STRICTLY SWIMMING BLOG

In the world of swimming, front crawl is the most commonly practiced and fastest swimming stroke. It requires a combination of technique, strength, and efficient breathing to excel in this stroke. While unilateral breathing (breathing to one side only) is the traditional approach for many swimmers, bilateral breathing (alternating breathing to both sides) has gained popularity due to its numerous benefits. So let's dive in.

Technique of Bilateral Breathing

Bilateral breathing involves alternating your breathing pattern from one side to the other during front crawl swimming. The key is to establish a rhythmic pattern where you consistently breathe on both sides. Here is a step-by-step guide to performing bilateral breathing:

• Body Position: Start by assuming a horizontal body position with your face in the water and your body aligned from head to toes.
• Head Alignment: Keep your head aligned with your spine, looking slightly forward and downwards.
• Breathing Cycle: Start with a few regular breaths to get into a comfortable rhythm. Then, initiate the breathing cycle by exhaling gently through your nose and mouth underwater. Breathing every 3 strokes is the easiest pattern, but try building to breathing every 5 strokes, then 7, then 9…..
• Timing: As your arm on one side extends forward, initiate the rotation of your head, body and hips to that side and inhale quickly while keeping one eye in the water. Try to time your inhalation with the rotation of your body.
• Exhaling: As your arm on the opposite side starts the pulling motion, exhale gently through your nose and mouth underwater. This helps to release carbon dioxide and prepares for the next breath.
• Balanced Breathing: After inhaling on one side, return your face to the water and maintain a streamlined position until it is time to breathe on the other side. Ensure that you do not lift your head excessively or disrupt your body position while breathing.

Examples of Bilateral Breathing:

Bilateral breathing can be practiced at various paces and distances to improve your comfort level and efficiency. Here are a few examples of incorporating bilateral breathing into your front crawl swimming:

• Practice Sets: Include sets in your training routine that specifically focus on bilateral breathing. For example, swim 4x50 meters with bilateral breathing, alternating sides every 3 strokes.
• Increasing and decreasing Bilateral Breathing Frequency: Gradually increase the frequency of bilateral breathing in your workouts. Start by breathing bilaterally every 7 strokes, then progress to every 5 strokes  then to every 3 strokes.
• Open Water Simulation: Simulate open water conditions by practicing bilateral breathing during open water swimming sessions. This helps to develop adaptability and confidence in breathing on both sides during your triathlon. Your Strictly Swimming London coach can help you with this during your lessons.

Benefits of Bilateral Breathing:

1. Improved Body Balance: One of the key benefits of bilateral breathing is its ability to improve body balance in the water. By alternating breathing sides, swimmers distribute the workload evenly across their bodies. This balanced approach helps to maintain a symmetrical body position and alignment, reducing the risk of developing imbalances or favouring one side over the other. Improved body balance leads to better overall stability, minimizing energy wastage and promoting optimal body alignment for efficient swimming.
2. Enhanced Oxygen Intake: Efficient oxygen intake is crucial for sustained performance in any endurance sport, and swimming is no exception. Bilateral breathing allows swimmers to take in more regular and consistent breaths. By breathing to both sides, swimmers have increased opportunities to inhale fresh air, providing a steady supply of oxygen to the working muscles. This enhanced oxygen intake improves stamina, reduces fatigue, and supports a higher level of performance throughout the swim.
3. Enhanced Stroke Technique: Bilateral breathing also contributes to enhanced stroke technique and overall efficiency in front crawl swimming. By incorporating breathing on both sides, swimmers are encouraged to maintain proper body rotation. As the swimmer rotates to one side to take a breath, the opposite arm extends forward, promoting a balanced and symmetrical stroke. This balanced arm pull helps generate greater propulsion and maintain a consistent rhythm, leading to improved speed and efficiency in the water.
4. Adaptability and Open Water Swimming: For swimmers and triathletes venturing into open water, bilateral breathing is particularly beneficial. Open water conditions can be unpredictable, with changing currents, waves, and navigation challenges. Bilateral breathing allows triathletes to adapt more easily to these conditions. By being comfortable breathing on both sides, swimmers can adjust their breathing pattern based on the conditions, ensuring they have a clear view of the surroundings and can breathe away from oncoming waves or wind. This adaptability contributes to increased confidence and safety in open water swimming and triathlon.
5. Injury Prevention: Unilateral breathing can sometimes lead to overuse injuries or muscle imbalances due to the repetitive stress on one side of the body. Bilateral breathing helps to minimize this risk by distributing the workload evenly across the body. By engaging both sides of the body during the breathing cycle, swimmers reduce the strain on specific muscles or joints, promoting a more balanced and sustainable swimming technique. This can help prevent injuries and contribute to long-term swimming success which is very important as an adult exercising. 
6. Mental Benefits: Bilateral breathing can also have positive psychological effects on swimmers. By breathing on both sides, swimmers have a more balanced sensory experience, perceiving their environment equally from both sides. This can enhance spatial awareness, confidence, and overall enjoyment in the water. Additionally, bilateral breathing introduces a rhythmic pattern that can help adult swimmers relax, focus, and enter a state of flow, optimizing their performance and overall swimming experience.

