|
CORNHUSKER STATE GAMES
OPEN WATER SWIMMING
No Walls - No
Lines - No Limits
Open Water Swim Clinics
Information shown below is for the 2009 clinics. 2010
information will be posted as it becomes available.
Are you registered for the Cornhusker State Games Open Water
Swimming Event?
Great!
It's an exciting and fun challenge.
To help you get ready, B-T Aquatics is offering a series of
six Open Water Swim Clinics.
At the clinics you will learn the fundamentals of open water
swimming: good stroke
technique, efficient ins and outs of the water, sighting and
swimming in a straight line, methods to manage nervousness in the
open water, and strategies for effective training and smart racing.
You will also participate in some conditioning sets. All this
will make you a safer swimmer, a confident swimmer, and a faster
swimmer!
These clinics
are for those who have experience swimming open water AND for those
who will be experiencing it for the first time!
DATES:
June 6, 13, 20, 27, July 11, 18
TIME: 1:00 PM - 3:00 PM
COST:
Free with registration in Cornhusker State Games Open Water
Swim event
REGISTRATION:
The clinic are open to anyone who is already registered for the
Cornhusker State Games Open Water Swimming event. Clinic pre-registration
is required. We do not
allow drop-ins.
Email Coach Jeanie Neal to reserve your
spot! aquatics@brownell.edu
Map to Brownell-Talbot School Pool
CLINIC AGENDA
| June 6 |
June 13 |
June 20 |
June 27 |
July 11 |
Equipment
Drills & Training
Training for Open
Water in a Pool
CLINIC NOTES
EQUIPMENT
Cap: You must wear the cap provided by race
management.
Goggles: Pretest the fit and have
an extra preadjusted pair with you. Clear goggles are
best in cloudy weather, smoke goggles are preferred on sunny
days. Smoked mirrored goggles can help cut down on
glare. Prescription goggles are available at
www.kiefer.com
Wet suits: Not allowed at the CSG.
Ear plugs:
Not necessary at the CSG. Can be very helpful in cold
water swims.
Watch: Make sure your watch is
waterproof and easy to read.
Sunscreen: Use a
30 SPR waterproof sunscreen. Apply it as soon as you
get up and again thirty-minutes before you swim.
Fluids & Food: Drink at least a pint of water/fluid
thirty minutes before your swim. You will need to drink
during longer swims.
TRAINING HINTS
Practice to improve your stroke. Stroke
counts will indicate your stroke efficiency.
Train
with longer distance sets. Get the feeling of not
stopping every 100 or 200. ong pace work is what you
need to be able to handle the distance, with some short
interval sets to work on speed.
HANDOUTS
Week 1 Practices
&
Test Set Information |
The
Elements
Supplemental
Training Ideas
Pacing
CLINIC NOTES
THE ELEMENTS
The CSG is a hot weather, warm water swim.
Hydrate! Take in lots of cool liquids. Do not
wear your cap when you are not swimming
Nebraska is
windy in July and the water is often choppy. Swimming
in chop will tire you out. You also run the rish of
swallowing a lot of water. You may need to back off a
little to conserve your energy in chop.
Visibility is
bad at Holmes Lake. Try to learn the course before the
race. Warm-up by swimming out to a couple buoys and
sight the course.
Fear: Fear of open water
swimming is a very real thing. If you feel
uncomfortable, it is always safest to recognize this feeling
and then make a conscious decision one way or the other.
Experience will help. The more races and the more time
training in open water you do, the better for easing fears.
Luckily, in the heat of the moment of a race, a lot of times
your forget about the fear, which is another way of
overcoming it. Remind yourself that there is safety in
numbers!
TRAINING HINTS
Practice Head-Up swimming to improve your navigation.
Keep your head still and looking at a fixed point in the
distance. (Bonus: head-up swimming is great for
the abs!)
Once a week do a straight 1-mile, 2-mile,
or longer swim for time. Keep track of your times.
SUPPLEMENTAL TRAINING IDEAS
Dry land
training is not a substitute for swimming, but it is better
than nothing:
Stretch Cords, Calisthenics,
Stretching, Swim Bench, Running, Cycling, Weight Training,
Massage.
