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« September 2006 | November 2006 »

Completed Workouts

We've added another new feature to the website that will allow you to keep track of your completed swim workouts. It also gives you a monthly breakdown of your completed workouts, and monthly/yearly totals of your distances swam. When viewing a workout you'll have an additional link at the top labeled "save as my completed workout", once clicked that workout will be saved in your profile as completed. To view your completed workouts, log into your Dynoswim account, and click the "edit" link on the left to view your profile information, at the bottom you'll see a link labeled "View your completed workouts".

completed workouts

Please note to use these features you'll need to be signed into your Dynoswim account. If you don't have an account, create one today! Feel free to leave a comment on your experiences with this feature, or any ideas you might have on how to expand upon it.

31 Oct 06 @ 7:05 PM  | 3 comments  |  Website category

Quote for the Week of October 30, 2006

"A friend is someone who will help you move. A real friend is someone who will help you move a body." ~Anonymous

Happy Halloween!

30 Oct 06 @ 7:33 PM  | 0 comments  |  Quote for the Week category

Speed Enhancement and Racing Strategy Clinic

Gary Hall jr 102906.jpg

Judi Rich, Amy Britton, and Scott Bay had a great weekend with Gary Hall jr. at the Speed Enhancement and Racing Strategy Clinic. Here's a photo of Gary and Scott.

29 Oct 06 @ 5:37 PM  | 2 comments  |  Meets, Open Water, and Other Events category

Swimming Background

We've added a "Swimming Background" section to your Dynoswim account. Help us get a better idea of what kind of swimming background our Dynoswimmers have. To add this information to your profile you must first log into your Dynoswim account, and then click the "edit" link to access your account details.

27 Oct 06 @ 8:10 AM  | 0 comments  |  Website category

BUTTERFLY - Fast Fin Fly

by Glenn Mills

Butterfly is the type of stroke that requires specific training. You need to swim ENOUGH butterfly to strengthen the specific muscles for the stroke. But if you train A LOT of butterfly, there's a good chance that you will train yourself to have a slow stroke cadence, and this is not effective for racing. The question is: How do you learn to slam race-pace butterfly, especially early in the season?

Read More at Go Swim

24 Oct 06 @ 7:12 PM  | 6 comments  |  Technique, Tips, and Drills category

Quote for the Week of October 23, 2006

"In order to swim fast, you need to swim fast." ~A Wise Man

23 Oct 06 @ 5:31 AM  | 0 comments  |  Quote for the Week category

What Do You See?

Amelia Is July06.jpg

You may have been here, remember?

22 Oct 06 @ 7:07 PM  | 7 comments  |  Photos category

A Well-Rounded Workout

Twenty Ingredients for Total Training

by Scott Rabalais

Can you imagine following a nutritional plan of only two or three items, consumed day after day, month after month? Perhaps all you eat each day for a year is chicken, beans and cornbread. Not only would such a diet become monotonous, in the long term you would not meet the basic nutritional requirements for adequate physical development.

Swim training follows the same trend of thought. If you were to head to the pool each day and complete the same basic workout each visit, you may be driven to the brink of boredom – and beyond! While you might receive certain physical benefits from such a plan, the benefits can be greatly enhanced by adding variety to your swimming workout.

While some adult swimmers choose to chart a carefully-constructed plan to peak performance, many swimmers prefer to have a stimulating, entertaining and challenging workout session and are not as concerned about the impact of the workout on future performances. With a wide-open approach for each workout, the sky is the limit in terms of variety. Any coach or swimmer would be wise to include as most, if not all, of the following 20 ingredients in each workout.

Three Modes

Swim – This is an obvious ingredient – the meat in the hamburger, the milk in the shake. This is the natural approach, with no equipment or training aids added.

Kick – The legs are not to be ignored in the pool, and kicking can be included in a myriad of ways. Vary your position by kicking on your side, back, front and vertically, with and without fins and kickboard. Underwater dolphining can included in any workout.

Pull – Insert the buoy to give the legs a break and add some emphasis on your upper body. Some swimmers prefer to use hand paddles to create additional resistance in the stroke.

Four Strokes

Freestyle – The majority of American swimmers begins their workouts with freestyle and use it as their primary stroke in practice. It’s an effective way to begin a workout, as it may be performed in a relaxed manner by almost any swimmer.

Backstroke – Backstroke, in general, may be the easiest stroke to perform for beginners as it affords the swimmer a certain freedom of breath. Backstroke is a great stroke for relaxing after a taxing set or cooling down at the end of a practice.

Breaststroke – Because the breaststroke pull, kick and body action can require a higher level of power and explosiveness, it is advisable to slowly warm up to this stroke. Begin with light kicking, then an extended, gliding stroke before bringing it to full speed.

