Please find some tips and advice below for taking part in the One-Mile Swim. Also see the Outdoor Swimming Society website for places to train, tips and other events.
Can you cover the distance?
You should be able to swim one mile in a swimming pool in about an hour. This means being able to do one of the following: 64 lengths of a 25 metre pool or 48 lengths of a 33 metre pool or 32 lengths of a 50 metre pool.
What stroke should you use?
Most open water swimmers do front crawl, however, you may find it easier to swim breaststroke. Backstroke is not recommended as you obviously cannot see where you are going. With breaststroke it is easier to spot the buoys as you swim and to catch your breath if the water is a little choppy or there are a lot of swimmers near you.
Front crawl is generally faster, though most swimmers use both breaststroke and front crawl at various times during the swim. No swimming aids will be allowed during the swim.
Do you need to train in open water before the swim?
No. Concentrate on building up your stamina and fitness levels in a normal swimming pool.
Obviously there are differences between the pool and the open water. In a pool there is a wall to push off regularly or to stop for a short rest.
Whilst the water at Roadford Lake is clean, you will not be able to see for more than a few feet in the front or beneath you. You will need to lift your head to the front regularly to keep an eye on your course and the buoys.
The water will be colder. Despite anticipated warmer temperatures in September, swim specific wetsuits/body suits are strongly recommend particularly if this is your first open water swim. Wetsuits give added warmth and buoyancy.
How much training do you need to do?
Ideally, train twice a week and build up to three times a week. Try to train on a regular basis to encourage a routine.
Mix your training sessions to prevent boredom and build endurance. Short distances with brief rest stops between (try to keep a total of at least I km). Check your swim technique and think about your stroke, ensuring you complete each stroke fully. Swim a long distance regularly, keeping it slow and steady and increase the distance over the sessions
Your wetsuit
Although it is expected that the water temperature will be mild in September, wetsuits are strongly recommended, particularly if this is your first open water swim. Order/hire your wetsuit well before the event to try for fit and comfort. Before the start of the swim, get in the water early, especially getting your arms and face in the water can be a good strategy. No swimming aids will be allowed.
The swim
Swimmers will assemble in allocated holding zones near the waterside. A race official will give instructions about the swim and start the race. All swimmers will be out of the water at the start of the swim and run/walk into the water.
If this will be your first experience of an open water swim, you should expect a lot of chaos in the water in first 10–100 metres. It is often best to stay to the side or the back or both. If you get kicked or get your goggles knocked off don't panic. Also, unlike with pool water you most likely will not be able to see through the water very far. This means that you have to look above the water to stay on course.
The course is triangular in shape and each leg is approximately 500 metres. There are two buoys at each turn, to avoid congestion of swimmers. Swimmers will swim towards the left of the start point and then continue clock wise. Ensure that you swim around the outside of the buoys, keeping them on your right side at all times.
Canoe marshals will be in the water at regular intervals to help swimmers stay on course. If you get into any difficulty, try to swim clear of other swimmers and raise your hand. The canoe marshal will come to your aid, where you will be able to hold onto the canoe which will take you to one of the rescue boats positioned around the course.
The finish line will be out of the water, approximately 20 metres from the water. We are using a chipping system this year which will time each individual swimmer. Please move from the finish area as quickly as possible to help keep the area clear for other swimmers. On completion of the swim, return to the registration area where you will receive your certificate and goody bag.
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