Open Water Swimming PDF
Swim faster, stronger, and more efficiently. Whether you are a dedicated open-water swimmer or a triathlete looking to conquer the sport’s most challenging event, Open Water Swimming is your complete guide to improving your performance and decreasing your time.
In Open Water Swimming, renowned marathon swimmer, coach, and commentator Steven Munatones shares his insights and expertise on preparing, training, and competing in open-water events. From triathlon to marathon and all distances in between, you’ll learn these tactics:
•Refine your freestyle stroke to improve power, speed, effectiveness, and navigational IQ.
•Pace yourself, and conserve energy, for faster finishes.
•Train for every event with conditioning programs for short, Olympic, marathon, and triathlon distances.
•Shave seconds off your time with professional tactics for starts, turns, feedings, transitions, and finishes.
•Incorporate the racing strategies of the most successful swimmers in the sport.
•Prepare physically and psychologically for the demands of competition.
From the art of efficient pack swimming to the best dryland and pool workouts for improving endurance, strength, and power, Open Water Swimming covers it all. Read it, refer to it, and rely on it for improved results and faster times!
Table of Contents
Chapter 1. The Open Water Swimmer
Chapter 2. Overcoming the Elements
Chapter 3. Choosing Your Events
Chapter 4. The Open-Water Tool Kit
Chapter 5. Building a Faster Freestyle
Chapter 6. Preparing for Short-Distance Swims
Chapter 7. Preparing for Middle-Distance Swims
Chapter 8. Preparing for Marathon Swims
Chapter 9. Racing Tactics for Every Event
Chapter 10. Triathlon Training and Finishing Fast
"Whether you are planning on racing in an ocean, lake, river, canal, bay, dam, or reservoir, Open Water Swimming is your best guide to success. Steven Munatones wrote the perfect book for athletes of all levels who want to compete in the open waters of the world!"
Brent Rutemiller -- Publisher of Swimming World Magazine
“Steven Munatones delivers an all-encompassing book, and I only wish I had access to it when I was starting out my career. Simply put, Open Water Swimming is the best source for anyone—whether a beginner or a world-class swimmer—braving the open water."
John Flanagan -- Head Coach, Kamehameha Swim Club, 1998 World Championship Gold medalist, 1999 Pan Pacific Championship Gold Medalist
"Steven Munatones takes you on a journey through the world of open water training. It’s fascinating for all who venture beyond the shoreline for leisure, triathlons, or ultramarathon swims."
Aaron Piersol -- Seven-Time Olympic Medalist, Five-Time World-Record Holder, Seven-Time World Champion
"Open Water Swimming explains the amazing spectrum of open water swimming from one of the gurus of the sport. This book is a must-have."
Maarten van der Weijden -- 2008 Olympic Gold Medalist, 10K open water, 2008 World Championship Gold Medalist, 25K open water
ExcerptsHow passion and commitment motivate a marathon swimmer
Preparing for the worst readies swimmers for rough water
Why marathon swimming is so unique and rewarding