{"id":451,"date":"2020-05-31T03:33:00","date_gmt":"2020-05-31T01:33:00","guid":{"rendered":"https:\/\/bewatertraining.com\/en\/?p=451"},"modified":"2020-08-13T00:34:03","modified_gmt":"2020-08-12T22:34:03","slug":"orientation-in-open-water","status":"publish","type":"post","link":"https:\/\/bewatertraining.com\/en\/orientation-in-open-water\/","title":{"rendered":"Orientation in Open Water"},"content":{"rendered":"\n<p>Many of you ask me what you can do to gain better orientation skills by swimming in open water.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>GENERAL CONSIDERATIONS<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Practice and have experience. Holding sessions in open water will make you improve a lot.<\/li><li>Have a balanced swim. This is accomplished by rotating the shoulders equally on both sides. If you roll more pronounced to one side than the other, it will make you swim off course pulling you to that side.<\/li><li>Look for references on the shore on the same path as the buoy. You must do this before you start swimming and at each turn of the buoy.<\/li><li>Raise your head to look, but don&#8217;t constantly swim with your head out, it&#8217;s really exhausting.<\/li><li>Don&#8217;t stick your whole head out of the water. Unless there is a lot of surf, you don&#8217;t need to put your head out completely, just put your eyes out to look.<\/li><li>Don&#8217;t breathe ahead. Even if you lift your head to look ahead, breathe from the side. This will cover the waves with your own head and avoid taking a drink of water.<\/li><li>Look just ahead just and only when necessary. If you are going alone or leading a group, you will probably have to look more, but not all strokes. Every 10 or 12 strokes. If you are in a group and the rest of the swimmers are well oriented, you probably don&#8217;t need to look until 20 or 30 strokes.<\/li><li>Many times you are not the problem, you are diverted by the current, the wind or the waves. You must take this factor into account and modify your swimming to get a straight path.<\/li><li>Look at the bottom and if the water is clear you will see the ripples in the sand. Normally these undulations follow a uniform pattern caused by the direction of the waves or the current. You can take these lines in the sand as one more orientation reference.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ORIENTATION TECHNIQUES IN OPEN WATER<\/strong><\/h3>\n\n\n\n<p>&#8211; FRONT VISION: raise your head in front when you rest your opposite hand on the side you are going to breathe. Example: If you breathe from the right side, raise your head when you rest your left arm. Breathing must be lateral.<\/p>\n\n\n\n<p>-HEAD START: Before starting you should warm up and make sure you know the depth, height and angle of entry into the water &#8230;<\/p>\n\n\n\n<p>&#8211; If it is from pontoon-curb-pole:<\/p>\n\n\n\n<p>&#8211; Make a good clean entry<\/p>\n\n\n\n<p>&#8211; Do not angle your body to much in the dive, better to have a flatter output.<br>&#8211; Train the underwater butterfly stroke. If you do it right, in the first 10-15 meters you will start half a body ahead.<br>&#8211; Work on your reaction speed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>WATER STARTS:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>You must start as fast as possible giving a scissor kick and a stroke in the water.<\/li><li>If they allow you, put your head on the starting line but your body as far forward as possible.<\/li><li>You may have to give a few strokes with your head out and above all do not sink.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BEACH RUNNING STARTS:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Attentive at the exit. Run as fast as possible towards the water and take the first strides when you reach it, lifting your knees to gain meters without swimming.<\/li><li>Dolphin jump. Depending on the depth progression, perform several dolphin jumps. The moment the water passes your waist, assess if you continue doing this technique.<\/li><li>If you manage to get into a good hydrodynamic position, take a couple of butterfly kicks or several crawl kicks under the water<\/li><\/ul>\n\n\n\n<p>These are some tips that you should put into practice during training and races, which will happen more precisely with practice. Do not despair if they do not come out the first time, keep trying because you will see that little by little you will gain confidence and this will make you be able to be aware of the multitude of variables that can occur in an open water race or training session.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of you ask me what you can do to gain better orientation skills by swimming in open water. GENERAL CONSIDERATIONS Practice and have experience. Holding sessions in open water will make you improve a lot. Have a balanced swim. This is accomplished by rotating the shoulders equally on both sides. If you roll more&#8230;<\/p>\n","protected":false},"author":1,"featured_media":452,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1188,1121],"tags":[],"class_list":["post-451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-swimming","category-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Orientation in Open Water - Be Water Training | English Version<\/title>\n<meta name=\"description\" content=\"Many of you ask me what you can do to gain better orientation skills by swimming in open water. 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