Mastering the timing of your breathing in bilateral frontcrawl

Timing inhalation and exhalation correctly is crucial for effective bilateral breathing in swimming. By coordinating the breath with the stroke and body rotation, swimmers can optimize their technique and maximize efficiency in the water.  It's important to maintain a smooth and continuous stroke while breathing, avoiding any disruptions to the rhythm. The exhalation should occur underwater as the opposite arm begins the pulling motion, ensuring a seamless transition between breaths. By mastering the timing of breathing, swimmers can maintain their momentum and efficiency throughout the stroke cycle (without any pauses or interruption to the stroke or the breathing pattern).

Here are some key considerations and techniques for timing inhalation and exhalation during bilateral swimming:
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1. Coordinate with Body Rotation: To initiate the inhalation, synchronize the rotation of your body with the arm recovery phase. As one arm extends forward during the recovery, start rotating your head toward the opposite side, allowing your mouth to clear the water for a quick breath. The rotation should be smooth and initiated at the same time as the arm movement to maintain a streamlined body position. Coordinating the breath with the body rotation ensures minimal disruption to the stroke and maintains forward propulsion.
2. Keep the Breath Brief: During bilateral breathing, aim for quick and efficient inhalations to minimize interruptions to the stroke cycle. Take in enough air to sustain your oxygen needs but avoid excessive inhaling that can disrupt body alignment and rhythm. A brief inhalation allows for a swift exchange of air without compromising the stroke's fluidity and momentum.
3. Exhale Underwater: To maintain buoyancy and streamline your body position, exhale continuously and gradually underwater. As the recovering arm enters the water and begins the propulsive phase, exhale through your nose or mouth. The exhalation should be controlled and consistent, helping to release carbon dioxide and prepare for the next breath. Exhaling underwater also prevents abrupt shifts in body position and reduces the risk of inhaling water during the breath.
4. Establish a Breathing Pattern: Developing a regular breathing pattern can enhance the timing of inhalation and exhalation in bilateral swimming. Depending on your preference and swimming distance, establish a rhythm that suits your needs. Common patterns include breathing every two strokes (alternating sides), every three strokes (switching sides), or employing a variable pattern that adapts to your stroke cycle and race strategy. Consistency in the breathing pattern helps synchronize your breath with the stroke and maintain a steady rhythm.

Practice and Feedback: Improving the timing of inhalation and exhalation in bilateral breathing requires practice and feedback. Work with your Strictly Swimming London coach or a knowledgeable swimming partner who can observe your technique and provide guidance. We can offer insights during your lessons on your stroke timing, body rotation, and breath coordination, helping you make necessary adjustments to achieve optimal timing. Regular practice and lessons will refine your bilateral breathing skills and improve your overall swimming performance.

