{"id":453,"date":"2017-01-16T13:45:03","date_gmt":"2017-01-16T10:45:03","guid":{"rendered":"https:\/\/devp.karmagroup.com\/blog\/?p=453"},"modified":"2017-11-09T11:19:59","modified_gmt":"2017-11-09T08:19:59","slug":"ensuring-your-karma-resorts-rottnest-channel-swim","status":"publish","type":"post","link":"https:\/\/devp.karmagroup.com\/blog\/ensuring-your-karma-resorts-rottnest-channel-swim\/","title":{"rendered":"Ensuring your Karma Resorts Rottnest Channel Swim is a smooth one"},"content":{"rendered":"<p>When it comes to open water swimming, Paul Newsome is a man worth listening to.<\/p>\n<p>For starters, he won the 46-kilometre Manhattan Island Marathon Swim, arguably one of the world\u2019s most grueling open water swims, in 2013. Secondly, he is the founder of the UK and Perth-based Swim Smooth which is acknowledged as one of the world\u2019s leading swim coaching companies. His coaching expertise is regularly sought out by professional triathletes and open water swimmers from around the world who descend on his Perth base for intensive Swim Smooth squad training.<\/p>\n<p>And finally, he\u2019s the pro-coach for this year\u2019s (February 25) famous Karma Resorts Rottnest Channel Swim \u2013 an arduous 19.7-kilometre open water swim starting from the scenic white sands of Perth\u2019s Cottesloe Beach and before finishing across the channel in Thomson Bay on Rottnest Island.<\/p>\n<p>We recently spoke with Paul Newsome and asked for a few of his tips on how to plan for this year\u2019s epic and some of his insights on what it takes to not only finish the Karma Resorts Rottnest Channel Swim but to finish in style \u2026<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/Mw43IK06-yc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>#1 \u2013 Practice makes perfect<\/strong><\/p>\n<p>\u201cYou should be swimming at least four times a week. That\u2019s three pool sessions and an open water session. The pool sessions should then focus on different elements of your training regime. For example, use the first (pool) session to concentrate on technique, the second for intervals around your swim-specific fitness and the third for endurance,\u201d Paul says.<\/p>\n<p>#<strong>2 \u2013 Learn to adapt your stroke and kick tempo<\/strong><\/p>\n<p>According to Newsome smart swimmers are adaptable swimmers. \u201cYou\u2019ve got to know how to maximise your time in the water and that depends on the conditions,\u201d he explains.<br \/>\n\u201cWhen facing choppy conditions, adjust your stroke to incorporate a straighter arm. This will help you overcome the swell and keep your stroke rate up.\u201d<br \/>\n\u201cAnd if you\u2019re facing calmer conditions and there\u2019s an easterly wind behind you, increase your kicking tempo &#8211; that way you\u2019re using the wind to help propel you to Rottnest (Island).\u201d<\/p>\n<p><strong>#3 \u2013 Breathe<\/strong><\/p>\n<p>The importance of breathing (especially bilateral breathing) is the difference between a strong swim and a mouthful of seawater.<br \/>\n\u201cIf the westerly is coming in (off the Indian Ocean) then breathing on the left is just not an option. We teach everyone to feel comfortable breathing on both sides \u2026 in those conditions, you can then just breathe from the right-hand side and avoid the discomfort.\u201d<\/p>\n<p><strong>#4 \u2013 Eat, Drink and train<\/strong><\/p>\n<p>Newsome recommends swimmers prepare a proper race day nutrition plan to ensure they maintain enough energy throughout the day. Importantly, the same intake rules apply whether swimmers choose to compete solo or take part in a duo or team of four.<br \/>\n\u201cYou should be eating or drinking every 30 minutes \u2013 either 200-250ml of water or a sports drink, energy bar or gel pack.\u201d<br \/>\n\u201cAvoid anything with a lot of fibre, as it can upset the stomach and make the going difficult.\u201d<\/p>\n<p><strong>#5 \u2013 Avoid shoulder pain at all costs<\/strong><\/p>\n<p>For Newsome there are not many things that can finish a well-prepared Rottnest Channel Swimmer\u2019s day early beyond sustaining a shoulder injury because of a lapse in technique. Swimmers should look to avoid rotator cuff injuries in particular, using a combination of good technique and focus.<br \/>\n\u201cFirst off \u2013 don\u2019t go thumbs first into the water. It\u2019s fingers first all the way\u201d.<br \/>\n\u201cAlso, avoid crossing your stroke over your body\u2019s midline in front of your head &#8211; there\u2019s no need to over extend. Focus on your stroke and keep these techniques in mind, you\u2019ll avoid a potential swim-ending injury on the day.