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CURRENT a! airs

70 sportz people BY LEONG WAI KIT

Without proper preparation, open water swimming can

be disastrous – even if you consider yourself a strong

swimmer. Experts explain why we should be wave-smart.

If numbers of recent endurance races are anything to go by, Singaporeans are not only getting sportier, we’re getting tougher with thons of grueling races.

But while some are fi t enough to manage sports like marathons, bi- and triathlons, not all have the time to train su! ciently for these races.

And when it comes to races involving long distance open water swimming (distances can range from 1.5km to 3.8km in the sea), insu! cient training can be life-endangering.

Don’t plunge in blindly“Swimming in the sea is very di" erent from swimming in the pool because open waters have additional dangers,” says president of the Singapore Life Saving Society Richard Tan.

“These include waves that can vary greatly in size, intensity and frequency; changing water conditions; as well as rip and lateral currents,” he says.

Rip currents are rapid seaward currents capable of carrying a swimmer very far from the shore; while lateral currents – rough currents that run parallel to the shore – make it di! cult for swimmers to swim shoreward.

And even if you consider yourself a strong swimmer who can swim 30 laps continuously in under 40mins – a criterion for participants of the annual Singapore Biathlon – open water swimming can still be a challenge.

Synergy Multi-Sport founder and principal coach Eugene Lee says: “Most pool swimmers underestimate the sea conditions, thinking that if they are fi t enough in still water, they are fi t enough to swim in open water.

“But on actual race day, fi rst-time swimmers can be overwhelmed by the crowd. There will be chaos in the water: People will not only be swimming very closely to you, they will be swimming on top of you just to get ahead. If you’re not prepared for this competitive chaos, you’ll panic, especially when your head gets dunked in water.”

Waves of panicWhen the momentum of a swimmer gets disrupted – such as when kicked in the face or overcome by a strong wave – his physiological reactions can stress the cardiovascular and musculoskeletal system, says Dr Roger Tian, Registrar at Changi General Hospital’s Sports Medicine Centre.

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“The increased physical e! ort [to stay afl oat]

increases the heart and respiratory rates as well as blood pressure. For individuals with heart disease, it can trigger a heart

attack.

“Also, excessively cold water [in the sea]

can increase stress on the heart and can a! ect the

normal conduction of impulses in the heart, triggering fatal abnormal

rhythms. Stress hormones such as adrenaline released during intense activity or during panic or anxiety have a similar e! ect.

“If you lose your bearings or accidentally gulp down a lot of water, switch to a more comfortable swimming stroke or tread water to recompose and regulate your breathing.”

Tide and testedAlthough Dr Tian says waves in local waters usually don’t exceed 0.5m in height, tide changes – every six hours – can cause problems.

In some cases, strong tide changes can require a doubling of e! ort. That means, if a swimmer usually takes 40mins to cover 1.5km, he might take 1hr 20mins to do the same distance during a strong tide change.

This, in the long run, drains a swimmer’s strength and can be dangerous if he isn’t fi t enough.

Test water ! rst One of the ways to prepare for open water swimming, advises Eugene, is to train realistically.

“Apart from getting your swimming strokes correct, you should ensure you’re comfortable on the race day. For instance, if you’re uncomfortable swimming in crowded conditions, get used to it by swimming with groups of friends, and familiarize yourself with sea swimming in a safe environment, to get used to open water conditions.”

Sharing Eugene’s sentiments is Tribob head coach Alister Russell: “Be realistic, especially if you’re a weekend warrior (a term used to describe people who train infrequently). Choose events that suit your current skills and fi tness levels, and learn to swim properly so that you can complete your event safely.

“Training for a couple of weeks just before an event isn’t su" cient. Techniques and fi tness take time to develop. Remember, if you’re not prepared and get into di! culties, you endanger those around you too.”

A stroke of genius The best swimming stroke to use in open water is defi nitely front crawl. When swum correctly –with proper stroking, breathing and kicking – front crawl is the fastest stroke of all swimming styles, says Eugene who is himself a former SEA Games gold medalist in fi n swimming.

Most beginner swimmers prefer breast stroke because they can see ahead as they breathe. But it is an energy-draining swimming style, since it employs equal upper and lower body strengths.

“In races such as triathlons, it’s defi nitely more practical to use front crawl since it employs 80 percent upper and 20 percent lower body strength. This reserves energy for subsequent biking and running legs,” he says.

Indeed, energy conservation in water is crucial. According to a recent study by the American College of Cardiology, the risk of sudden death in triathlons is higher than that of marathons. One explanation for this is that it’s less easy to rest while swimming, unlike during biking or running legs.

As a general guide, Dr Tian advises open water swimmers to swim at least 1.5 times the race distance during training.

“If you’ve never swum in the sea before, pair up with a buddy and swim in a safe environment, or join training sessions such as swim clinics. And most importantly, if you are not confi dent in the pool, you’re probably not ready for an open water swim.”

72 sportz people