Remember that finding the right timing may require some experimentation and adjustment. Each swimmer has unique characteristics, so it's essential to focus on what works best for you. With practice and attention to timing, you can refine your bilateral breathing technique and experience the benefits of enhanced efficiency, improved oxygen intake, and better overall performance in the water.

If you would like to master this technique, please contact Strictly Swimming London and we will tailor your lessons and develop bilateral breathing for you.

​Strength and power are essential in swim training, swim competitions and triathlon events, according to sports scientists and swimming coaches. They play crucial roles in improving performance and achieving fast swimming. Strength refers to the ability to exert force against resistance, while power combines strength and speed for fast movements. Adding strength and power to swimming techniques improves performance and overall speed in the water. In freestyle, for instance, strength is important during the pull phase, while power is essential during the catch and pull-through for faster and more efficient arm movement.

Strength in swimming involves muscular strength, core strength, and endurance strength. Muscular strength allows swimmers to generate greater force, while core strength helps maintain proper body alignment and stability. Endurance strength enables swimmers to sustain powerful strokes over longer periods. 

Power in swimming is crucial for explosive movements, such as starts, turns, and sprints. It involves muscle power, rate of force development, and reactive power, which allow swimmers to generate quick bursts of force and propulsion.

The Role of Strength in Swimming: 

Strength refers to the ability of our muscles to exert force against resistance. In swimming, strength plays a pivotal role in executing powerful strokes, maintaining proper body alignment, and generating propulsion through the water. Key aspects of strength in swimming include:

Muscular Strength: Swimmers with well-developed muscles can generate greater force and maintain it over longer distances. 

Core Strength: A strong core helps swimmers achieve optimal body alignment, reducing drag and increasing efficiency. 

Endurance Strength: Endurance strength allows swimmers to maintain muscular strength and sustain powerful strokes throughout a race or training session. Endurance strength training involves high-volume workouts, interval training, and long-distance swimming to enhance the muscles' resistance to fatigue.

The Role of Power in Swimming: 

While strength forms the foundation, power amplifies swimming performance by enabling swimmers to generate explosive movements and quick bursts of speed. Power is a combination of strength and speed i.e. it’s your capacity to generate real strength at high speed!

Muscle Power: executing explosive movements such as swimming starts, turns, and sprinting. It allows swimmers to generate quick bursts of force, propelling them forward with maximum acceleration. 

Rate of Force Development: refers to the ability to produce force rapidly. In swimming, RFD is essential for quick catch and pull-through movements in strokes, enabling swimmers to generate immediate propulsion. 

Reactive Power: Reactive power involves the ability to absorb and generate force quickly, making it crucial for starts, turns, and changes of direction in swimming. 

Strength vs Power

Finding the right balance between strength and power is important for optimal performance in swimming. Stroke-specific training and periodization help target the specific demands of each stroke and optimize the development of strength and power. Upper body power is crucial for strong and efficient arm strokes, while leg power helps maintain balance, stability, and kick strength. Developing both arm and leg strength is essential for optimal power and efficiency.

Swimmers with a strength and power imbalance may experience challenges in their performance and technique. If there is an excessive focus on strength development without adequate power training, swimmers may struggle with generating explosive movements and quick bursts of speed and have slow stroke rate. Conversely, if there is an emphasis on power development without sufficient strength, swimmers may lack the necessary force production for effective strokes and propulsion. Striking a balance between strength and power training is crucial for swimmers to optimize their performance and achieve a harmonious combination of force, speed, and efficiency in the water. Please discuss this with your Strictly Swimming London coach during your lesson and we can focus on these elements.

Stroke-Specific Training: Different swimming strokes require varying degrees of strength and power. Tailoring training programs to the specific demands of each stroke can help swimmers develop the necessary attributes for success. For example, sprint swimmers may prioritize power development, while distance swimmers may focus more on strength-endurance.

