Competitive and recreational open water swimmers looking to improve stroke efficiency, navigation accuracy, and cold-water resilience.
Estimated Daily Calories
3150 kcal
Protein Target
"Practice 'alligator eyes' sighting by lifting only your eyes above the water line to maintain horizontal body position and prevent shoulder fatigue."
Focus on a high-elbow catch and consistent rhythm rather than power, ensuring your rotation comes from the hips to offload the shoulder joints.
Integrate sighting into your breathing cycle by lifting your eyes briefly as you initiate the breath, keeping your chin low to the water to maintain posture.
Utilize cold showers or ice baths to train your mammalian dive reflex, focusing on controlled, rhythmic breathing to manage the initial cold shock response.
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