Open Water Swimming Manual: An Expert's Survival Guide for Triathletes and Open Water Swimmers PDF
Preview Open Water Swimming Manual: An Expert's Survival Guide for Triathletes and Open Water Swimmers
Lynne Cox was born in Boston, Massachusetts, and grew up in Los Alamitos, California, where she presently lives. She has held open water swimming records all over the world, including, first at age fifteen, twice setting the record for the fastest crossing of the English Channel, for men or women. Cox was a member of the first group of teenagers to cross the Catalina Channel in California. She has swum the twelve-mile Øresund and the Kattegat, both between Denmark and Sweden. Cox was the first woman to swim across the Cook Strait in New Zealand, and the first person to swim across the Strait of Magellan in Chile, the Beagle Channel between Argentina and Chile, Lake Baikal in Russia, and around the Cape of Good Hope in South Africa. In 1987 Cox crossed the Bering Strait from Alaska to the Soviet Union, and in 2002 swam more than a mile in the 31-degree Fahrenheit (0.5-degree Celsius) waters off Antarctica. Cox has been inducted into the International Swimming Hall of Fame. She is the author of Swimming to Antarctica, Grayson, and South with the Sun. Her articles have appeared in many publications, among them The New Yorker and the Los Angeles Times Magazine. ALSO BY LYNNE COX Grayson South with the Sun Swimming to Antarctica A VINTAGE ORIGINAL, JULY 2013 Copyright © 2013 by Lynne Cox All rights reserved. Published by Vintage Books, a division of Random House, Inc., New York, and in Canada by Random House of Canada Limited, Toronto. Vintage and colophon are registered trademarks of Random House, Inc. Charts and slides courtesy of the United States Navy SEALs Library of Congress Cataloging-in-Publication Data: Cox, Lynne. Open water swimming manual : an expert’s survival guide for triathletes and open water swimmers / Lynne Cox. pages cm eISBN: 978-0-345-80610-9 1. Long distance swimming—Training. I. Title. GV838.53.L65C69 2013 797.2′1071—dc23 2013006165 Illustrations created by Estelle Cox Author photograph © Ann Chatillon www.vintagebooks.com Cover design by Gabriele Wilson Cover photograph © GS/Gallerystock v3.1 To the Cadre Excellence is an art won by training and habituation. —Aristotle Contents Cover About the Author Other Books by This Author Title Page Copyright Dedication Epigraph Introduction PART ONE: HOW TO BEGIN Chapter 1: Beginnings Allure of the Open Water Expert Sources and Credentials Chapter 2: Equipment The Swimsuit Swimsuit Care Chafing Skin Lubrication Products Treatment for Chafing Sunscreen Products Sunburn Prevention Sunburn Treatment Goggles Swim Caps Wet Suits Swim Skins Chapter 3: Finding an Open Water Swimming Coach and Group Finding Specific Coaches and Groups Chapter 4: Technical Skills for Open Water Swimming Swimming Skills Required Breathing Drills Head Position in the Water Feeling the Water to Swim Faster Chapter 5: Research Selecting a Training Area Scouting/Walking the Workout Course Tidal Charts Water Temperature Water Quality Food and Hydration Chapter 6: Into the Open Water The Stingray Shuffle Water Entry Bodysurfing Waves Surf Role of the Tides Swell Prediction Moving through the Surf Over Our Heads: Distress Signals Riptides Water Exit Chapter 7: Effects of Heat and Cold Cold Acclimatization Hyperthermia and Hypothermia Heat Acclimatization Hypothermia Ice Swimming After-drop Chapter 8: Sinuses and Ears Prevention of Infections Chapter 9: Ocean Hazards Fog Ships, Boats, Jet Skis, Sailor Boats, Windsurfers, Kite Surfers, and Surfers PART TWO: BEGINNING AND INTERMEDIATE SWIMMERS Chapter 10: Training Swims Training Safely Training for a Short Open Water Swim Training for a Moderate or Long Open Water Swim Chapter 11: Selection for Support and Swim Skills Required for a Kayaker Kayaker Selection Kayaker Competency Swimming Route PART THREE: INTERMEDIATE AND ADVANCED SWIMMERS Chapter 12: Open Water Swims Outside the Buoys with Boat Support Information Gathering/Research Selecting Support Crew One Person on the Surface in Charge Plan for the Swim/Mission Briefing: Explaining the Plan SEAL Mission Planning Strategy Backup Plans Safety/Operational Risk Management Emergency Action Plan Completion of Swim and Rewarming Debriefing Further SEAL Advice When Planning a Swim Medical Check Before Swim Recommendations for Long Training Swims and Documentation Chapter 13: Dangerous Marine Organisms Research Semitropical and Tropical Waters before Swimming Bristle Worms Coral Reefs Fire Coral
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