Swim caps are compulsory in all three swims, and wet suits are strongly recommended. Swim caps will be provided at Registration for individuals and all Team swimmers. Average water temperature in the lakes at this time of year is 16C - 19C degrees.

Particular care must be taken by individual athletes before and during the second and third swims, as leg muscles tend to cramp in the water after extended use. Take time at the transitions to replenish with electrolytes and fuel, and allow your heart rate to diminish. Thoroughly stretch all leg muscles before entering the water. Race officials have the responsibility to prevent you from entering the water if they feel you are distressed or overly fatigued. Once in the water, keep your legs moving as much as possible, to encourage blood flow. In case of cramping, signal to the nearest craft. You may rest on the craft as long as you need, or on dry land if close enough. It is advisable to practise your run/swim transitions in advance. Be sure to drink at the Commonwealth Place water station during the Lake Burley Griffin swim.


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