Periodization: involves structuring training cycles to optimize strength and power. These periods vary in intensity, volume, and exercise selection. This periodized approach allows swimmers to build a solid strength foundation and then focus on enhancing power and explosiveness to maximize their swimming performance. These can be trained at different times of a week or a month.

Strength and Power of Arm Pull and Leg Kick

Having strength and power in arm pulls and leg kicks is crucial for swimming performance. Power in the upper body enables swimmers to generate strong and efficient arm strokes, propelling them with force and speed through the water. This propulsion is essential for maintaining a consistent stroke throughout the race. Leg power is important for balance, stability, and powerful kicks, aiding in forward movement and a streamlined body position. Both upper body and leg power are integral for swimmers to excel and achieve optimal performance in the water.

Strength and power during the arm pull allow swimmers to exert force against the water, propelling themselves forward. A strong arm pull maximizes stroke length, generating greater propulsion and speed. Similarly, powerful leg kicks provide additional propulsion and help maintain a streamlined body position. Strong leg muscles enable forceful and efficient kicks, resulting in increased speed and improved performance. Developing strength in both the arms and legs is essential for swimmers to achieve optimal power and efficiency in their strokes and kicks.

Strength and power in Starts and Turns

The benefits of strength and power during swimming starts and turns are significant. Having strong muscles in the core, paraspinal muscles, gluteal muscles, hamstrings, hip flexors, and quadriceps enables swimmers to generate explosive power off the starting block and the wall. This power allows for a quick and efficient push-off, maximizing the initial momentum and enhances further distances pushed from the wall and at greater speed. Additionally, strong and powerful muscles contribute to better body alignment and control during turns, facilitating a smooth transition and faster push-offs the wall for the next lap. Incorporating strength and power training specifically for starts and turns can lead to improved performance and competitive advantage in swimming events. All of the above can be trained during your lessons. 

Strength Endurance in Distance Events

Strength endurance plays a pivotal role in distance freestyle events, demanding sustained effort and stamina from swimmers. Strong muscles and endurance enable athletes to maintain an efficient and powerful stroke throughout the race, swimming at a consistent pace and resisting fatigue. The repetitive nature of the stroke requires significant muscular strength in the arms, shoulders, and core to maintain proper form and generate force with each stroke, improving efficiency and speed. Strength endurance also helps swimmers endure the physical and mental challenges of a long-distance race, pushing through discomfort and muscle fatigue to maintain a steady rhythm and performance until the finish line. Developing strength endurance involves a combination of specific strength training exercises, resistance training, core workouts, and regular endurance training in the pool. By focusing on strength and endurance, distance freestyle swimmers can excel in their events, maintaining a powerful stroke and achieving their goals over long distances. 

In conclusion, strength and power are crucial elements for fast swimming. Strength provides the foundation, while power amplifies performance. Developing both upper body and leg power, focusing on stroke-specific training and periodization, and incorporating power exercises improve performance. In distance events, strength endurance is essential for maintaining a powerful stroke, resisting fatigue, and achieving success. Technique is one of the most important factors in swimming, and adding strength and power to these movements certainly plays a huge role in becoming a faster swimmer.
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Our Strictly Swimming London coaches can tailor your lessons to develop strength and power in your swimming, and equally create a programme to develop your strength endurance in your lessons if you are training towards your first triathlon or even your fiftieth triathlon. 

Breath holding and hypoxic swimming is a training technique that can be performed in a number of ways. It can involve swimming a number of strokes without taking a breath or swimming a whole length of the swimming pool without breathing, or swimming underwater for extended periods of time also without taking a breath.

