OWS - Bad Shape...

Please don't back out.  I am a horrible swimmer.  But it seems at least you have the basics down so you are half way there.   Just remember to breath.  I panicked (sp?) my first OWS and it took forever as did my second but at least I could breath.   Just don't stop because everytime you stop you have time to think of what is going wrong.  6 strokes, sight, breath, six more strokes, repeat.  But the time you think of it you'll be at the end.  Good luck.

Swim open water a few more times.  It's always intimidating, especially when you're not use to it. 

I grew up swimming in the (warm) ocean.  Even though I hadn't swam much in yeras leading to my first tri, I THOUGHT I was still pretty comfortable swimming in the open.  I did practice a few times before the first race.  Then I had panic attacks, twice (during 2 of my earliest races).  Thanks for the practice, I got over the panic attacks pretty quickly. 

So, practice, then practice some more.  Don't get discouraged.  You will get over it. 

So you're asking permission to bail on a personal committment?  Do whatever...

Just know that you've already got the worst of the OWS behind you having gone out there once already.  You'll be lined up with people who will experience exactly what you did, only it'll be during the race assuming you show up. 

No, not looking for permission to bail.  Don't want it and don't need it.  I am looking for a bit of advice on what I can do this week to get more prepared or perhaps some race day strategies that would help me stay calm and focused in my OWS.

Thanks all who replied.  Good stuff.  

If I'm correct you'll be out at Cedar Beach this weekend? It's a pretty low key race that doesn't have a ton of people in it. The race director does a great job fo having in the water support, so they'll be plenty of people to make sure you're safe.

You can always do the "wait and count to ten" routine if you like. That's what I did at my first triathlon. When your wave goes running into the water just stand on the beach and count to ten (five might even work), and let some people get out so you have clear water to swim in.

Just relax and do what the previous post says, strokes-breath-sight-repeat. You're going to do great!

First of all, you are totally doing the race, so lets get that out of the way.  Second, why fight to stay calm (my HR was about 200 in the 30 secs before my first swim start) that will just make you more nervous. ;)   It is nerve wracking.  What nut job swims in a heard of people as warm up to bike and run! Accept the feeling.  Just slooooow everything down and be as smooth as possible.  Breathe deeply and slowly.  I find focusing on breathe makes me slow down.  On race day get to the site early, set up your transition and go through whatever pre-game routine you have created.  Swim your TI stoke as best you can.  Breast stroke as needed and float on your back when all else fails.  You'll get through it.  It will be challenging but you'll do great.  Once you hit dry land just keep turning over your feet at whatever pace they will take you in a forward direction.... one last thing: smile for the camera and thank the volunteers.  Good luck. 

Thanks so much all.  Feeling better...  You are right...  I have come real far...  backing out is not an option at this point...    I have gotten myself into the best shape I have ever been in...  and am more than ready for this.

Thanks again all!

Will update you after Sunday....

PS. Yes, it is Cedar Beach.

Definitely get in some more OWSs before then - as many as you can.  I do TI, too, and used it on my last/second tri (I backstroked my entire first one).  I was 197/197 on my swim, but I finished the thing and had a good time doing it.

Before your race starts, do a little warm up in the water so you can get acquainted with that water - how it looks, how it feels, how it tastes.

Remember:  you don't have to be swimming the entire time.  Rest on a bouy if you have to.  Also, as you know from TI, you can just roll completely on your back, while kicking your feet, to take a a few extra breaths if you need to.  You could also backstroke during this time, too.

My first race's swim was 400 yards.  After that, there were 2 races I was eyeing.  One had a 250 yard swim, the other 900.  After finishing my first one, I thought, "I just barely did this one.  Why would I double my distance?"  I practiced about 2.5 times a week over the next couple months and I ended up doing the 900 yard one.

Please don't back out.  You will have one of THE best feelings of your entire life when you cross that finish line.  Good luck!

