Open water swim series athlete guide

Welcome! I am really looking forward to working with you.

The following athlete guide will help you prepare for each open water session, outlines COVID-19 mask & safety expectations, and provides instructions to get you onboarded to receive solo workouts through Training Peaks and receive any last minute notifications about changes to training sessions.

Please review this guide prior to attendance on Saturday. Completing the onboarding process as soon as possible will ensure you don’t miss any workouts. It wont take long 🙂

Each week, I will update this page to reflect any changes to the program, accommodations for weather, etc.

Open water swim series agenda:

This program is a 6 week pre-race program for athletes looking to develop open water confidence & stamina, and improve technique in preparation for summer racing.

Each week you will receive 2-3 workouts via Training Peaks to complete on your own, plus there are 4 open water sessions where you can specifically train under the guidance of coaches. Training sessions in the open water will be specifically focused on:

• Open water confidence & endurance
• Turns, sighting, drafting, exits & entries
• Race simulation efforts

The sequence of open water & solo workouts is designed to prepare you to be ready to race in about 6 weeks with sufficient training volume to successfully complete your event. The broad outline of the program follows below.

Week 1 – Open Water Swim – Saturday June 4 (10:00AM – 12:00PM)

Forecast:

• Current water tempratures are 73 degrees, which is quite pleasant. We recommend that everyone bring a a wetsuit, both to ensure you maintain body temprature in the water and to ensure you get comfortable or reaquainted with your rubber friend.
• Forecast air temperatures are 75 degrees and partly cloudy. As always bring sunscreen. Ensure you have something warm to cover yourself when you get out the water. It will be perfect for a post swim run.

Location: Coney Island Beach, directly in front of the New York Aquarium

• Safety protocols
• Dryland warmup
• Session objectives:
  • Open water comfort & confidence development
  • Sighting effectively & efficiently
  • Swimming straight & common faults
  • Racing & up tempo breath patterns
  • Endurance development sets
• Post session – 40-60 minute run + short dryland exercise demonstration

Equipment Needs:

• Wet suit, towel, cap, swim suit, drinks & snacks
• Sneakers, socks, and running clothes, sunglasses

Bag watch: Bag watch will be provided. Athletes will be able to leave gear on the beach.

Solo workouts:

• Will include endurance sets & open water technique sets to practice in your pool.
• Swimmers will be asked to complete a time trail effort to set swim pacing zones.
• Alternative dryland strength sets.

Week 2 – Open Water Swim – Saturday June 11 (10:00AM – 12:00PM)

Forecast: Current water temperature is 67 degrees, which is a little cooler. We recommend that everyone bring a a wetsuit, both to ensure you maintain body temprature in the water and to ensure you get comfortable or reaquainted with your rubber friend.
Forecast air temperatures are 75 degrees and partly cloudy. As always bring sunscreen. Ensure you have something warm to cover yourself when you get out the water. It will be perfect for a post swim run.

Location: Coney Island Beach, directly in front of the New York Aquarium.

• Dryland warmup
• Session objectives:
  • In water standard warmup
  • Drafting technique
  • Entries, exits, & turns
  • Endurance development sets in the open water
• Post session – Yoga

Equipment Needs:

• Wet suit, towel, cap, swim suit, drinks & snacks, and lube to ensure your wet suit does not chafe.
• Something comfortable for a yoga session on the beach

Bag watch: Bag watch will be provided. Athletes will be able to leave gear on the beach.

Solo workouts:

• Endurance sets & open water technique sets to practice in your pool.
• Swimmers will be challenged to swim efforts at controlled paces to build stamina

Week 3 – No Open Water Swim

Location: No Open Water Swim

Solo workouts:

• Endurance sets & open water technique sets to practice in your pool.
• Swimmers will be challenged to swim efforts at controlled paces to build stamina
• Alternative dryland strength exercises.

Week 4 – Open Water Swim – Saturday June 25 (10:00AM – 12:00PM)

Forecast: Current water temperature is 68 degrees. We continue to recommend that everyone bring a wetsuit, both to ensure you maintain body temperature in the water and to ensure you get comfortable or reaquainted with your rubber friend.

Forecast air temperatures will be heading to the 80’s during the session and it will be sunny. Sunscreen is key. We want to avoud sunburns. Also bring edequate hydration for your post swim run. It is likely to feel quite hot on the boardwalk.

Location: Coney Island Beach, directly in front of the New York Aquarium.

• Dryland warmup
• Session objectives:
  • Turns
  • Pacing Sets
  • Open Water distance effort – Goal: (0.5 – 1M)

• Post session:
  • Endurance run

Equipment Needs:

• Swim buddy is required. We will be in deep water this week
• Wet suit, towel, cap, swim suit, drinks & snacks
• Sneakers, socks, and loose clothes, sunglasses

Bag watch: Bag watch will be provided. Athletes will be able to leave gear on the beach.

