Event Safety

Escort Boat Guidelines The minimum requirement for solo swimmers is a 5-metre boat. Duo and Team escort boats must be a minimum of 6 metres. No personal watercraft (jetskis) are allowed. Life jackets must be provided for each person on board plus an extra one for each swimmer and paddler. The boat must conform to the Department for Planning and Infrastructure (Marine and Harbours) regulations.

Event Cancellation An event of this nature is dependent upon weather conditions. The Race Committee (consisting of Race Director, Chief Referee, Safety Director, DPI Representative and RCSA President) has the right to cancel the event if adverse weather conditions prevail or are likely to occur. No swimmer or team is to disregard this decision.

Weather

The follow outlines the average weather conditions found in Perth in the month of February.

Average daily temperatures
Average maximum - 27.9 degrees Celsius
Average minimum – 18.1 degrees Celsius

UV index
12-13 (this is considered extreme)

Hours of daylight
11.2 hrs/day. Sunshine average is 10 hrs/day

Average relative humidity
Morning - 57%
Afternoon - 55%

Average rainfall
11.3mm

Average wind speed
Morning – 17.9 km/hour
Afternoon – 23.2 km/hour

Expected water temperature
21 - 22 degrees Celsius

Water clarity
4-5 metres, depending on wind conditions

Water salinity
35.7ppt (high)

Prevailing winds
Cottesloe
Morning – East/south east at 13-18knots
Afternoon – South west at 11-20knots

Rottnest
Morning – East/south east at 11-20knots
Afternoon – South/south west at 11-20knots

Predicted tidal range
Cottesloe - 0.44m at 0612

Rottnest – 0.33m at 0607 and 0.82 at 2147

Training

General guidelines
The following training advice is aimed at novice swimmers of any age and to Masters/lap swimmers who already swim regularly for fitness.

Get your stroke right first
20kms is a long way with a bad stroke - problems can arise that you never knew about before (can also occur during pre-race training). Even if you are doing a duo or team, your level of training can be enough to cause shoulder problems. Ask an experienced swimmer or coach to look at your stroke before you increase your workload. In addition, beware of the use of swim paddles until you are strong and fit.

When do I start?
Solos and duos: If you already swim, continue your normal workload until September/October. If you're unfit, start doing some light work in June/July/August.

Teams: Can probably wait until October... depending on background fitness.

How much should I do?
Don't overtrain early. You're making a major change to your normal lifestyle, and this is hard to maintain for too long. Make sure you build slowly... By late December, aim to reach:

• Solos - 25km per week
• Duos - 20km per week
• Teams - 15km per week
• Duos need to do nearly as much training as solos. Many people have found a duo swim to be just as taxing as a solo swim, and, in addition, if your partner gets sick or tired, you may need to swim more than half the race yourself.

How many times per week and how far per session?
All training needs to revolve somewhat around personal preference, to fit in with lifestyle, and existing base fitness. As a guide:

Solos

• Until November: 3-4 sessions, average 4km per session
• November - February: 5-6 sessions, average 4-5km per session

Duos

• Until November: 3-4 sessions, average 3km per session
• November - February: 5 sessions, average 3.5-4.5km per session

Teams

• Until November: 3 sessions, average 2-3km per session
• November - February: 3-4 sessions, average 3-4km per session

What type of training do I need to do?
The following is a general guide of how to structure a training session. Sample programmes are included below.

Solos - for a typical 4.5km session
Warm Up - 800-1000m
Main Endurance Set - 2000-2500m
Kick/Drills - 0-500m
Other Strokes - 300m
Sprints - 400m
Cool Down - 300-500m  

Duos - for a typical 4.0km session
Warm Up - 500-800m
Main Endurance Set - 1600-2200m
Kick/Drills - 0-400m
Other Strokes - 300m
Sprints - 400m
Cool Down - 300-500m

Teams - for a typical 3.0-3.5km session
Warm Up - 400-500m
Main Endurance Set - 1500-2000m
Kick/Drills - 0-300m
Other Strokes - 300m
Sprints - 400m
Cool Down - 200-300m

Other training tips
Main Endurance Set does not necessarily mean long distances. This can be a set of 100s, e.g. 15 x 100m, with short rests between each.

