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On a hot summers day there is nothing more refreshing than going for a cooling swim - but don't you sometimes wish the pool roof could be ripped off so that you can soak up the rays and get a tan whilst in the water? As a competitive swimmer, training outdoors was a real rarity confined to expensive training trips abroad and the occasional national team trip to a sunnier climate. However, retirement from elite swimming at the age of 27 led me to a new discovery – open water swimming.

Getting into a lake or pond to start a swim can be a little breath taking. Solar rays warm the water, but not to the level that boilers heat swimming pools. Once you get moving though, the water feels refreshingly cool. There are a few insider tricks and tips to keeping warm. Most of your body heat is lost through your head so try wearing two swim caps and notice the difference. But don't get tempted to douse yourself in goose grease, it's really a bit of a myth that you need to do this unless you're going to be swimming for hours and hours. The water heats up during the summer and as long as the air temperature is warm then the best time of year to swim outdoors is August and September. Early summer could be a little chilly!

One of my first outdoor swims was at Newstead Abbey, and I've swum in Colwick Lake and Holme Pierrepont, but unless you're part of an organised club or event, there isn't anywhere to go and swim outdoors in Nottinghamshire. Open waters present a lot of dangers, particularly as they're not life guarded. It's a real shame that there isn't a designated place for people to swim.

There is a long distance swimming club at Colwick Park, which meets every Sunday evening to swim. The team competes all over the country, and even the World but there are plenty of people there who simply enjoy a swim.

Helen Gorman (on the right)

Nottingham often hosts open water events. The National Championships took place here last summer and I managed to win – although I must confess to a few dodgy tactics to get to the finish first in a very tight race! It was all well natured though and everyone I have met in the world of open water swimming has been friendly and passionate about what they are doing - if not a little eccentric sometimes. There are also district and county events taking place every year and people of all ages, shapes and sizes tend to take part, even at the top level.

I also took myself off to the European Championships in the South of France a couple of years ago. The lure of fresh croissants, cheese and Chardonnay was enough to persuade me that swimming 5.2km across a lake was a good idea. It took a little under 1 hour and 20 minutes to complete the swim, but the sense of achievement was incredible. It didn't matter whether I had won or lost, I had swum across a lake that was so wide that you couldn't see from one side to the other!

Swimming in open water is pretty similar to swimming in a pool. However, you must make sure you look up and forward every now and then to check you're swimming in a straight line. You also need to pick a pair of appropriate goggles with good anti fog and reflective lenses if the sun is shining. To swim long distances you also need to be good at switching off and relaxing in the water, but learn your limitations as you may not be able to stand up or reach for the side when you get tired. Certainly never swim alone.

As well as asking about goose grease, a lot of people ask me about the water being dirty. The truth is that I don't think about it. If I'm told the water is safe to swim in, then I'll get in. Try not to swallow too much and drink a can of Coke when you get out – apparently it kills all known germs that you might swallow while swimming in the sunshine.

Listen to our audio interview with Helen Gorman - click on the audio link found in the top right hand corner of this page.

Open Water Swimming is potentially dangerous. Helen Gorman is a professional. Take heed of her advice. Rapid temperature changes can affect even the best swimmer. Contact your local Open Water Swimming Club before taking part. To find out more check out the open water section of http://www.britishswimming.org.