Butterfly – Even a short butterfly swim such as 25 or 50 yards can raise the heart rate substantially, so it is best to prepare for full-stroke fly by performing less-strenuous drills, such as one-arm fly and dolphin kicking.

The Technique Triple

Drills – There are an endless number of drills in the four strokes that are designed to help swimmers perform the strokes more efficiently. For example, a swimmer may want to improve his or her breaststroke by swimming a 2 kick/1 pull drill, during which the swimmer takes two consecutive kicks, maximizing distance per kick and streamlining, followed by one arm stroke (with breath).

Turns – In a 25-yard pool, swimmers spend much of the time approaching the wall, executing a turn and gaining distance off of the wall. If feasible, block starts and race finishes may be practiced as well.

Sculling – While some swimmers have an enhanced feel for the water, either inherently or through years of development, all swimmers can improve their kinesthetic awareness through various sculling drills and positions.

Three Gears of Speed

Slow – Whether it’s the first lengths of practice or recovery swimming well into the workout, slow swimming gives the swimmer a chance to relax in the water and enjoy the experience without discomfort.

Moderate – Most swimming in a workout is likely in this category and may be classified as aerobic training.

Fast – While swimming at or near top speed is not recommended for the entire workout, a few sprints and quick swims will challenge the swimmer and provide enhanced physical benefits.

Four Equipment Items

Pull Buoy – Many adult swimmers have an intimate relationship with their pull buoy, which provides lower body lift and relief for runners and triathletes with fatigued legs.

Fins – These may be the most popular items on the pool deck, outside of goggles. Fins provide speed assistance and lift and can be used as a teaching tool in all strokes.

Paddles – Caution is the key word in using paddles, as they create additional work for the shoulder region. Use wisely.

Kickboard – While using a kickboard can create an unbalanced body position while kicking, adult swimmers often enjoy the opportunity to “sightsee” and socialize during kicking sets.

While there are many other uses of training equipment, such as snorkels and stretch cords, these four items are among the most commonly used.

Take Two: Start and Finish

Warm Up – Every workout should include an initial phase that allows the swimmer to acclimate to the water and prepare physiologically for training.

Cool Down – Likewise, after a solid effort, the body needs to gradually return to its normal resting state. Use the last few minutes of practice to swim easily.

One Breath

Hypoxic Training – Swimmers who race regularly do so in oxygen-deprived states, if only for a few seconds. Hypoxic training (without oxygen) in moderate amounts can not only prepare a swimmer to race, but can be an effective drill for teaching relaxed swimming over short distances.

Next, let’s create a 75-minute workout that includes each of these items. Note that several items can be incorporated easily into one swim or set.

Warm Up

600 yards on 11:00, alternating 100 swim, 100 kick on back (no board). During each 100 kick, begin each length with at least six underwater dolphin kicks.

Turns/IM Order

12 x 25 on :30, starting in middle of 25-yard pool. Alternate 25 fly, 25 back, 25 breast, 25 free, concentrating on turn technique.


8 x 100 on 1:30 with buoy and paddles, numbers 1-4 breathe every 3rd stroke, numbers 5-8 breathe every 5th stroke


10 x 50 kick with fins and board on :50, even pace (same time on each 50)

Swim Set

2 x 500 on 8:00, each 500 is 200 slow, 200 medium and 100 fast, with second 500 faster than the first 500.

Cool Down

200 yards, alternate 50 sculling with buoy and 50 one-arm freestyle, inactive arm at side and alternate-side breathing.

Total: 3,400 yards

21 Oct 06 @ 9:27 PM  | 0 comments  |  Featured Workouts category

Speed Enhancement and Racing Strategy Clinic

Don't miss out on this great opportunity! The "Speed Enhancement and Racing Strategy Clinic" isn't your average "Starts & Turns" clinic. Experience a piece of The Race Club swim camps and train like The Race Club Olympic, National, and World Champions!

October 28th and 29th, 2006 / Orlando, FL / 9am - 12:30 PM

Call 877-SWIM-RACE for more information or to register. Make sure you tell them that you were referred by Dynoswim!

(Learn about the Race Club here.)

20 Oct 06 @ 8:01 PM  | 2 comments  |  Meets, Open Water, and Other Events category

Hi-Tech Pool to Boost Aussie Swimming at Beijing Olympics

SYDNEY (AFP) - One of the world's most technologically advanced pools was officially opened at Australia's renowned Sports Institute, in a bid to strengthen the country's chances at the 2008 Olympics.

Read On

Editors Note: I wonder how this pool would compare to our Palm Coast training facility.

18 Oct 06 @ 10:33 PM  | 2 comments  |  Elite Level Competition category

Thorpe and Hoogenband 200m Freestyle Video

Here is a great duel between Ian Thorpe and Pieter van den Hoogenband in the 200m freestyle in Athens 2004. Check out the technique, and the powerful and consistent kick they have throughout the race.

