Ocean Swim Tips from Olympic Swim Coach Greg Salter
With the Ocean Swim Sydney calendar fast approaching, we thought we'd share some ocean swim training and racing tips to ensure you have your best race ever this season! Who better to give you the inside word than Ryan's dad Greg Salter who is an Olympic Swim coach who had 20 years of unbroken success at placing swimmers on the Australian National Team. We were lucky enough to pick his brain on the topic and here are 7 Ocean Swimming Tips and 3 sample pool programs to take your ocean swimming to the next level!
7 Ocean Swim Tips (by Olympic Swim Coach Greg Salter)
1. Be efficient. The bottom line is swimmers with both good technique AND high levels of fitness are going to be more successful in the water. Efficiency in open water is key as there are many external factors that can deplete your energy in the ocean versus in the closed environment of the pool. Factors like current, chop, wind and crowds of other competitors all drain your energy. This makes efficiency through good technique paramount.
2. Train like a 400m -1500M swimmer. (see example programs below)
3. Include pool training. Don't only swim in the ocean! The vast majority of successful open water swimmers do the bulk of their training in the pool whilst using the ocean swims and/or surf competition to practice orientation (no black line) and getting used to the external factors mentioned above.
4. Practice Visual Orientation without losing swim velocity. You must be able to orientate to buoy markers by visual means to ensure most direct route whilst taking into consideration tides and currents in an ocean swim, WITHOUT LOSING SWIM VELOCITY. You can practice using your vision for orientation in the pool by adding "head up/water polo" strokes to your session. For example, swim for 2/3 strokes every 20M in sets of 50-100m.
5. Improve pulling power and strength endurance of arm stroke. Use pull bands and/or gym program to improve your power and endurance. In addition to traditional exercises, Pilates is a great way to make sure your muscular slings and core stability systems are "connecting" well to produce efficient power whilst maintaining body alignment for optimal stream lining.
6. Do not neglect kick sets! A lot of ocean swimmers will use their legs less compared to when pool swimming due to the increased buoyancy of the saltwater. However, you will still need the power of your legs for tactical sprints and/or catching waves/swells. If not conditioned, the big muscles of your legs can easily fatigue and burn precious energy!
7. Breathe Bilaterally (both sides). It is extremely advantageous to be proficient at breathing both sides in the ocean and is a must in choppy conditions. If there is a lot of wind chop from one direction, you should be breathing away in the opposite direction. It is not productive or pleasant to get a gutful of water every breath! Breathing bilaterally also helps to balance your stroke and can help prevent overuse injuries as you increase your distance in training.
Example Ocean Swim training programs (to do in the pool)
N.B The below time cycles and distances are designed for an elite swimmer that is swimming sub 4 minutes for 400m. This is to give you an idea of how quick these olympic athletes are swimming!Obviously the majority of swimmers reading this will need to adjust the listed times and distances according to level of competitor, time constraints and fitness levels.
Example:When reducing distance, take the bulk of the volume out of the main set and slightly reduce your warm up and swim down.
When adjusting time/speed, adjust the time according to your level. In Program 2's main set..Short Rest Set.. the 1.10 cycle is for a 4min swimmer (for 400m). You would reduce this time cycle using these approximate ratios:
4min 20sec swimmer...1.15 cycle
4min 40sec swimmer...1.25 cycle
5min 00sec swimmer...1.30 cycle
6min 00sec swimmer...1.50 cycle
PROGRAM 1 - 5.6km
Warm up
1. 400m Loosen2. 4 x 150m
50 Kick
25m water-polo/ 25 Single Arm Breath Away Drill
50m Distance per Stroke (DPS)
3. 8 X 50 (60)
Power drill 15 / 35 DPS
Sprint 20 / 30 DPS
SA x 25
Mini/Max (Fastest time with minimum Strokes)
Main Set – MaxVO2
3 x 150 (easy/medium/hard on 2.15) + 3 x 100 (easy/medium/hard on 1.30)….then 50 easy (65)3 x 150 (easy/medium/hard on 2.15) + 3 x 100 (1 x easy 2 x hard on 1.30)….then 50 easy (60)3 x 150 (easy/medium/hard on 2.15) + 3 x 100 (all hard on 1.30)….then 50 easy (60)3 x 150 (easy/medium/hard on 2.15) + 6 x 50 (all hard on 45)….then 50 easy
Swim Down
5 X 100 (1 min 30) TECHNIQUE FOCUS4 X 100 (2min) KICK100 EASY
PROGRAM 2 – 6.3km
Warm up
1000 Mixed Swim/Pull/Kick
Short Rest Set
1 x 100 (1.20) + 2 x 100 (1.15) + 3 x 100 (1.10)2 x 100 (1.20) + 3 x 100 (1.15) + 4 x 100 (1.10)3 x 100 (1.20) + 4 x 100 (1.15) + 5 x 100 (1.10)2 x 100 (1.20) + 3 x 100 (1.15) + 4 x 100 (1.10)1 x 100 (1.20) + 2 x 100 (1.15) + 3 x 100 (1.10)
Swim Down
300 EASY12 x 50 KICK200 EASY
PROGRAM 3 – 5.3km
Warm up
400 Loosen Free/Back8 X 50 Kick (1-4 building intensity on 60)4 X 150 Pull (1-4 building intensity on 2.30)100 Loosen6 X 50 (60) 1. Sprint 20m 2. Build up
Main Set - Speed Endurance
2 X (12 x 50 (easy/medium/hard on 50) + 8 x 50 (easy/hard on 55)+ 100 (easy on 2min) + 4 x 50 (all hard on 60) + 200 easy)
Swim down
Drills with controlled breathingExample 5 x 100 (1.30) Breathing 3 / 5 / 7 Save
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