Open Water - Swim workouts done either in a lake, pond, or ocean (always swim with a buddy in open water), or done as a continuous pool swim if open water is not available! (But we have open water!!!!!)

Interval - A specific time to swim a set distance. For example, 1 minute to swim 2 lengths freestyle (50 free).

Pull (P) - using a pull buoy to focus on upper arm strength-no kicking!

Pull buoy - Flotation devise used between the legs to keep them afloat.

Tarzan - Freestyle swimming keeping your head high out of the water and focusing on one point in the distance. Great for open water swimming!

Kick board -  is used to work the legs only. (Kicking-K)

1650 -  1 mile or 66 lengths of the pool

100 - 4 lengths of the pool

75 - 3 lengths of the pool

50 - 2 lengths of the pool

(Any additional swim questions, ask a masters swim instructor at your local club!)

What Goggles to Wear on Race day?

Bright Day: If you are swimming point to point toward the sun, use a darker tint.  A looped course finishing into the sun should also have a darker tint, so you are not blinded coming into shore!  If the loop finishes with your back to the sun, a lighter tint is better.

Overcast Day: Consider completely clear if you think it will stay overcast.  Use light-tinted lenses if the weather is forecast to change.  Ironman racers should consider lighter tints if they are starting in darker conditions. For those of you who just don’t want to see what you are swimming through then go dark!!!!!

For the Hard Cores: In fresh-water swims try wearing no goggles.  There will be nothing to fog up or get kicked off.  This is not recommended if you wear contact lenses or if the swim takes place in saltwater.

A Last Tip: Go to the course the day before at race time and see what the sun is doing.  Pick some bigger landmarks on the horizon then sight off of these rather than relying on the buoys.  And when in doubt, follow the feet/splash in front of you!

OPEN WATER SWIMMING 101!

Common Fears of open water swimming

1. Panic of drowning

2. Claustrophobia

3. Getting hit in the face or being pushed under water

4. Water filling up goggles

5. Swallowing water

How to handle these fears:

Practice, practice, practice!!!  Remember to keep calm, help is always nearby.  Float on your back until you can relax and get back into your groove.

Stay calm and focused  Swim away from the pack.

Swim away from the pack  Don’t start the race in the middle; start on the outside or back of the group.

Stop, tread water and clear your goggles  This only takes a few minutes!

Stop, spit out the water and keep going

What should I practice in an open water swim?

Sighting:  Remember you will have to swim from buoy to buoy and if you get off course, you will be making the swim even longer.  You need to practice seeing where you are going while breathing and staying relaxed. Practice Tarzan swimming to spot the buoy!

Bilateral Breathing (breathing to either side):  This is important for avoiding swimmers and will allow you to sight the shoreline to stay on course if swimming down a river.  You will also avoid getting water in your mouth if there are waves and you can breathe on the opposite side.

Endurance:  Swim at least 30 minutes non-stop.  Remember in open water, you may not be able to touch the bottom so you will have to float on your back until you rest.

Race day clothes: This includes wet suit, goggles, and swimsuit.  You need to know how you feel in your racing clothes before the race to avoid any chafing or other mishaps. Try to swim at least once in your new race attire prior to the race day!

Running in/out of the water:  If the swim is on a beach, you may have to run in/out of the water and need to practice getting as far as possible before you begin to swim (in the water) or run (out of the water).

Adrian Karter

48 and growing strong!

1. What do you do for a living and how do you fit training into your life?                                                      I am Vice President and Sales Manager for a oil field services/ chemical sales and distribution company located in Houston. Fitting training in is always a challenge. I am usually up at 5 AM every weekday and depending on the time of year will do: Summer -  a run or bike.  Winter - weight work or swim.  Evenings are usually reserved for runs 2-3 times a week. Weekends - a brick or the proverbial long run or bike.  Luckily my wife trains for the Houston Marathon so we can always "sync" our schedules. Also, I am a Kingwood Fit coach this year so the run comes together pretty well.  The sport is very much a lifestyle for my wife and I.

2. Any past accomplishments as a kid you remember most?

As a kid I was always active and played in the Pony League (baseball) World Series.  I was 2nd team All State in football many, many years ago. I also played baseball at Baylor University.

3. Why did you start competing in triathlons and how long have you been racing?

Jumped head first into multisport 10 years ago basically looking for a challenge. Since then have done approximately 50 races plus 13 half & full marathons. Last race was on 4/30/06, which was the Oklahoma City Half; eight days after the Battle of San Jacinto race.

4. What do you like most about triathlons and what part is your favorite?

I love race day and the energy at the race. Also, I always learn something new about the sport and myself every time I race which keeps me coming back for more. Being a gear head, I always love the bike

5. What is your biggest achievement that you are most proud of?

In life - will be married for 38 years in June and I have a daughter of whom I am very proud.

6. What is your 2006 goal?

2006 goal - get my daughter's wedding done! AND looking at a late fall Half Ironman if training goes well (see First goal).

7. What would you like others to help you with this triathlon season?

The Kingwood Triathlon Club has been a very positive experience I want that to keep up. Plus, I will always need and seek help on the swim. (I know that Tina and I will be happy to help you with that!)

8. What is your favorite food and your favorite junk food?

Steak and Martinis - probably meets both criteria!!

9. Final quote!

Have always liked the Woody Allen Quote:  "Half of Life is just showing up.”  I Think this applies to Triathlons; show up to train or race and good things happen.