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Full body

Open Water Swimming

The Open Water Swimming is a cardio exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: lats (upper) 16%, front delts 10% and lats (lower) 8%.

Also known as: buitenzwemmen

Level: AdvancedEquipment: No equipmentUnilateral: one arm or leg at a time

How to do it

  1. Check the water conditions, wear a bright swim cap and tow a safety buoy if you swim alone.
  2. Enter the water slowly and let your breathing settle before you start.
  3. Swim front crawl with a long reach, rotating the body with each stroke.
  4. Lift the eyes forward every 6 to 10 strokes to sight a landmark, then breathe to the side.
  5. Swim at an even, sustainable pace for the planned time or distance, staying close to the shore.

Tips

  • Blow out steadily under water so you only need to inhale when you turn your head.
  • Sight quickly with just the eyes above the water to keep the hips high.

Common mistakes

  • Lifting the whole head to sight, which drops the legs.
  • Holding the breath under water.
  • Starting too fast in cold water.

Muscles worked by the Open Water Swimming

  • Lats (upper) Primary16%
  • Front delts Secondary10%
  • Lats (lower) Secondary8%
  • Triceps (long head) Secondary8%
  • Mid chest Secondary8%
  • Gluteus maximus Minor6%
  • Rotator cuff Stabilizer6%
  • Upper abs Minor6%
  • Rear delts Secondary6%
  • Hip flexors Minor4%
  • Obliques Minor4%
  • Side delts Minor4%
  • Hamstrings (biceps femoris) Minor4%
  • Quads (rectus femoris) Minor4%
  • Spinal erectors (lower back) Stabilizer3%
  • Serratus anterior Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Freestyle is mostly an arm pull through the water (lats, front delt, triceps) with a steady flutter kick and rotation from the trunk.

Open Water Swimming alternatives

Different equipment

Easier

Frequently asked questions

What muscles does the Open Water Swimming work?

Mainly the lats (upper). The front delts, lats (lower), triceps (long head), mid chest and rear delts assist.

Is the Open Water Swimming good for beginners?

The Open Water Swimming is rated advanced. If you are new, learn the Swimming first and build up from there.

What is a good alternative to the Open Water Swimming?

For example the Swimming, Ski Erg and SkiErg Sprints. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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