Tell us what you think...

17 Oct 06 @ 7:53 AM  | 0 comments  |  Elite Level Competition category

Quote for the Week of October 16, 2006

"Life breaks everyone and, afterward, many are strong at the broken places." ~Earnest Hemingway

16 Oct 06 @ 6:43 PM  | 0 comments  |  Quote for the Week category

Red Sand at Flagler / Ormond Beach

Ocean Swim May06.jpg

Miss the Ocean?

15 Oct 06 @ 6:10 PM  | 1 comments  |  Photos category

“I Did It!” Is Only the Beginning

~By Barbara Hummel

In swimming, in school, in our careers, and in our lives, we are constantly advised to set goals for ourselves and to lay out the steps to reach those goals. At the same time, we’re also advised to see the journey – our daily “practice” as being more important than reaching the goal.

What we don’t always consider is what happens when we REACH a goal. What does it mean to accomplish what you set out to do? Are you finished? Are you complete? How do you figure out where to go and what comes next? How do you shift gears…and goals…to get to a new level?

Read More at Go Swim.tv

11 Oct 06 @ 10:36 PM  | 0 comments  |  Health and Nutrition category

The Home Stretch

UC Berkely Wellness Letter

Stretching, one of the simplest fitness activities, is controversial. Will it prevent injuries? Some say yes, some say no. Is there a right and wrong way to do it? Different methods have their advocates. Here's a Q & A session about a type of exercise that has undeniable benefits--whichever side you take in the controversy--and also feels good.

Read More at Active.com

10 Oct 06 @ 7:00 PM  | 0 comments  |  Technique, Tips, and Drills category

Quote for the Week of October 9, 2006

"Patience, persistence and perspiration make an unbeatable combination for success." ~Napoleon Hill

American author, 1883-1970

9 Oct 06 @ 10:32 PM  | 0 comments  |  Quote for the Week category

Something in the Water


8 Oct 06 @ 10:59 PM  | 8 comments  |  Photos category

Coach’s Corner: The Best Freestyle Drill

~By Coach Dave Samuelsohn

Take it from me: Swimming is all in your head.

One of the most difficult things to do during a tough workout is to think, think about your stroke, your efficiency, your fine points. You’re tired, you know you’re swimming just to get through it and all you can really think about is “How much more?” and “ Maybe I can get my goggle strap to break!”

Building good stroke habits takes time … and discipline. Anything you can do to better focus yourself on thinking is going to help you. That’s why many coaches advocate the use of stroke drills. I advocate the use of stroke drills early in workout, before I’m so tired I can’t think straight. In fact, I think a good time to do stroke drills is in warm-up, every warm-up. Why not start the work-out thinking and patterning good stroke habits and improving efficiency while you’re fresh? Hey, there’s an idea!

One of my favorite drills, and about the best Freestyle drill I’ve come across, I call “Half Catch-Up.” It’s kind of like “Catch –Up” but instead of completing one stroke before beginning the next – and actually touching one hand with the other – you only “Catch –Up” halfway. Doesn’t seem like much of a difference but where you go from there can give you opportunities to focus on many aspects of improving your stroke.

The first thing you notice is that unlike “regular” catch-up, your body roll is not arrested. It’s smooth and comfortable and can easily be accentuated with a little thought. Grab a pull buoy for starters and let’s see what we can learn by using this drill to focus ourselves on different components – one at a time – of your Freestyle.

 We’ll start with a pull buoy because it floats your legs, helps you maintain your balance and therefore your momentum, and … hell, it’s just plain easier. It’s OK, you can admit it: a pull buoy makes Freestyle easier if you’re not swimming very hard. But for the purposes of this stroke drill, it’s helpful to eliminate certain worries to help keep focused on others. (But don’t plan on keeping it.)

 Swim a couple of laps with the pull buoy keeping your “catch” hand out in front longer while your opposite arm completes an entire pull phase and begins it’s recovery. Don’t start your next pull until you’re halfway through the recovery – until you “Half Catch –Up.” Get it?

 Now let’s go to a four-pattern with our breathing and try and balance our body roll. Get away from the constant leaning to one side – the Freestyle “limp” we develop when we breathe every stroke.

 Swim a little farther and let’s play a game: Think of your body as a canoe. The longer you can make that canoe, the more efficiently it will glide over the water. We’re going to paddle our canoe – first one side, then the other – and as we go, we’re going to try to make each sweep longer and more efficient. We’re going to get our paddle way out in front as we glide over the water on the strength of the previous stroke. Then begin a slow carve which will accelerate faster and faster through the stroke until it pops out of the water behind us and begins its recovery. With each stroke, the bow of our canoe (our catch hand stretched out in front) is going to glide longer and farther as we learn to hold more and more water and accelerate each stroke. Stroke and glide, stroke and glide.