This technique is often used by competitive swimmers and triathletes to improve their endurance and overall performance. However, it is important to note that breath holding and hypoxic swimming can also be dangerous if not done properly.
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One of the main benefits of breath holding and hypoxic swimming is that it improves a swimmer's lung capacity and endurance. When a swimmer holds their breath and swims underwater or a lap of the pool without breathing, they are forced to use their oxygen more efficiently. This can lead to an increased lung capacity, allowing the swimmer to hold their breath for longer periods of time and swim longer distances. You can also see this technique used in many competitive sprint events. Most international 50 metre sprint specialists will not even take a breath on their one length sprint race. Butterfly swimmers may breathe every 5 or 6 strokes during a race. These elements of a race are often practiced and perfected during their swimming training. During sprint races, swimmers may choose to limit their breathing to reduce drag and maintain their speed. For example, in a freestyle sprint event, a swimmer may take fewer breaths or even hold their breath for short periods to maximize their efficiency and speed through the water.

Breath holding can be a useful technique for triathletes during the swim portion of the race. By limiting the frequency of their breaths, triathletes can reduce the amount of time they spend with their head out of the water and maintain their momentum and speed. This can be particularly beneficial in choppy or rough water conditions where it may be more difficult to maintain a consistent breathing pattern. However, it's important for triathletes to practice breath holding in a safe and controlled environment and to avoid pushing themselves beyond their limits to prevent the risks associated with prolonged oxygen deprivation.

Please talk to our Strictly Swimming London coaches about adding some hypoxic breath holding work into your lessons.
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Another benefit of breath holding and hypoxic swimming in your lessons is that it improves a swimmer's mental toughness. Swimming underwater for extended periods of time requires a great deal of mental focus and concentration. This type of training can help swimmers and triathletes develop a stronger mental game, allowing them to perform better under pressure.

​Additionally, hypoxic training has been shown to improve the body's ability to use oxygen effectively, by triggering the production of additional red blood cells, this can be beneficial for any endurance sports.

However, it is important to note that breath holding and hypoxic swimming can also be dangerous if not done properly. One of the main risks associated with this technique is the potential for a shallow water blackout. A shallow water blackout occurs when a swimmer loses consciousness due to a lack of oxygen. This can happen if a swimmer holds their breath for too long or if they push themselves too hard during training.

To minimize the risks associated with breath holding and hypoxic swimming, it is important for swimmers and triathletes to always have proper supervision and to never swim alone. It's also important to start with shorter periods of time and gradually increase the duration of breath holding as you improve. Setting realistic goals and not pushing yourself too hard is also crucial.

​It's also essential to have proper breathing techniques before starting hypoxic training lessons, otherwise the risk of blackout could be higher. Swimmers should also be aware of the signs of hypoxia, such as dizziness, confusion, or nausea, and should stop training immediately if they experience any of these symptoms. Strictly Swimming London coaches will take you though some gradual steps to minimise these risks.

In conclusion, breath holding can be a useful training tool for swimmers as it helps to increase their lung capacity, improve their oxygen utilization, and develop their mental toughness. By holding their breath for short periods of time, swimmers can learn to manage their oxygen levels more effectively and become more efficient in the water. Additionally, breath holding can be particularly useful for sprinters as it allows them to maintain their speed and reduce drag by minimizing their head movement. However, it's important for swimmers to approach breath holding with caution and receive proper training to avoid the risks associated with prolonged oxygen deprivation. With proper supervision during your Strictly Swimming London lessons, realistic goals, and a gradual increase in duration, swimmers can safely and effectively use breath holding and hypoxic swimming to improve their performance.

​The sport of swimming requires a combination of cardiovascular endurance, muscular strength, and flexibility to execute the four swimming strokes effectively. Flexibility is an essential aspect of swimming and triathlon, as it enables swimmers and triathletes to achieve proper technique and reduce the risk of injury.

Requirements of Flexibility in the Four Swimming Strokes:

Flexibility is necessary in all four swimming strokes, but the degree of flexibility required varies:

The freestyle stroke, also known as the front crawl, requires a significant range of motion in the shoulders, back, and hips to perform efficiently. Swimmers who lack flexibility in these areas may struggle to maintain proper form, resulting in slower swim times and an increased risk of injury. Proper freestyle technique requires the swimmer to keep their head down, their hips up, and their arms reaching forward with each stroke.

