Lessons Learnt From OWS Coaching

I have spent the last few weeks immersed in studying and practising the concepts of Open-Water Swimming (OWS). It is interesting how being injured leads to a change in perspectives, goals and actions. I have been focused on my core strength, muscular strength, cycling and swimming (every chance I get).

Yesterday, I spent time with coaches from TriZen at the East Coast beach. I learnt from coaches Kua Harn Wei (a deca-Ironman finisher and former age-group world champion) and Kelvin (a professional swim coach). We interviewed Harn Wei (a university professor) a few years ago, and may know that he trains hard still despite being ‘retired’ from active competition. I recommend his one-on-one sessions as he has a wealth of knowledge and he loves to share. So, my lessons learnt from OWS were:

1)    You can apply most pool techniques and training to OWS. Only factors that are challenging are: debris, currents, waves, water conditions, visibility, and temperature. Never swim alone!

2)    You train for fitness and speed in the pool, and translate it into OWS.

3)    Key points to observe in OWS are sighting and stroke rate.

4)    I learnt to reduce my sighting patter to: four-strokes-one sight. I veer too much off-course, so need to sight more.

5)    Your emerging arm is to be as relaxed as possible; breathe deeply.

6)    The acceleration of your pulling arm is critical: extend your forearm as fully backwards.

7)    The distance afforded by a complete stroke can be as much as twice the distance earned from a partial stroke.

8)    Activate your lats (latissiumus dorsi) muscles as much as possible. Power comes from your ‘wings’ muscles and your core muscles drive the power for the rotation. I tend to over-use my shoulders and upper-arms that are (effectively) weaker than the lats. Combine them all as a synchronised whole.

9)    Kicking is personal: it is, mainly, for stabilizing. You can have a 3-beat kick for every two strokes (both arms). You need not use a powerful ‘egg-beater’ approach as you may exhaust yourself prematurely when you swim above-1500 metres.

10) Visualise before you swim, what your outcomes are. ‘See’ yourself swimming well.

Tanjong Challenge - Mini Biathlon 2012

Here are some OWS action shots from yesterday's race. Observe the swim strokes of the lead swimmers: graceful, powerful and relaxed. Translate your pool sessions into open-water finesse and fierceness.

Taking the plunge and powering through the front.

The swimmers pick up momentum, and sighting is important.

The distance opens up significantly after 200 metres.

Pacing is crucial, so swim at your own race pace. Stroke, breathe, sight, repeat.

TriFam Lagoon Biathlon (Part 2)

Pre-race briefing by OWS leader, Desmond.

Yesterday’s inaugural event still left a buzz of excitement, and post-race euphoria for newbies and seasoned endurance athletes alike. The Facebook updates are coming in fast and furious, with videos and photographs being posted up on this pubic holiday. From initial estimates, we are likely to host similar events as pre-race simulations prior to key races. Congratulations to our regular open-water swimmer, Alethea for completing Ironman Sweden yesterday! The turnout from the finishers of the recent Cobra Philippines Ironman 70.3 in Cebu was encouraging – although they ended up 'recuperating' at the strategically-located, aid-station as officials, safety-officers, volunteers and spectators. Essentially, there were parts for everyone and they chose them intuitively and with reason. We noticed that Ironman finishers know when to 'rest', especially after major races.

Open-water swimming (OWS) is becoming a common feature among triathletes and biathletes. It is with regular training sessions in the sea or natural water bodies that we can learn to become confident about OWS. That same morning, the triathlon teams from the National University of Singapore (NUS) and Singapore Management University (SMU) were training hard for the upcoming TRI-Factor Triathlon (next weekend) as well as Singapore Triathlon (September). The narrow lane was packed with endurance athletes running up and down; the lagoon was scattered with capped swimmers. Do join us for our fortnightly lagoon swims if you are a TriFam member, or passing through Singapore. After all, we are all friends in the international sports of OWS and triathlons.

A few stray jellyfish spotted in our two-lap warm-up swim caused some mild concern, however with assurance from the experienced swimmers they were assuaged. In attendance we had the President of Triathlon Family (TriFam), Andy Ng who is highly supportive of our ancillary activities within the TriFam umbrella. It was a great union of old friends and new ones yesterday united by a common love for being fit and active. Leaders will be self-directed and purpose-driven in their various roles in their lives.

Swim Kommandant-successor, Desmond doing a splendid job in organising the event and making pre-race announcements.

The swimmers flag off! It is about own-time, own-target.

Near the end-point of the OWS.

Our strong swimmers emerge from the high tide.

Monkeying around at the impromptu aid-station: It will have to do, under the circumstances.

 

 

Our finishers run in with style and positive attitude.

Even Kona-qualifier, Clifford Lee acted as ‘serious sweeper’ for the remaining runners. All the best Cliffy to your Kona completion!

 

Highest combined partners score, get prizes. Woo-hoo!

Successful succession planning: The next generation held the baton well.

Birthday celebration for Matthew and Karen.

 

 

 

A glimpse of the post-event mayhem and musings. Happy times!