 Very quickly you’ll get the feel for your Half Catch – Up. You’ll settle into a long gliding stroke with a balanced hip roll. You’ll soon find an easy rocking rhythm, which will make your Freestyle comfortable and efficient. But don’t stop there. Now is the time to get some feedback on just how efficient you are: Count your strokes for each lap, and try to decrease their number without breaking your rhythm. A good number for 25 yards would be 12 or 13; you may be able to do better. Focusing on a deliberate “carving” catch and full accelerating push-through will help you glide faster and faster and get that stroke count down.

There’s a lot to think about here and I suggest you focus on one thing at a time until it starts to feel really good. Then start counting strokes!

What follows is a few more ideas which I suggest you work on only after you’ve gotten comfortable with the basic Half Catch – Up drill. Remember: the drill remains essentially the same. What changes is what you’re thinking and focusing on.

 One of the things we old timers have trouble with is learning to alternate breathe. Half Catch – Up can help by giving you time to think about each breath: take a breath on your “good” side and think about what happened. Then use the next three strokes (and the long Half Catch – Up glides) to apply to what you felt and did to your “off “ side. One thing you’ll find is that you won’t be turning your head until late in your pull. The extra long glide helps you get the feel for that. Try alternate breathing after you’ve settled into your regular four – pattern rhythm. (And don’t quit! You’ll get it if you stick with it.)

 Start to roll more – from the hips – in a smooth rocking motion. As you go, you can accentuate that body roll by spinning your hips as each stroke digs in. We actually do our swimming on our sides – first on one then the other – and we can use our body roll – or spin – to develop power. Try to feel how the torque from that body spin works to develop power in your stroke.

 OK, you’ve been working on this drill for a couple months. Now take the pull buoy off (Bummer!) and start working on a three-beat kick (that is kick, kick, kick-and-pull). It’s a little tougher to keep it going but you’re going to need to know this! Try to use your kick to start that hip rotation before you start your pull. Very soon you’ll see how your kick is what initiates the hip and body roll that develops the torque and power for your whole stroke. (This is important but more difficult. Don’t start working on this until you’ve spent some time with your pull buoy and really get the Half Catch Up drill down.)

One significant result of Half Catch-Up Freestyle is that, for perhaps the first time, you’ll be working to strengthen your pull through the full range of motion, particularly the push-through at the back, where most Freestylers tend to get lazy. Work on this and other drills during warm-up, each time you get in the pool. Think and focus while you’re fresh and build the patterns you want to become good stroke habits. Remember: thinking may be the toughest thing to do in workout so work hard on it.

Swimming really is mostly in your head and you can take it from me: My head’s been swimming for years!

Dave Samuelsohn is a lifetime Masters swimmer and coach.

7 Oct 06 @ 7:20 PM  | 0 comments  |  Technique, Tips, and Drills category

The Hydration Continuum: Beverage Choices for Active People

By Heidi Skolnik, MS, CDN, FACSM

For Active.com

September 11, 2006

Everybody pretty much understands that staying hydrated is essential to helping you feel and perform at your best. According to the Journal of Sports Science, exercisers who drink fluids and maintain hydration can last up to 33 percent longer compared to those who don't drink any fluids during a workout. And, even as little as two percent dehydration can cause a drop in endurance.

The Hydration Continuum (continued)

6 Oct 06 @ 8:44 PM  | 0 comments  |  Health and Nutrition category

SCAD 06-07 Season

SCAD 06_07 Swimming.jpg

Remember Dyno-youth Swimmers, if you're interested in pursuing an art degree at a college with an excellent swim program, then check out the Savannah College of Art and Design and the SCAD Swim Team run by Scott Rabalais.

3 Oct 06 @ 11:58 PM  | 0 comments  |  College and University Swimming category

Making Stroke Adjustments

This week’s Speedo Tip of the Week comes from USA Swimming’s biomechanics coordinator Russell Mark. Mark offers some advice on the importance of working on technique in practices and provides some helpful guidelines for making stroke adjustments.

Speedo Tip of the Week

2 Oct 06 @ 10:32 PM  | 0 comments  |  Technique, Tips, and Drills category

Quote for the Week of October 2, 2006

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." ~Harriet Tubman

Harriet Tubman (1820-1913), also known as Black Moses, Grandma Moses, or Moses of Her People, was an African-American freedom fighter. An escaped slave, she worked as a lumberjack, laundress, nurse, and cook. As an abolitionist, she acted as intelligence gatherer, refugee organizer, raid leader, nurse, and fundraiser, all as part of the struggle for liberation from slavery and racism.

2 Oct 06 @ 5:28 AM  | 0 comments  |  Quote for the Week category

Name that Swimmer...


1 Oct 06 @ 10:56 AM  | 5 comments  |  Swimmer Profiles category

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