Solo workouts:

• Race effort sets & open water technique sets to practice in your pool.
• Swimmers will be challenged to swim efforts at controlled paces to build stamina
• Supplemental dryland exercises.

Week 5 – No Open Water Swim

Location: No Open Water Swim

Solo workouts:

• Race effort sets & open water technique sets to practice in your pool.
• Swimmers will be challenged to swim efforts at controlled paces to build stamina at race pace
• Supplemental dryland exercises.

Week 6 – Open Water Swim – Saturday July 9 (10:00AM – 12:00PM)

Forecast: Current water temperature is 70 degrees. We continue to recommend that everyone bring a wetsuit.

Forecast air temperatures will be in the mid 70’s, with showers forecast. Bring additional clothing to ensure you stay warm after exiting the water. Also bring edequate hydration for your post swim run. It is likely to feel quite hot on the boardwalk.

Location: Coney Island Beach, directly in front of the New York Aquarium.

• Dryland warmup
• Session objectives:
  • Skills review
  • Pacing Sets
  • Open Water distance effort – Goal: (1.0 – 2M)

• Post session:
  • Endurance run

Equipment Needs:

• Swim buddy, wet suit, towel, cap, swim suit, drinks & snacks
• Sneakers, socks, and loose clothes, sunglasses

Bag watch: Bag watch will be provided. Athletes will be able to leave gear on the beach.

Solo workouts:

• Race effort sets & open water technique sets to practice in your pool.
• Swimmers will be challenged to swim efforts at controlled paces to build stamina at race pace
• Supplemental dryland exercises.

Equipment to bring to open water sessions:

• Water temperature range in Coney Island in June is from 57 to 75 degrees. Past experience shows that water temperatures are typically cool & in the low to mid 60’s during the first session. Wetsuits are recommended. The water temperatures moderate signifiantly over the next 6 weeks.
• Air Temperature range in Coney Island in June is from 62 to 84 Degrees.

Bag watch will be provided at open water sessions. Athletes will be able to leave gear on the beach.

The basics:

Some warmer after clothes: Weather conditions can be variable and water temperatures can be quite cold in early June. It is essential that you also have some warmer clothes to wear in case you get cold.

Running clothes & shoes: Typically, a running or strength/stretch session will be combined with the open water session.

Sunscreen: You can expect to spend a considerable amount of time in the sun. A high quality waterproof, mineral based sunscreen is recommended. These block UVA & UVB rays most effectively and are effective immediately upon application.

Athletic swimsuit: You will be swimming a lot. A swimsuit suitable for competition is required. If you are looking for more coverage and sun protection, Tri suits are also suitable. Fashion swim suits, or baggy trunks should not be worn to swim sessions.

Goggles: We recommend that you bring two pairs of googles to the camp. Both a tinted pair and a clear pair

Towel: Don’t forget that! Self explanatory really.

Water bottle & snacks: Please bring sufficient fueling for swim sessions. A light electrolyte product & snack foods for sessions. This will keep you happy and productive during the long sessions.

COVID mask & a plastic baggie for storing your mask during all sessions: For your own protection, all athletes who are not fully vaccinated are expected to wear masks at all times except when swimming. Bring a plastic bag to store your mask while in the water. See COVID-19 safety protocols section below.

Training tools:

Note: Due to the COVID-19 pandemic. Each athlete must bring their own gear. No sharing of equipment will be permitted.

Swim Buddy – To maximize safety, we ask all attendees to bring a Swim buddy to Open water sessions when asked to do so. Swim buoys will be mandatory for some of the open water swim sessions. They can also hold your valuables while you are in the water as opposed to keeping your keys and wallet in your shoe (not that anyone does that).

Wetsuit– You can bring either a short sleeve wetsuit or long sleeve wetsuit for open water sessions. The water is typically quite cool at this time of the year so I would recommend a long sleeve suit if you have one.

Tempo Trainer (optional) – A invaluable tool for your indoor pool sessions. Your solo workouts will prescribe specific paces & strokes per minute. A tempo trainer will facilitate hitting the targets prescribed and is an tool to add to your swimming arsenal.

Covid-19 safety protocols:

Given recent changes in CDC guidance, Covid-19 safety protocols have been simplified for all Startline Coaching programs

• Swimmers will be required to show proof of COVID-19 vaccination at check-in. Vaccination is mandatory to attend.
• Swimmers must be COVID-19 symptom free to attend
• Masks are not required
• Swimmers are asked not to share food/drink
• Hand sanitizer will be available for use by all swimmers when at the session.

Join the Startine Discord server

Please join the discorder server by following this link. Coaches will use Discord to communicate last minute changes such as weather cancellations or adjustments to the schedule.

Looking forward to working with you this weekend! Let’s do this!