Breaststroke requires a unique combination of power, speed, and flexibility. It is a slower stroke than freestyle, but it requires more coordination and timing. The stroke requires the swimmer to pull their arms back while simultaneously pushing their hips forward, resulting in a “frog-like” motion. Swimmers must have adequate hip, knee, and ankle flexibility to execute the stroke properly. Without proper flexibility, swimmers may experience discomfort and difficulty achieving the necessary range of motion.

Butterfly is one of the most challenging swimming strokes to master, as it requires significant strength and flexibility. It is a demanding stroke that requires a high degree of coordination and synchronization. The stroke involves a dolphin kick and a simultaneous arm pull that requires extensive shoulder, back, and hip flexibility. Swimmers who lack flexibility in these areas may struggle to execute the stroke correctly and may experience shoulder and back pain.

Backstroke requires the swimmer to maintain a horizontal position while floating on their back. It requires a significant degree of shoulder and back flexibility, as the swimmer must reach their arms above their head and maintain a straight line while kicking. Swimmers who lack flexibility in these areas may struggle to maintain proper form and may experience discomfort in their shoulders and back.

Body Types and Flexibility:

Body type can play a significant role in a swimmer’s flexibility. Individuals with a mesomorphic body type, characterized by muscular and athletic builds, tend to have higher levels of flexibility. These individuals have a higher muscle-to-fat ratio and are often more physically active, which can contribute to greater flexibility.

Individuals with an ectomorphic body type, characterized by a lean and slender build, tend to have lower levels of flexibility. These individuals have less muscle mass and may struggle to maintain proper form in the water, resulting in slower swim times and an increased risk of injury.

Individuals with an endomorphic body type, characterized by a heavier build and higher body fat percentage, may struggle with flexibility. These individuals may carry excess weight in their hips and thighs, making it challenging to achieve the necessary range of motion in certain swimming strokes.

Increasing Flexibility:

Flexibility is a critical aspect of swimming, and there are several ways to increase flexibility, including stretching, yoga, and Pilates. Regular stretching can improve flexibility and reduce the risk of injury. We can tailor your Strictly Swimming London lessons to help you with flexibility.

1. Stretching: Incorporating regular stretching into your routine can help to gradually improve your flexibility over time. Focus on dynamic stretching before exercise and static stretching after.
2. Yoga: Practicing yoga can help to improve flexibility, balance, and strength. There are many yoga poses that can target specific muscle groups and improve range of motion.
3. Pilates: Similar to yoga, Pilates is a low-impact exercise that focuses on strength, flexibility, and posture. It involves controlled movements that can improve joint mobility and flexibility.
4. Foam rolling: Foam rolling is a self-myofascial release technique that can help to improve flexibility and reduce muscle soreness. By using a foam roller to apply pressure to specific muscles, you can help to break up knots and release tension.

By incorporating one or more of these methods into your routine and lessons, you can gradually increase your flexibility. Speak to your Strictly Swimming London coach for a plan to increase your flexibility.

Here are some swimmers who are known for their excellent flexibility:

1. Michael Phelps: Phelps is one of the most successful swimmers of all time, and he is known for his exceptional flexibility. He has a long torso and arms, which allows him to create a powerful and efficient stroke.
2. Natalie Coughlin: Coughlin is a 12-time Olympic medallist who is known for her versatility and flexibility. She has a strong core and a smooth, flexible stroke that allows her to maintain speed and efficiency over long distances.
3. Ryan Lochte: Lochte is a six-time Olympic medallist who is known for his strength and flexibility. He has a long, powerful stroke that is aided by his exceptional flexibility and range of motion.
4. Missy Franklin: Franklin is a five-time Olympic gold medallist who is known for her natural flexibility and athleticism. She has a fluid, efficient stroke that is supported by her strong core and flexible joints.
5. Katie Ledecky: Ledecky is a five-time Olympic gold medallist who is known for her endurance and efficiency in the water. She has a smooth, flexible stroke that allows her to maintain speed and efficiency over long distances.

