For a triathlete, training to swim in white water can be problematic. Especially during the period when the water temperature of lakes, seas and rivers is still cool.
However, there are exercises that can be applied in the swimming pool and which allow you to prepare for the very special exercise of white water swimming. Our experts have listed a few for you…
Whitewater swimming training:
7 exercises to practice in the pool
Imitate the Mass start
Like that of a marathon, the start of a triathlon is often done in mass start mode. In addition to the jostling when entering the water and the extreme proximity with other swimmers during the first meters, there is added another danger: letting yourself be carried away by the crowd and, thus, swimming at a pace that does not is not suitable.
Grab a few friends or members of your triathlon club and squeeze in as much as possible to dive and swim in the same line of water.
Try to swim at your own pace from the first few meters. This will get you used to seeing the best swimmers get ahead of you without trying to hang on to their heels at all costs.
Turn around without touching the wall
In white water, there is no wall allowing you to “restart the machine” every 25 or 50 meters.
So get into the habit of turning around before hitting the wall. You can, for example, take as a reference the T which indicates the end of the swimming line marking.
Another advantage: this will make your explosiveness work more since, when turning around, you will necessarily lose speed and will have to force your arms and legs to resume your cruising speed.
Swim with your eyes closed
In lakes or at sea, the waters can be very murky or even downright dark. This lack of visibility is increased by the mass of swimmers next to you.
Include, during your pool training, lengths during which you keep your eyes closed. Or let fog build up on the lenses of your glasses, to simulate low visibility.
Swimming with your eyes closed will also allow you to concentrate more intensively on your movements and, thus, work on your fine technique.
Open your eyes !
And yes, this is the opposite advice from the previous one!
During your breaths, take the time, regularly, to raise your head clearly above the water and look around you. Focus your attention on a fixed element located on one side of the pool.
When swimming in white water, it is common to drift – following other competitors or going with the current. Which implies, most of the time, producing additional meters and therefore additional efforts compared to the initially planned distance.
Work on your hypoxia
Another essential element to work on during your whitewater swimming training in a pool: hypoxic breathing.
The start of a triathlon is sometimes compared to a washing machine. Among other swimmers fighting to gain positions, swirls and involuntary blows can quickly make breathing very complicated.
Swim while holding your breath longer than usual. If you breathe normally every two movements, include lengths in your training during which you only breathe every 5 or 6 movements. You will therefore be less stressed during the race when you find yourself in a situation that requires you to stay with your head underwater longer than expected.
Work on drafting
This is one of the favorite techniques of triathletes: position yourself just behind a swimmer of the same level to take advantage of their suction and, thus, produce less effort. The other side of the coin: when you are not used to the drafting technique, it is not uncommon to find yourself too close to the competitor in front and therefore take a few hits. Which then encourages the opposite extreme: swimming too far and, thus, losing the benefit of suction...
Choose a few training partners who swim at an equivalent pace. Line up in front of a line of water and set off at one second intervals.
For the exercise to be truly effective, practice it over a relatively long distance: 250m or 350m.
Practice starting in deep water
Some races provide for a start in deep water: no momentum is possible (and even less support wall).
Calmly descend into the water and swim until you can no longer stand. Stand in a stationary position and then simulate a start.
Another feature of the race which may be interesting to anticipate (ask for information when registering): the Australian exit . While most swimming portions in triathlons are done on a course demarcated by buoys, some races provide additional difficulty by including leaving the water halfway.
Halfway through your whitewater swimming workout in the pool, get out of the water, jog for a few meters then dive back in to complete the second part of your workout.
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