Kick is great for open water swimming and is often neglected. Even if you only do a '2-beat' (stabilising) kick, you have a better chance of maintaining a good body position in choppy water if you have strengthened your legs.

Other Strokes - It is important to do small amounts of other strokes (breaststroke, backstroke, and even butterfly) to rest your freestyle muscles/joints. Butterfly is also good to 'stress' the body in short bursts - try doing a freestyle set where the last 25m of each 100m is butterfly. This will replicate body stress through coping with rough water etc. in the open water.

Sprints - Don't neglect your sprinting totally - it helps keep you vibrant and helps avoid that sluggish feeling. It is important to develop all types of body fitness and energy systems in order to cope with long, open water races.

Hypoxic training is good for learning to swim when getting tired. It trains your breathing system to cope with less oxygen than it is used to. Instead of breathing every 2 or 3 strokes, do some training swims where you only breathe every 4-5 strokes, or every 6-7 strokes.

Train with someone! It is much easier to swim in a group, either a structured swim squad or a group of friends. There are many such squads and groups operating at all pools around Perth. You're sure to find one with other swimmers at your level with similar goals.

Ocean swimming - Although you can do most of your training in the pool, it is important to practice your swimming in the varying conditions of the open water. There are many open water swimming races throughout the summer - at least one each weekend. Enter some of these, or at the very least, find a friend to have an ocean swim with at least once a week throughout January and February.

Tapering - In the second last week before the race, drop your training down by about 20%, both in the number of sessions and distance per session. In the last week before the race, only swim when and how you truly feel like it. Your total kilometres for the last week needs only be about half the amount you have been averaging previously. Don't swim on the Friday before the race, and possibly not even the Thursday if you don't feel like it. You will NOT lose any fitness - you will actually sharpen up your body and make sure you feel fresh and eager on race day.

Log Book - Keep a 'diary' of your swimming training, including your total kilometres. This is a great way to keep track of your progress and something you can refer back to.

Nutrition

If you are serious about your swimming regime then see an Accredited Practicing Dietitian (APD) specialising in sports nutrition.

Links for nutritional sites include:

www.ausport.gov.au/  and www.gssiweb.com/

What do you take on a 20km swim?
If you stand in front of the Indiana Tea Rooms at Cottesloe Beach on a clear day, you can just see the pine trees at Rottnest. It's about 20km from shore to shore as the crow flies. On any summers day the ocean between Cottesloe and Rottnest can be fairly calm, however when the sea breeze comes in around noon there is a fair bit of chop on the water. There are usually stingers, the occasional whale and even the odd shark.

At the height of the Perth summer in February this is usually the sight that greets the 2300 Rottnest Channel swimmers. Why don't they just catch the ferry you ask? Well this is a challenge for anyone who enjoys the unpredictable elements of ocean swimming. Not only a challenge in fitness, mental toughness and ability but a challenge of the food kind as well. To swim this far requires a lot of energy but swimming and eating don't really mix. Haven't we always been told 'wait until your food digests before you go swimming'?

There are many factors for the swimmers to consider. What to eat during the swim? When to eat it? How to eat to prevent seasickness? What to do in the lead up to the swim? The answers to all these questions vary depending on whether you are a solo swimmer or team swimmer, but the bottom line is carbohydrate and lots of it.

As the race can take around eight or nine hours it is important that the body is well fuelled before the event and lots of carbohydrate has been stored in our muscles as glycogen. It's important that in the week leading up to the swim and most importantly the day before the swim that considerable amount of carbohydrate is eaten. Carbohydrate foods are good sources of energy without being too fatty and heavy. All breads, pastas, noodles, rice, fruit, yoghurt and milks contain carbohydrate. It is best to have these as the main part of every meal to fill up the glycogen tanks in our muscles.

