Swimming in Cold Water

I found this article at Active.com and thought I would pass it on. I slightly modified it to make it shorter, the full article can be found here I think number 8 is good one.

8 Ways to Handle Swimming in Cold Water

By Kevin Koskella
www.TriSwimCoach.com

Here is a list of tips to minimize the negative affects and the uncomfortable feelings that can result from cold water swimming.

1. Wear two caps. You lose most of your heat through your head, and doubling up your "capage" helps you to keep your heat in.

2. Wear a neoprene cap. Neoprene is better suited for cold water than standard latex.

3. You also lose lots of heat through your feet. Neoprene socks are a good idea, but you may want to use these mostly on training swims, as they can be a hassle when it comes to transitioning to your bike on race day.

4. Wear a wetsuit—but more specifically, a full suit. The sleeveless suits allow heat to escape through your armpits.

5. Put in earplugs. When the water drops below 60 degrees, I think earplugs become necessary—and they do work well in keeping your core temperature up.

6. Practice swimming in cold water in the weeks before your race. At first, it can be a shock to your system that can lead to hyperventilating or a panicked feeling. You will want to swim slowly until you catch your breath. The first time you experience this it can throw you off, but with practice you will get used to it and be able to relax into your swim.

7. Do a significant warm-up the morning of your race (10 to 15 minutes, minimum). This will minimize the shock effect that cold water can have and allow you to get into a stroke rhythm much faster.

8. Blow bubbles before taking off on your swim. When the cold water hits your face, the shock causes your lungs to contract, causing breathing problems. Go waist deep into the water and submerge your face to blow bubbles. This helps alleviate the shock of the cold water.

Use these tips not only to help your body tolerate cold water swimming, but to use it to your advantage and gain a leg up on your competition.

See you at the lake.