TECHNIQUE TRAINING
BEGINNERS’ SWIM BOOSTER COURSE
Nervous about open water swimming? You’re not alone. Even the most experienced open water swimmers have the odd fleeting fear about strong currents, waterborne diseases, mass starts and sharks. Rick Kiddle looks at how to keep those worries in proportion
PART TWO: OVERCOME YOUR FEARS
However much we might deny it, those training for open water swimming will doubtless all have a modicum of fear at some point, whether it is about fighting for position, the water depth, or that you will panic. If you do have a
PEOPLE WHO PANIC
I coach one age-group triathlete, a man’s man in his 40s. He’s a black belt in karate, not afraid of anything: except water. Take him two feet away from the shore and there’s a strong possibility he will succumb to a panic attack, convinced he’s going to drown. His irrational and unpredictable fear stems from a near-drowning accident he had as a teenager. He can swim – with a wetsuit on, he’s virtually unsinkable – but the fear is never far away. Although his confidence grows throughout the season, we need to restart each year. Over the years we’ve developed a number of strategies that help him to cope. Initially we swim within touching distance so he knows I’m there if he needs help. However, he needs to race alone, so we’ve had to learn how to deal with that. The key is to have things to focus on, other than the possibility of drowning. I usually start with breathing, as that is fundamental (see ‘Breathe easy’, page 26). If he feels a panic coming on, I get him to roll onto his back.With his wetsuit on, he floats comfortably, his mouth is out of the water and he can breathe. However, when lying on one's back in the water it’s hard to look around. He therefore calms himself for a count of three and then moves into a sitting position. Again, the wetsuit keeps him afloat, but sitting lifts his head of the water allowing him to look around. When racing, he makes sure he stays close to the rescue boats. The reassurance of the boats helps reduce the chance of a panic attack. Another swimmer, a woman this time, was convinced her wetsuit was too tight. However, this is hardly ever the case. It’s more likely that people have over-inflated their lungs. I asked this woman to lie face down in the water, in a deep-water start position, and breathe out. Once I saw enough bubbles, I knew she’d emptied her lungs and would be able to breathe again normally. I then suggested she concentrated on counting her strokes when swimming, and minimised the use of her legs to conserve energy and oxygen. Often a change of focus can make the difference between a successful swim and a panic attack.
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tendency to panic, sometimes it may only be one small thing that sets you off, or a combination of seemingly innocuous things that add up to a worrying situation in your head. Fear of water is perfectly natural – it evolved to protect us from
drowning – but panicking can lead us into more difficulties, so it’s important to do whatever we can to prevent this feeling. It’s also vital to understand the risks of open water swimming so you can manage them, while still enjoying the sport. There’s no sure-fire way to avoid panic attacks, as everyone’s
psychology is different. However, there are a number of strategies you can use for facing your fears, which you can adopt and adapt to your own needs.
SAFETY FIRST Ensuring practical safety measures are in place means you will have no legitimate reason to panic. When swimming in open water it is vital that you pick a venue where it is safe and never swim alone. If it is an event organised by a group, ensure they have both lifeguards and boat cover. This will boost your confidence as you know support is there if you get into difficulties. If you’re particularly nervous, tell the group leaders that you may have a problem so they can keep a close eye on you. Remember: they are there for you. Beginners may want to attend a training course or 1-2-1 session with a qualified open water coach. This is particularly helpful for those who aren’t confident in the water or who have had problems in the past. Working with an experienced coach can help remove the risk of future panic attacks.
BE PREPARED Choose your equipment wisely. If you have complete trust in it then it will be safer. Start with your goggles. Are they comfortable? They should fit perfectly and be totally watertight. Most importantly, you have to be able to see when wearing them so they need the correct lenses: prescription goggles can be a big help to some people. Clear- or rose-tinted lenses may leave you dazzled on sunny days. On the other hand, a darkly tinted lens may be a handicap in poor light, so ensure you have the right pair for the conditions. Most goggles now have an anti-fog coating. However this doesn’t last. A hot face, combined with cold water, can steam up new goggles. Your kit bag should therefore include anti-fog spray.
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