DeadFish Endurance Swim 2024 - 5M/10KM/15KM

WELCOME MESSAGE

Deadfish is dedicated to inspiring joy through a healthy lifestyle, encouraging personal challenges, and building endurance. We strive to create a global swimming community that unites diverse individuals, with a strong commitment to making a positive impact, particularly by supporting children's education and those in need.



EVENT OVERVIEW

* REGISTRATION: Free to participate

* CATEGORIES:

* 5KM Category: An exciting challenge for intermediate swimmers aiming to evaluate their stamina.
* 10KM Category (DF Distance): Ideal for seasoned athletes seeking a long-distance challenge to enhance their endurance.
* 15KM Category: Qualification Required: A rigorous test of stamina designed to push even the most proficient swimmers to their limits.


* SWIM DATE: December 15 - 31, 2024. Participants can choose any single day to complete their swim.
* LOCATION: Pool, lake, river, or ocean

All individual participants must complete the challenge in one continuous effort.



DONATION

ABOUT SUNFLOWER MISSION : Founded in 2002, our nonprofit partner, Sunflower Mission, is dedicated to nurturing and empowering a thriving community of compassionate leaders who are committed to creating a meaningful social impact in Vietnam and beyond. To date, Sunflower Mission has built 188 classrooms, awarded over 26,000 scholarships, and supported more than 755 college graduates from some of the most remote areas of Vietnam.

While donations are optional, we aim to raise funds through this event to fund a much-needed computer room at Hung Loi 2 Elementary School in Tuyen Quang Province, Vietnam.

For more information about Sunflower Mission, please visit https://www.sunflowermission.org.



There are two options available for making a donation:

* You can contribute through Sunflower Mission
* If you're in Vietnam, donations can be made via this app: https://thiennguyen.app/user/deadfishteam

All proceeds will go towards supporting Sunflower Mission.



SPONSORS AND DONORS

* BINH HOANG SWIM
* VIETNAM SPEEDO

We are actively looking for sponsors and donors; your company name/logo will be prominently featured on our posters, and we will promote your brand through our social media channels. Please get in touch if youre interested.

PARTICIPANTS WILL RECEIVE

* An E-Bib will display your name and Bib Number.
* E-certificates will be provided upon successful completion
* Keep an eye out for additional offerings from our sponsors!

GUIDELINES AND REGULATIONS FOR PARTICIPANTS



EVENT REGULATIONS

* Each individual participant must complete the challenge in one uninterrupted attempt.
* Participants are allowed to register for only one category (5km, 10km, or 15km).
* Swim gear: Fins and paddles are optional but not advisable if you want to push your limits.
* Wetsuits are advised when the temperature is below 76 degrees, whether for pool swimming or open water swim.
* Use a bright buoy when swimming in open water swim.
* All participants must sign a consent waiver and swim at their own risk.
* Young aquatic athletes (ages 14 and under) must submit consent waiver forms signed by their parents or guardians.
* Adhering to your category's designated distance promotes fairness and maintains a competitive spirit.
* For safety reasons, please check in via Runsignup or inform the organizer or your club leader to confirm the swimming schedule before starting.

CUT-OFFS, EVENT FINISH, TIMING, AND RESULT

EVENT CUT-OFFS

The cut-off times will be based on elapsed time (the amount of time that has passed between the start and end). Results calculated based on moving time.

* 5KM Category: Cut-off Time: 3.5 hours from the moment you enter the water.
* 10KM Category (DF Distance): Cut-off Time: 7 hours from the moment you enter the water.
* 15KM Category: Cut-off Time: 10.5 hours from the moment you enter the water.

For instance, if you enter the water at 12 PM, you should exit by:

* 3:30 PM for the 5KM distance,
* 7:00 PM for the 10KM distance,
* 10:30 PM for the 15KM distance.

THE IMPORTANCE OF CUT-OFF TIMES IN SWIMMING EVENT

Cut-off times in swimming events serve several vital functions that enhance both the efficiency and safety of athletes.

* Firstly, they ensure that all athletes can finish their races within a specified timeframe, facilitating a well-organized schedule.
* Secondly, cut-off times are crucial for the safety of swimmers, especially in longer distances and Open Water Swims, as they help prevent exhaustion and potential risks in the water.
Additionally, they enable club leaders to manage the event effectively, ensuring accurate timing and results without unnecessary delays.

EVENT FINISH, TIMING

* Did not start (DNS) Register but fails to start;
* Did not finish (DNF) Starts an Event but did not finish the swim
* Not classified (NC) Starts to swim and finished the swim but fails to meet cut-off time.