HANDOUTS
Week 2
Practices
&
Test Set Information
|
Navigation
Race Preparation
Handling the Unexpected
CLINIC NOTES
NAVIGATION
Sighting is lifting your head to look
in front and around you with only your eyes out of the
water. This can be practiced during any workout.
Sight about every 6 to 8 strokes. It's hard to get
very off course with this amount of strokes. Pay
attention and get to know your ability to swim straight and
to which way you veer.
Sight by staying aware of your
surroundings. Swimmers will often go off course by not
doing this. In a race, the field will be following the
better swimmers who normally navigate well. Avoid a
situation where there are no swimmers around you - unless
you are well in front of the pack! However, don't
always follow the leader. Trust your instincts if you
have reviewed the course carefully.
Use
landmarks. Be careful using boats because boats have a
tendency to move.
Learn to bilateral breath, it can
be very important to assist in sighting to the right and to
the left. It can also help you correct the angle to
which you veer, and it can help with neck and shoulder
fatigue in long swims.
TRAINING HINTS
Pick-up Drill: Take 25 strokes easy, then
25 strokes FAST. You can also try 25 easy, 25 fast, 25
easy 50 fast, 25 easy 75 fast, etc. This is a good drill for
concentration and to get a sense of changing speed.
HANDOUTS
Week 3 Practices
&
Test
Set Information |
Nutrition Tips
Race Strategies &
Techniques
CLINIC NOTES
NUTRITION
Maintaining a healthy, balanced diet and hydration level is
extremely important for swimmers training for and competing
in open water swims. Race day nutrition is important, but
even more important are the days and weeks leading up to the
swim. Start preparing your body for your race today.
(Bodily functions: If you are taking in the proper
amount of fluids, chances are they will need to come out of
you, usually in the form of urine. You won't sweat
enough to get rid of all the fluids through your pores, so
urination is part of the game in the longer races.
Urinating while swimming is something you may need to
practice in open water as part of your training - not in my
pool, please!
RACE STRATEGIES
Remember that
every race is different. Even the same venue will be
different from year to year. The key to a successful
swim is being aware of the conditions THAT DAY, and planning
accordingly.
Check out the course and listen
carefully to instructions. Consider the conditions as
you plan your race.
Note where the buoys are set, and
know to which side of the buoys you are to swim. Where is
the start and how will it be conducted? Where and how do
you finish? Are there stationary landmarks you can use for
navigation. What adjustments may need to be made for the
weather? Will wind and wave action affect your ability to
sight and maintain course? Landscape of the
finish area: rocks, sand, etc. What is the water
temperature and how will that affect your plans to stay
hydrated.
MORE ON HANDOUTS
HANDOUTS
Nutrition and Race Strategy
|
Finishing A Race
Putting it All
Together
Tips for Race Day
CANCELLED
|
July 18: Practice Event - just like race day!
CANCELLED
2009 CORNHUSKER STATE GAMES:
Registration deadline is June 22, 2009.
|
1 Kilometer
Race
7:30 AM
|
750 Meters Race
Triathlon Distance
8:45 AM
|
150 Yard Race
Kids Triathlon Distance
9:30 AM
|
Combined
3K & 5K Distances
10:00 AM
|
|
Check-In Opens: 7:00 AM
Warm-up: 7:15 AM
Check-In Deadline: 7:30 AM
Report: 7:40 AM
Race Start: 7:45 AM
|
Check-In Opens: 7:00 AM
Warm-up: 8:15 AM
Check-In Deadline: 8:30 AM
Report: 8:40 AM
Race Start: 8:45 AM
|
Check-In Opens: 7:00 AM
Warm-up: 9:15 AM
Check-In Deadline: 9:30 AM
Report: 9:40 AM
Race Start: 9:45 AM
|
Check-in
Opens: 7:00 AM
Warm-up:
9:15 AM
Check-In
Deadline: 9:30 AM
Report: 9:55
AM
Race Start:
10:00 AM
|
|
Brownell-Talbot School
Aquatics - Omaha, Nebraska