If you would like to know more or book a lesson with strictly swimming, just get in touch with us.
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Tips for Overcoming Open Water Swim Fears

For many triathletes and open water swimmers, a lake, the sea or even rivers can trigger a sense of panic and anxiety. This can result in swimming off course and swimming longer distances than necessary. It can result in irregular breathing making your swim far more difficult. It is important to work on removing these mental blocks and anxiety to ensure that you are swimming efficiently in open water.  


Most Common Open Water Fears

Poor water clarity: Murky lakes or cloudy seas that obscure the depths make many swimmers feel uneasy as they have no idea what they are swimming over and whether there are obstacles in their way.

Deep, clear water: In contrast to pool swimming or your lessons, visibly seeing the bottom of the ocean far beneath you can make some feel frightened and uncomfortable. This feeling has often been compared to vertigo.

Sea life: It is very common for even adult swimmers to be nervous of the idea they are not swimming alone and sharing the water with sea life.

Cold Water: Open water swimming is usually a lot colder that a swimming pool and lessons.

Disorientation: Finding your swim bearings in open water can take some getting used to. There is no bottom of the pool to concentrate on to follow a straight line. Equally, as in your lessons, there aren’t any floating lane ropes or visual cues to support you. The water can also be very unpredictable with currents, chops, and swell.

Ways to Overcome your Fears of Open Water Swimming

Introducing yourself slowly to open water can typically help swimmers and triathletes overcome their fears. Identify which elements make you anxious and gradually expose yourself to those elements. By gradually doing this, your negative response will reduce and will empower you to stay relaxed and calm. We can help you with this during your Strictly Swimming London lessons.

Find the best swim gear for you: Wearing the right swim gear while open water swimming is vital. A proper-fitting wetsuit of suitable thickness is necessary in cold water, and it will keep your body temperature at safe levels, add buoyancy, reduce drag and protect you against sharp objects and other swimmers. Snug, tight-fitting goggles are also a must. At Strictly Swimming London, we can practice using your wetsuit during your swimming lessons. Please talk to your coach about this.

Familiarise yourself with the area: Identify good entry and exit points in the open water. Check out the water clarity and the feel of the water temperature. Research the area online and check out any forums that can offer advice on specific lakes, beaches, or rivers. Always ask a lifeguard who may be on duty for the area for guidance on the safest parts of the area and things to look out for.

Adapt technique: Unlike pool swimming or even during your lessons, swimming in the sea or lakes often requires triathletes and open water swimmers to adapt their stroke techniques to counteract the choppy water and currents. The three main adaptions are increasing to a faster turnover of the arms and stroke rate, a shorter stroke underwater and a punchier style. 

Swim with a friend: When heading into open water to train, take at least one other person (particularly a friend who is experienced in triathlon)— this can be either a fellow swimmer or just someone who can act as a spotter. Alternatively, why not join a swim or triathlon club. Club members can offer swim support and guidance (which is much more fun).

Become mentally strong: Commit to regular open water swimming training sessions and lessons. Start off gradually and slowly. Be aware of your expectations and you will overcome the anxiety associated with open water swimming Prepare your mind for your triathlon as you may be perfecting your stroke during your lessons with us at Strictly Swimming London, but all this work in the pool can be lost if you do not practice this mindful training of what is required in open water.

Most triathletes have experienced fear and anxiety in the sea and lakes. At Strictly Swimming London, we can help take you through the steps to overcome this fear.  Have faith that with practice, this will be a thing of the past!

In conclusion, overcoming a fear of open water and sea swimming is not easy, but it is possible. By following these steps, you can build your confidence and start enjoying the ocean in no time. Remember to take things slowly and be patient with yourself as you work through your fear. With time and practice, you'll be swimming in the ocean with ease and confidence.

​Please contact Strictly Swimming London for adult lessons.