However, just like a car the tank will become empty, that is what happens as the swimmers make their way to Rottnest and use this stored energy source. So it is important for the swimmers to top up their energy tanks throughout the swim. Especially the solo swimmers need to stop and have something to eat while treading water. This is where the problems can start, especially if the swimmers haven't been training their stomachs as well as their bodies for the event.

It is important for swimmers to prepare their stomach for the ocean conditions by eating before training and then training with the food in their stomachs. Many swimmers train with sports drinks situated at the end of the pool, but during the swim it is important to have food to complement the energy provided by sports drink or other fluids which contain carbohydrate (e.g. cordial, fruit juice). A swimmer can't really expect to do well if they consume only a carbohydrate drink for eight hours while exercising. The fuel is going to run out very quickly doing this.

So training with food in their stomach or stopping for a snack break during a training session will help swimmers acclimatise to eating and swimming. Foods like bananas, fruit yoghurt, flavoured milk and tinned fruit are all foods which are light to eat but high in carbohydrates. These foods are easy and quick to eat and are particularly good for swimmers in a team who have the time to sit on a boat and grab a snack.

For the solo swimmers it's not so easy. It would be pretty hard to eat a tub of yoghurt while treading water so fruit cut into pieces, or a breakfast bar are better options. Some swimmers even blend up tinned fruit with juice or milk to make a thick drink which can be swallowed fairly easily. For a quick energy injection some fruit juice, sports drink, cordial or jelly beans will help but this always need to be followed up with more sustaining high carbohydrate foods like bread, fruit, pikelets and yoghurt.

Fluids are important so even if you are eating regularly throughout the swim you must continue to drink constantly as well. Aim to have about a glass, or large swig from a bottle every 20 minutes. As for the solids, it is important to have a light snack every hour and something a bit heavier like a sandwich and a piece of fruit or yoghurt every three to four hours.

Seasickness is a real problem, particularly if you can't keep the food down. It is important to have a solid carbohydrate meal three to four hours before starting the swim and a small top up meal one to two hours before for fuel reasons but also because seasickness can be made worse on an empty stomach. If you do start to experience seasickness during the swim try just having a high carbohydrate fluid drink or some dry crackers - but not together.

Many of the swimmers experience extreme coldness, particularly the team swimmers who are constantly getting in and out of the water and losing body heat. This is where a thermos of hot milo or sweet tea can really warm them up and keep them keen to get back in the water.

Most importantly, the swimmers need to get used to training with the foods they are going to eat on the day. Going for a few small ocean swims with these foods in their stomachs will help them see how it feels and if they are comfortable or not.

The Rottnest Channel Swim is a great event and one that competitors should be well prepared for as it is a long way between the start and the finish. Getting fit for the event is only half the preparation. Getting your food and diet right is the other half.

Shoulder Pain

Don't let "Swimmer's Shoulder" take you under!!

Some advice from Jeremy Nyman, Physiotherapist at Woodlands Physiotherapy. Read on to find out how to avoid this nuisance condition that could ruin your chance of reaching Rotto.

To view some exercises to reduce the risk of Swimmer's Shoulder, select the attachemnt at the bottom of the page.

Other than insanity, swimmer’s ear, stings, neck pain, chaffing and rashes, the most likely problem you will suffer whilst preparing for the Rotto swim is swimmer’s shoulder. The incidence of the problem is unclear, research figures varying anywhere from 3 - 80% of swimmers (not just Rotto swimmers) affected.

What is Swimmer's Shoulder?

Swimmer’s shoulder, bursitis, rotator cuff tendonitis, impingement syndrome are all essentially the same problem. In simple terms, swimmer’s shoulder relates to inflammation of the tendons or protective lubricant sacks (bursa) around the shoulder joint. This is the result of repetitive "friction"? whilst performing the overarm action of freestyle swimming. It is an even more aggressive action with butterfly and less so with back stroke and breast stroke.