\u201d<\/p>\n<p><strong>#6 \u2013 For teams and duo entries\u2026<\/strong><\/p>\n<p>\u201cMake sure you have someone on board your support boat whose sole job is to retrieve swimmers from the water as they complete their swim.<br \/>\n\u201cIt shouldn\u2019t be a fellow team member. Heaving a body into the boat costs time and energy and the more team members expend the less they\u2019ll have for their turn in the water.\u201d<\/p>\n<p><strong>#7 &#8211; Ensure you have a great support team<\/strong><\/p>\n<p>For Newsome, one of the most fundamentally important aspects of the day is ensuring you have a great support team behind you. He says swimmers and support crews should practice working together in the lead up to the swim &#8211; not just on race day.<br \/>\n\u201cNavigation, safety, pulling swimmers out of the water &#8211; it\u2019s all extremely important. Teams need to build trust. Trust between the swimmer(s) and the support crew and trust that everyone knows their place.\u201d<br \/>\n\u201cA good team can really help cut down changeovers times and (ensure swimmers) avoid going off course, which will of course cost you valuable minutes to correct.\u201d<\/p>\n<p><strong>#8 \u2013 Plan your swap overs<\/strong><\/p>\n<p>As for specific advice for duo and team swimmers: \u201cThe first swimmer straight off the beach should do 1000m, then the next swimmer the same distance. After that, it\u2019s better to measure by time. Time changes are easier to measure and improve upon.\u201d<br \/>\n\u201cThe fastest teams change swimmers every 30 seconds to 2 minutes &#8211; a huge amount of planning and practice goes into that, they\u2019re the interval kings.\u201d<\/p>\n<p><strong>#9 \u2013 Always bring a towel\u2026 or fifty<\/strong><\/p>\n<p>It would seem Douglas Adams was onto something in A Hitchhikers Guide to the Galaxy when espousing the virtue of towels because Newsome\u2019s quite the fan of a fluffy Sheridan number but for a far less comical reason.<br \/>\n\u201cPeople don\u2019t think to plan for hypothermia when the water temperature is at 21 degrees Celsius and that can lead to real trouble. Remember, it\u2019s about length of exposure and temperature. Even the most experienced swimmers can suffer.\u201d<br \/>\n\u201cPack your support boat with as many big, fluffy and dry towels as possible. When you think you\u2019ve got enough, add more! That way the swimmers will always be warm and dry out of the water.\u201d<br \/>\n\u201cBoats with protection from the wind are a definite plus, the bigger the team, the more protection the boat should have.\u201d<\/p>\n<p><strong>#10 \u2013 Navigate to win<\/strong><\/p>\n<p>\u201cIn the past, most teams would add kilometres to the swim through bad navigation however, thanks to modern GPS technology there\u2019s ways to avoid major course corrections.\u201d<br \/>\n\u201cThe official app, Map Swim, is really useful. It will not only tell you whether you\u2019re falling left or right of the most efficient route to Rottnest but also the position of the other teams. It\u2019s a must if you\u2019re serious about giving it your best on the day.\u201d<br \/>\nSumming up his advice to swimmers, Newsome comes back to adaptability &#8211; swimmers that can adapt their stroke, breathing, kicking and plan on the day will deliver their best on the day.<br \/>\n\u201cYou can\u2019t change the conditions on the day, but you can change yourself so make that the focus of your training.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to open water swimming, Paul Newsome is a man worth listening to. For starters, he won the 46-kilometre Manhattan Island Marathon Swim, arguably one of the world\u2019s most grueling open water swims, in 2013. Secondly, he is the founder of the UK and Perth-based Swim Smooth which is acknowledged as one of&#8230;<\/p>\n","protected":false},"author":8,"featured_media":467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[10,1,4],"tags":[],"class_list":["post-453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-australia","category-destinations","category-events","blog-preview-content","post-without-tags"],"acf":[],"featured_media_url":"https:\/\/devp.karmagroup.com\/blog\/wp-content\/uploads\/2017\/01\/paul2.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ensuring Your Karma Resorts Rottnest Channel Swim<\/title>\n<meta name=\"description\" content=\"Paul Newsome, he is the pro-coach for this years (February 25) famous Karma Rottnest Channel Swim - an arduous 19.7-kilometre open water swim\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ensuring Your Karma Resorts Rottnest Channel Swim\" \/>\n<meta property=\"og:description\" content=\"Paul Newsome, he is the pro-coach for this years (February 25) famous Karma Rottnest Channel Swim - 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