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Description Pool Open Water (POW) is an easy-to-implement, enjoyable introduction to open water swimming that can lead to increased confidence in and knowledge of open water swimming. Purpose Even if you train far from an open water swimming venue or it is in the middle of winter, athletes can prepare and replicate open water racing conditions in a pool. Benefits POW provides many benefits and excellent training for the rigors of open water swimming and triathlons. POW enables you to learn the following: Swim without lane lines Swim without following the black lines on the bottom of the pool Swim in a pack of swimmers in all positions: lead, middle, back, left and right Execute quick turns around buoys in traffic, both left- and right-shoulder turns Swim without pushing off the walls Competitive open water racing tactics, including defensive and offensive maneuvers Positioning in a dynamic environment Drafting in various positions Dealing with physical contact Sprinting to the finish in a pack POW Event A POW event can include 3 components that can range up to two hours: Warm-up and Workout (20 30 minutes) Races (20 40 minutes) Open Water Storytelling & Education (20 60 minutes)

Warm-up & Workout

Introduce athletes to POW and teach general principles of the Pyramid of Open Water Success.
BASE TRAINING (AEROBIC TRAINING SETS) Warm-up with a few casual loops around the course, swimming both counterclockwise and clockwise SPEED TRAINING (ANAEROBIC TRAINING SETS) Continue warm-up with a few up-tempo swims. DISTANCE TOLERANCE (DISTANCE TRAINING) Explain this principle only. RACE-SPECIFIC TRAINING (SIMULATION OF OPEN WATER CONDITIONS) Drills that includes pace-line sets (drafting), positioning and deck-ups (starts and finishes). SKILL TRAINING Drills that include sighting, feeding, turns and navigation. OPEN WATER ACCLIMATIZATION Explain this principle only (about cold water, rough water, jellyfish, physical contact, boat fumes, etc.) TACTICAL EDUCATION Explain the dynamics of open water racing (about pack swimming, tactics, techniques)

Alternately swim around the course in a clockwise and counter-clockwise direction, practicing both leftand right-shoulder turns around the buoys.

Workout Examples
o o Warm-up: Swim two loops around the course in a clockwise + counter-clockwise direction o Pre-set: Swim 1 loop of the POW course at a comfortable pace + 2 loops at medium pace + 3 loops at a fast pace + 1 loop all-out o Pulling: Pull two loops with a pull buoy o Kicking: Kick two loop with a kickboard o Main Set: Paceline Swim: 4 x 1 loop where everyone swims immediately behind the feet of the swimmer in front of them. Each person has an opportunity to lead the group for one loop. o Sprint Paceline Swim: 3 x 2 loops where three swimmers swim abreast for the first loop at a comfortable pace and then race on the second loop. Swimmers switch positions (left middle right) after each loop. o Descend Swim: 4 x 1 loops at three minutes, descended #1 4 o Sprint Work: Relay: 4 x 1 loop where each relay member does a one loop. o Open Water Starts/Finishes: Dolphin where you can + one loop easy freestyle. Repeat five times o Warm-down: Swim in an X- or Z-shaped pattern in the POW course for five minutes.

POW is conducted in a pool after removing the lane lines and setting four turn buoys near the corners of the pool. If all the lane lines cannot be removed because other programs are also simultaneously using the pool, remove only a few lane lines and set two turn buoys near the ends of the pool. POW course configurations are flexible and can be determined as the situation allows.

Pool Open Water (POW) Training with USA Swimming National Team

Pool Open Water training in a Z-pattern with the USA Swimming National Team

Types of Configuration

POW racing rules are simple. The Start: The start is in the water. The swimmers can be lined up in the same row or lined up in different tiers. It is best not to have more than 8 swimmers in a 50-meter course and 6 swimmers in a 25 yard/meter course. Swimmers can be placed randomly at the start. Race Countdown: 1-minute, 30-second and 10-second warnings are given. A final countdown beginning at 10 seconds can be given. Turn Buoys: POW races can be conducted in either the counter-clockwise or clockwise direction. The swimmers must swim around the outside of all turn buoys. Bell Lap: As the first swimmer starts the last loop, a bell/horn/sound indicates one loop remains. Infractions: Swimmers can be penalized or disqualified for intentional contact, obstruction or interference with another swimmer. The referee can give YELLOW (penalty) cards or RED (disqualification) cards any time during the race. Each YELLOW and RED card is recorded. A YELLOW card results in a 5-second time penalty for the aggressor and a 3-second time reduction for the victim. A RED card results in the immediate disqualification of the aggressor and a 5-second time reduction for the victim. Each rule infraction will be indicated by a whistle and either a YELLOW or RED card. On the second YELLOW card, the swimmer shall receive a RED card. Time penalties and time reductions can be adjusted as determined by the referee. Finish: The finish can be either in the water or on the pool deck. The order of finish is determined by the Referee. Distance Guidelines: Races can include both genders and mixed ages depending on the referees decision. 8 years & under: 9 12 years: 13 16 years: 17 & over: 1 loop, approximate distance in a 50-meter pool 150 meters 2 loops, approximate distance in a 50-meter pool 300 meters 3 loops, approximate distance in a 50-meter pool 450 meters 4 loops, approximate distance in a 50 meter pool 600 meters

Preliminary heats and finals can also be conducted.

Pool Equipment (Recommendation)

1. 2. 3. 4. 5. 4 buoys using marine buoys, balloons, pull buoys, or any floating object 4 anchor blocks Timing system Bell Gun or Horn

Administrative Equipment (Optional)

1. Hy-Tek Meet Manager 2. Public Address System 3. Computer 4. Printing Stop watch 5. Clip boards 6. Pens and Pencils 7. Stapler 8. Jumbo Markers (Black and White) 9. Results sheets 10. Lap Counter sheets 11. Red and Yellow cards (5 sets of 8.5 x 11 laminated colored paper.) 12. Whistles

Officials and Meet Workers (optional)

1 Starter 4 Turn Judges 2 Finish Judges 2 Lap Judges 2 to Handle Registration/Numbering of Athletes 1 Warm up area marshal 1 Announcer 1 Computer Operator 1 Timing Operator 1 Administrative Helper