The application of lanolin is best done when the lanolin is slightly warmed and pressed firmly and evenly to the skin with a rubber glove.
Note: removal of lanolin can be done with baby oil or pumice soap along with a flat popsicle stick.
Getting properly warmed up for an open water swimming race in the ocean, lake, bay or river is more involved than simply swinging your arms a few times and jumping in. Learn how the pros get ready.STEP 1:Warm-up in a pool first, if it is available. Get really well warmed-up since the pace of most open water swims is very fast in the beginning. The distance does not matter; what matters is your degree of preparedness.
STEP 2:If no pool is available, then warm-up at the open water competition venue for as long as it takes to get warmed up. Always swim the start area and finish line several times because those are important parts of the race.
STEP 3:At the finish, check on the variables that are important at the end of a race such as the gradient of the ocean bottom, the ocean floor composition, how may dolphins it might take on the run up the beach to the finish, the distance to run if there is a land finish, the distance from last buoy to finish pad if it is an in-the-water finish and the width of finish chute.
STEP 4:If the water is cold (e.g., below 65°F or 18°C), spend less time in the water and more time warming up on land. If the water is really cold (e.g., below 62°F or 16°C), do a shorter in-the-water warm-up unless you have a wetsuit.
STEP 5:If the water temperatures is between 60-64°F (15-17°C), stretch, go for a 15-25 minute run to get your core temperature up, enter the water slowly to waist height and then splash water on your face and head to get rid of ice-cream headache from the cold.
STEP 6:If the water and air temperature are warm, spend less time warming-up because it is not needed. Your muscles will tend to be more supple in warmer temperatures, making it is easier to get warmed-up. After the warm-up, stay in the shade and relax, getting mentally focused for the race.
STEP 7:If it is very warm and the race allows for it, do not wear a swim cap if your hair is short enough. Wear a very breathable swimsuit, especially if it is a full-body suit.
STEP 8:Make sure to eat and drink on race day the same thing you do every morning. There is no point in changing your morning regimen on race day. Eat normally. Then, before the race, maybe 30-60 minutes before the start, you can drink water and something like Gatorade.
STEP 9:Line up in a position on the starting line where you feel most comfortable.
Tips & Warnings - Your start position can depend on many variables: who is in the field? is there surf? are there currents? am you going to be chased or are you doing the chasing? are there a lot of physical large competitors in the field who can clear the way for you?
- If you are simply competing for fun and not competition, then you can use the first part of the race as a warm-up and simply enjoy the day out on the water.
- If you are nervous about sharks, position yourself in the middle of the pack and stay there.
- If you are nervous about swimming in crowded conditions, swim towards the edges of the pack.