Is Swimmer’s Shoulder preventable?

Yes. In most cases you can easily prevent it. Read on to understand the problem and then look at the exercises suggested to reduce your risk of getting this nuisance condition. These exercises are the minimum you can do to reduce your risk factors. There are many other exercises you can use and if you have specific problems, you will need specific assessment and advice. A physiotherapist with knowledge of swimming can do this for you.

Symptoms you may experience

If you start getting shoulder symptoms, do something about it immediately. Once it starts, pain tends to worsen unless you do something specific to help. Most likely early discomfort will occur during or immediately following your training session. The pain tends to be in the shoulder joint itself or in the upper arm. Occasionally it will spread down the arm. If it is accompanied by pins and needles or tingling in the hand or arm, your neck may be involved. If the problem worsens you will get pain on a range of minor arm movements, particularly behind the line of the body or overhead. Aching can increase and you may be disturbed by pain in bed. Swimming is not the only cause of this problem. Inappropriate gym programs can also trigger swimmer’s shoulder.

Avoiding the problem

The best thing to do is to prevent the onset of any symptons. Implementation of the following points will significantly reduce your risk of Swimmer's Shoulder:

• Pre-training muscle/posture assessment and advice from a physio
• Use the exercises on this web site
• Stroke correction
• Warm-up and stretch program
• Correctly implemented gymnasium program. Remember, your gym program should be directed towards avoiding injuries as well as making you swim faster.
• If you start getting symptoms, early management is imperative. Don’t let the problem worsen before getting advice.

What to do

You will need to identify the causes of your problem. This may require advice from a physiotherapist, doctor and swimming coach.

If you become symptomatic and there is inadequate reponse to conservative management such as stroke modification and specific exercises, further investigation and treatment may be necessary. This may include the use of anti-inflammatory medication, X-Ray, Ultrasound scan and injection. Be advised by your physio or doctor.

Some advice from Jeremy Nyman, Physiotherapist at Woodlands Physiotherapy. To view some exercises to reduce the risk of Swimmer's Shoulder, select the attachemnt at the bottom of the page..

Medical Notes

The following medical notes about the potential risks for swimmers competing in the Multiplex Living Rottnest Channel Swim have been provided courtesy of Dr David E Davies MBBS., FANZCA., Dip.DHM.

Heat Illness

During exercise it is important that the body's core temperature is kept within a narrow range. When an individual's core temperature moves outside of this range, the body's capacity to perform strenuous physical activity is reduced.

When exercising in hot conditions the body attemps to regulate body temperature mainly by sweating and evaporation. Swimmers need to be aware that if the conditions on the day of the swim are humid, these heat regulation mechanisms are not as effective.

Swimmers who are in teams can prevent heat illness by wearing light weight, well ventilated clothing while not swimming, spraying water on their skin and exposing the body to air flowing across the body. Individual swimmers can keep cool by taking regular drink breaks and scheduled rest breaks. All swimmers should try and stretch where they can to help relieve muscle cramps.

Heat illness has 3 separate degrees of severity:

• Dehydration - symptons include loss of energy, muscle cramps, thirst, diminished performance and headache.
• Heat exhaustion - symptons include headache, nausea, feeling faint of dizzy, cramping, chills and clammy skin.
• Heat stroke - is characterised by high body temperature, confusion or loss of consciousness.

To treat dehydration and heat exhaustion drink fluids, lie the swimmer down and rest the swimmer under shade. If their condition deteriorates, seek medical help immediately.

If a swimmer is showing signs of heat stroke, remove them from the water, seek immediate medical assistance, lie the swimmer down under shade and cool them by applying wrapped icepacks to the armpits and/or groin.

