time you'll take.

If there's any cross-flow or wind or tide, just be aware- sometimes you have to aim slightly off the target location to compensate for drift (bit like 'ferry gliding' when kayaking, or... as ferries do on rivers and estuaries etc.

Good luck, and enjoy it !

Two other things.

In OW, try to get in the water and acclimatise a little, before the start gun goes off.  If its cold, defo splash some of the water on your face +  neck 1st - that calms the risk of hyperventilating and the surprise of the cold making you gasp or panic.

(That is something I used to do when white water kayaking decades ago.  Turns out its what good OW swim coaches also teach these days).

For the comment about the start potentially being a mosh pit. Yes, in mass start triathlons, there's a lot of excess testosterone and the front / middle of the pack can be quite 'biffy'.  I've found that by comparison, pure swim events tend to be much more civilised.  If it is a mass start, just start to one side or give the front rowers 20 seconds to go 1st, then saunter in, and enjoy.

The pre-start water temp acclimatisation is one of the steps (often sadly / stupidly not available) that can reduce the risk of a fatality in triathlon swims (stats from the USA where sadly theres more data) show that heart attacks in tri almost always happen in the swim, not bike or run. And those heart attack stats are largely unaffected by race distance. And not necessarily related to inexperience.  Absolutely try to get some acclimatisation in the water if you at all can.  And if not, get in slowly and splash yourself a fair bit before swimming!

Talk to my mate stu who runs swimcube at pitsford and now grafham water...

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