OK...

race-day strategies:
1.  Give yourself 15 seconds for the wave to get out ahead of you. 
2.  Focus on calm, steady breathing (even before you start swimming). 
3.  Start at the outside-rear if you're not sure of your ability/composure in open water. 
4.  If you can get in and swim 100 yards before the race, it'll really help.  

As others have said, you can usually float, hang on a bouy/kayak, walk (if the water is shallow enough).  As long as you aren't getting assistance moving forward, you should be OK (but check with race officials). 

Practice this week:
1.  What is your current swim pace?  Let's say you currently swim 100 yards in 2:00 in the pool.  Swim the first 100-200 yards of your workouts this week trying to hit 2:10 for the 100.  If you're 2:09--2:13, call yourself good.  Get accustomed to what that slightly slower pace feels like.  Your goal is to swim the first 100-200 yards of the race just-like-this and then speed up to your "normal" pace.  Why?  It's easy to let adrenaline get to you and start too fast (you'll see those people gasping for air at 100 yards as you swim past them).  It's also going to be crowded, and you don't want the added stress of OWS and bumping and being slow because you have to go around someone. 
2.  More OWS will also help, but go into the workout expecting a positive result (avoid the "this is gonna suck..." "I hope I don't panic like last time..." mental traps). 
3.  Make some positive goals for the OWS practice swims (and this is why I busted your chops earlier.  That first post comes across as "should I back out now or wait until Friday (after I failed again) " )  Seriously.  If you can't get a good mental image, don't even get in the water. 

X2 - I couldn't have said it better myself Matt!!

I had exactly the same experience this year in my first venture into open water. It was in a river estuary and the wind had whipped up some foot high waves so not ideal. The cold water really freaked me out and like you every time I tried to breathe the waves swamped me. the following week I had another go in a small lake (75m long) and again the cold water caused me problems so I just floated around a bit with my face in the water until I got used to the cold and not being able to see much.

I now use this as my pre-race chill out routine. get in the water a couple of minutes before start and just float with my face in the water practising my breathing. this calms me down and when the race starts I dont get caught up in the panic rush of everyone else.

I am still not a fast swimmer but now I love the OWS and prefer it to pools.

My advice is try another OWS asap and dont think about speed or time or distance. just splash about and relax, then the tension goes and you will do great come race day

Good luck

jeffy_101 - 2008-10-06 6:44 PM Good advice from McFuzz above. Your first ow swim sounds typical. I wouldn't make a decision based on that. One question I have for you, is how far can you swim at a very relaxed pace in the pool without stopping? Have you covered this distance in the pool? If you are racing this weekend, you should be confident that you can cover the distance in the pool. On race day, you will know that you can at least make it to the swim finish. If/when you race, starting to the rear is good BUT I think it is more important to start to the outside. Even if you are a slow swimmer, there will be slower people in front of you and you'll have to find a way to get around them. You don't want to clobber them and get yourself messed up at the same time. You need to swim your swim. If you do happen to bang into someone, don't stop just keep going at your pace. Rule #1: You must breathe properly. When your face is out of the water you are inhaling, when your face is in the water you are exhaling through your nose and mouth. NO EXCEPTIONS! Rule #2: Get in the water early. Warm up, swim around, get wet, get your face wet, practice your breathing. Rule #3: ow practice is GOLD. The more times you can swim in ow, the better. It's valuable time and eventually it will be a lot more fun than looking at dirt and hair in the bottom of the pool and bouncing off the walls and counting laps.

Again, thank you to all of you... more great advice.  BT has been such an asset on this journey

To answer your question I have not covered the entire distance in a pool.  I have been focusing more on my technique and doing my drills.  I had the mindset that if I got my form and technique down doing TI I would be fine with the distance (or any distance for that matter).  I have strong endurance from my bike and run training.  I do cover a lot of distance in drilling but it isnt all with my actual stroke.  

I am taking the day off work tomorrow and am going to hit the pool to try and cover the entire distance.  I think seeing myself do that will do a lot for my confidence in the OW - knowing I can go the actual distance.   1200 meters is a long way!