Hypothermia
Humans can cool 4-5 times faster in water compared with air at the same temperature. Although the water temperature in the Perth area in February is 20-22degrees Celsius, a number of swimmers still get cold during long ocean swims.

Blood vessels in the skin contract in response to the cold, however, blood vessels of the scalp do not, causing a larger proportion of heat to be lost by this route. It is advisable that swimmers wear and impervious bathing cap under the official race cap, to minimise this heat loss.

During a long swim the body temperature is maintained largely by metabolism in the muscles. If the muscles do not receive enough energy they will be less able to work and will generate less heat. It is essential that swimmers make regular, short stops to replace this energy by eating and drinking warm high-energy foods and fluids. The digestion of these generates heat and supplies the energy that the muscles require for maximum efficiency.

Nutrition stops should be kept brief as skin blood flow increases during exercise resulting in increased heat loss. During exertion this loss is balanced by the increased muscle activity but when the swimmer stops the heat loss is much greater than the heat gain from reduced muscle work.

It is the duty of the support crew to watch out for signs of hypothermia in their swimmer at all times. In the early stages of hypothermia, even before the swimmer feels cold, the swimming action may become uncoordinated and the swimmer may be unable to maintain a straight course. During food stops the swimmer may be shivering uncontrollably, appear vague, unable to concentrate or to understand instructions, act irritably and irrationally. As the hypothermia progresses, the swimmer may be unable to raise his/her head or arms out of the water, unable to obey commands or answer questions appropriately. Under these circumstances the swimmer should be removed from the water immediately.

Children and seniors are more susceptible to hypothermia and should be watched closely. The victim of hypothermia should be handled gently, as rough handling can result in heart rhythm disturbances. Remove the swimmer from the water as gently as possible. He/she should them be dried, wrapped in towels and blankets and protected from the wind. A large plastic garbage bag of sheet should form the initial layer next to the skin and the blankets placed over this. This not only avoids getting wool fat on the blankets but also insulates much more efficiently. Shared body heat may also be appropriate.

If the swimmer is conscious they should be encouraged to eat and drink small quantities or warmed fluids frequently. DO NOT GIVE ALCOHOL as alcohol increases the rate of heat loss by dilating the blood vessels in the skin. If the swimmer is unconscious then place in the coma position, maintain the airway, and do not give fluids or food. Seek urgent medical attention form a doctor on the course.

Any swimmer who is thought to be suffering from hypothermia must be seen by a doctor as soon as possible.

Marine Stings

Stings from marine jellyfish are a way of life in open water swimming. Problems arise if the sting is to a sensitive area such as the cornea of the eye or if the tentacle becomes trapped inside the bathing costume. It is strongly recommended that swimmers wear goggles at all times while in the water.

Fortunately no marine jellyfish in the Perth region is lethal. The most common nasty jellyfish around Perth is Carybdea rastoni, locally know as a 'stinger'. Its tentacles are approximately 10cm long but the body is only 1-2cm across. It is almost transparent and very difficult to see in the water. In summer, stingers can be in large numbers along the beaches. This jellyfish tends to swim closer to the surface at dawn or dusk and during cloudy periods. In bright sunshine it swims deeper.

The sting causes an immediate severe burning sensation of variable intensity that may last for several hours but usually recedes over about 30 minutes while the swimmer is in the water. But it may return when the swimmer leaves the water. This is associated with a skin wheal that may persist for one to two weeks with minor skin discolouration persisting for several months. Some individuals may also have an allergic response to the sting.

Management of the sting is to initially douse the area of the sting liberally with vinegar then apply ice directly to the wheal to ease the pain (vinegar destroys still-active stinging cells). A cold shower has the same effect as applying ice. Do not rub the area with sand as this causes more toxin to be absorbed. Temporary relief may be obtained from 'Stingose', or a roll-on underarm deodorant applied to the wheal. A local anaesthetic cream or spray may help if the pain persists and, for severe wheals with skin damage, a steroid cream such as Betamethasone or hydrocortisone may be indicated.