RESULT

* Results will be accepted from December 15, 2024, until January 2, 2025 (the challenge concludes on December 31, 2024).
* Ensure that your results are made public on Strava.
* Join the Strava DeadFish group (details to be provided).
* Your results will be verified by your team leaders before being submitted to RunSignUp.
* If you are not part of a team, please submit your results directly to RunSignUp, and the organizer will handle the approval.
* To submit your results: Go to your RunSignup profile by clicking the Profile Icon in the top right corner.
Under Upcoming Events, select Submit Virtual Results, enter your time, and click Submit Time.

SOCIAL MEDIA LINKS

* RunSignup (signup) : https://runsignup.com/DF2024
* Strava (results) : To be updated
* WhatsApp (questions) : To be updated
* FacebookGroup : www.facebook.com/groups/882487679711867 [https://www.facebook.com/groups/882487679711867]
* Twitter: https://x.com/DeadFishSwim
* Instagram: https://www.instagram.com/deadfish_swim/
* LinkedI: To be updated
* DeadFish Website: To be updated

TRAINING TIPS FOR EACH DISTANCE
This guide is designed to help you prepare for your chosen distance (5K, 10K, or 15K) and ensure you have a safe and successful swim. Whether you're a first-timer or an experienced athlete, these tips will help you maximize your performance and enjoy the event.

* 5KM CATEGORY:
Focus on building a steady pace and mastering breathing techniques.
Aim for 3-4 swim sessions a week, incorporating intervals and long-distance swims.
Include strength training and flexibility exercises for balance and injury prevention.
* 10KM CATEGORY:
Incorporate endurance-based workouts, focusing on consistency over long distances.
Train in open water if possible to adapt to conditions.
Focus on nutrition and hydration during long swims.
* 15K CATEGORY:
Build up stamina gradually over months; plan for a mix of long, steady swims and interval training.
Nutrition strategy becomes crucialpractice fueling during training to maintain energy
Open-water acclimatization is key, so make sure to practice sighting and adjusting to conditions.

EVENT DAY CHECKLIST

What to Bring:

* Swim suit
* Wetsuit (if needed, depending on water temperature)
* Goggles
* Anti-fog Spray
* Swim cap
* Garmin watch
* Gear: Paddle and fin
* Open Water Swimming: Buoy
* In the swimming pool: Abacus, stones, or paper and pen for tracking laps
* Nutrition: Gels and electrolyte drinks
* Vaseline
* Towel and dry clothing for after the race
* Sunscreen
* Any other essential personal items
* Emergency phone number

PRE-SWIM WARM-UP:

* Arrive early to get comfortable with the venue.
* Perform a light dynamic warm-up and stretch to loosen muscles.
* Familiarize yourself with the course and any key markers.

SAFETY GUIDELINES

* Carefully review the schedule and plan your swim accordingly.
* Adhere to the established safety protocols for the event.
* If participating in open water swims, make sure to check the tide table.
* Always swim with a partner; NEVER SWIM ALONE, as having someone with you improves safety in emergencies.
* Stay aware of your surroundings and environmental factors, such as currents and water temperature.
* Swim in sync with the group.
* If you start to feel fatigued or unwell at any time, please signal a safety boat for help if you're in open water, or simply stop swimming if you're in the pool.
Remember, safety always comes first.

MENTAL PREPARATION

* Divide the swim into manageable segments, particularly for the 10K and 15K distances.
* Visualize your swim and create a strategy to address potential challenges, such as pacing, rough waters, or fatigue.
* Maintain your focus and confidenceyour training has equipped you for this!
* In the pool, practice sets like (100 x 100) or (150 x 100), taking a break after every 10 sets or so.

POST-SWIM RECOVERY

* Gradually cool down with a gentle swim or stretching to aid muscle recovery.
* Rehydrate and replenish with a snack rich in carbohydrates and protein.
* Take time to rest and let your body recover from the intense effort.
* CELEBRATE - share pictures on social media. Youve earned the right to brag because you are now a Deadfisher.



Q & A

* Can I switch my club?
* Can I switch my race event (for example, from 10KM to 15KM)?
* Is it possible to change my name?
* Am I allowed to forgo wearing a watch?
* Since I don't own a watch, what alternatives can I use?
* What is the process for submitting my results?
* If I haven't completed 10km, can I still register for the 15km event?
* Will I receive a finisher shirt after the event?
* Is it permissible to divide the swim into different segments?
* Where can I seek assistance if I experience difficulties during the open water swim?
* Am I required to make a donation?
* Can I change my bib number?
* How do I register?

WELCOME TO YOUR INCREDIBLE TEAM!
The Deadfish team wishes you the best of luck! We encourage you to push your limits and achieve your personal goals in the 5K, 10K, or 15K challenge. We believe youve got what it takes to accomplish something remarkable!