Seasickness

Seasickness is a common complaint among open water swimmers, especially in rough conditions. This is probably due to the motion on the water surface combined with the swallowing of salt water and fuel residue.

Management of seasickness is initially reassurance and possibly altering the breathing pattern to reduce the intake of salt water. If vomiting persists there is a real possibility of dehydration and cramp. A swimmer who is persistently vomiting will probably need to be withdrawn from the water.

A swimmer can reduce the susceptibility to motion sickness by undertaking long training swims in the ocean prior to race day. This is not always effective as sea conditions are infinitely variable, however it does help. Medication may help but if you do use something, make sure you try it out before race day as most of the motion sickness medications have side effects. These side effects can range from dry mouth through amnesia, hallucinations, blurred vision, to severe migraine headache depending on the drug and dosage. Consult your medical practitioner well ahead of time for advice.

Support crew who suffer seasickness should try sitting on the deck close to the waterline and watching the horizon. Being overdressed, too warm, in a stuffy environment, eating too much, and drinking alcoholic drinks will aggravate seasickness. A seasick person should be lightly dressed, slightly cold, have plenty of fresh air, eat small amounts of dry digestible food before and during the crossing and avoid alcohol.

Please note that it is not the responsibility of official boats to transport seasick passengers to shore.

Sunburn

Perth has a reputation for being one of the sunniest cities in the world and there is little atmospheric protection from the sun's rays. The average temperature during the day in February is 30degrees Celsius and the ultraviolet factor is extremely high.

The sun will burn in the same way as fire, except we are not aware of the burning sensation. People with fair complexions are most susceptible to sunburn and should take extra precautions.

Sunburn can occur even after a relatively short exposure, especially during the middle of the day. Frequent application of a water resistant, sun protection cream (UV factor 16 or higher), a wide brimmed hat and cool, loose fitting cotton, long sleeved shirt is recommended.

Solo swimmers should apply sunscreen at least 15 minutes before the wool fat so that it is not washed off. Zinc cream seems to wash off less rapidly than most other creams. Take care to apply sunscreen to all exposed parts such as the face and nose, behind the ears and the neck, backs of the knees and thighs and the soles of the feet.

Reflected sunlight from the water can create problems and support crews should apply sunscreen to exposed areas, even though they are wearing a hat. Remember, a peaked cap does not provide protection to the sides of the face, the ears or the back of the neck.

The consequences of severe sunburn are dehydration, severe pain and a possible stay in hospital. Most cases of sunburn can be dealt with by taking a cool bath or shower, and applying cool compresses (although not iced as this may chill) to the most affected parts. Calamine lotion or one of the commercial anti-sunburn moisturising creams will usually help. Paracetamol may reduce the pain, but if the sunburn is severe, cold shivers and a temperature may develop. If the sufferer is a child, medical advice may be necessary.

Sharp trauma

There is a risk that the propeller of the escort craft can cause injury, especially in rough conditions and when the boat is manoeuvering close to the swimmer or during team changes. It is the responsibility of the boat skipper to keep clear at all times.

Should any form of cutting injury occur, remove the swimmer from the water immediately, elevate the effected area, cover with a clean towel and apply direct pressure to the wound to stop the bleeding. Seek medical attention urgently from the doctor on course.

Blunt trauma

Blunt trauma to a swimmer is only likely if, in rough conditions, the escort boat gets too close to the swimmer and is dumped onto the swimmer by a wave. Management will depend on the severity of the collision and the condition of the swimmer. If there is any head injury, however minor, the swimmer should be withdrawn from the water and be seen by a doctor on the course.

Exhaustion

Exhaustion is characterised by a floundering action where a swimmer is unable to raise his/her arms or is not responding to questions or directions. Taking the swimmer from the water will usually see him/her recover from this problem. A doctor should examine the swimmer as a precaution against a more serious injury.

Administration of medications by non-medical persons

All medications, including prescription and those available over-the-counter, can have serious side-effects. These side-effects may become a problem when the body is placed under additional stress caused by physical activity.

For more information about the administration of medications by non-medical persons go to the Sports Medicine Australia web site.

Swimmers Seminar 2008

The Rottnest Channel Swim Association held a seminar for solos, duo and other interested Rotto swimmers on 23 September 2008.

Guest speakers were Peter Tanham, Karen Haegney, Sophy Porter, Andrew Page and Paul Newsome. The speakers spoke about their experience and provided valuable tips about training, nutrition, the swim and post swim.

Peter has completed 21 crossings of the Rottnest Channel including one double crossing in 1991. Peter also successfully swam the English Channel in 2005. Peter is  a coach of solo swimmers and outlined some training programs that he uses for his squad training.

Karen completed her first solo in 2008. Karen spoke about her background, experiences and shared some tips and what to expect as a first time solo swimmer.

Sophy is a is an accredited practicing dietitian, and consultant sports dietitian. Sophy covered information regarding dietry requirements, hydration and caborhydrate intake.

Andrew Page has completed 8 solo crossings, 4 of which were completed in 2008. Andrew shared his experiences and other tips he found useful for his crossings.

Paul Newsome is planning on doing his first solo in 2009.  He is currently coaching a group of 12 solos and specialises in preventing shoulder injuries and swimming technique.  Paul carried out some demonstrations on how to prevent shoulder impingement and rotator cuff injuries.

The presenters handouts can be downloaded in PDF format below.

Tips for Paddlers

These notes have been prepared by Canoeing Western Australia Inc.

Be aware of the scope of conditions you may encounter.

Prepare for the full extent of those conditions
The Rottnest Channel is an exposed section of water and prone to strong winds.
Paddlers will be on their craft between 4-9hrs. You will require water, food and protection against the elements. The physical effort required to maintain an upright position close to your swimmer in challenging conditions will be considerably demanding.
Prepare and maintain yourself and you will not be a liability to your swimmer(s)

HYDRATION
A back pack drink system is ideal. You probably will require a refill during the event. Ensure there is available water on your support boat.

COMFORT
Selecting the most suitable craft

Stability
Paddlers must be able to cope with rough conditions
Stable enough to provide drinks and food to themselves and their swimmer
Secure drinks, food and accessories in case of capsize.
Make sure you have paddled the craft for lengthy periods prior to the event, and are aware of any discomforts from the position.
Correct leg length aids stability and posture. Back support is recommended

Manoeuvrability
Shorter more craft are generally more manoeuvrable.
Maintaining a position alongside the swimmer can be difficult

CLOTHING

Sun protection
A spray on screen is ideal for re-application. Greasy sunscreen on your hands will make paddling difficult
A chin strap on your hat will prevent it being blown off.

Warmth
Thermal clothing is ideal as it allow you to retain warmth whilst you are wet

Cooling
You will need to adapt to changing conditions and may need to shed or don clothing during the event. Ensure you have sun protection at all times

SKILL

Getting off the beach
If you are planning to enter the water at Cottesloe Beach, be conscious of the shore break and how to negotiate it. All of your preparation can float away if you fall at the first hurdle

Stability
Bracing strokes will allow you to deal with the inevitable bumpy conditions in a relaxed effortless manner.

Boat control
Manoeuvring you craft around power craft and along side a swimmer travelling much slower than most craft are designed to go requires a degree of skill and competence.
Effective forward, back, sweep and draw strokes are essential

Awareness of Power craft
Most power craft have large areas of poor visibility. Assume you have not been sighted and keep your distance.

Canoeing Western Australia recommends you gain some paddling knowledge and practice at your nearest canoe club and undertake an Open Water Paddle Competency Assessment.

Canoeing Western Australia Inc
canoe@canoewa.asn.au
(08) 9285 8501