~Ahmad al-Rubaye, Baghdad, Iraq
In the vast indoor Olympic swimming pool in northern Baghdad, sectarian differences are submerged after a commute which is equally dangerous for all the swimmers.
~by Glenn Mills
Several weeks ago I sent out a message to a few of my friends, asking them what they remember about training when they were younger, and how, in hindsight, they view training today. Some of them are parents now, and spend many hours at little league baseball, soccer, and swim meets. One of the first people to respond was Mary T. Meagher. I've posted her commets here, and will post the comments of other swimmers in the coming weeks. Keep these thoughts in mind as you go to the pool to train.
Please describe your biggest fear, largest source of frustration and anxiety, or the things you hate most regarding your swim training.
Don't worry, many answers will be the same or similar, please list them anyway...
Post your answer in the comments section.
"Energy and persistence conquer all things." ~Benjamin Franklin
An important part of the Flagler community.
~By Nancy Clark, MS, RD, CSSD (for Active.com)
Does carbo-loading mean stuffing myself with pasta?
Should I avoid protein the day before the marathon?
Will carbo-loading make me fat...?
If you are an endurance athlete who is fearful of "hitting the wall," listen up: proper fueling before your marathon, triathlon, century bike ride or other competitive endurance events can make the difference between agony and ecstasy!
Andrea and Angela love Dynoswim so much that they make it a very important part of their wardrobe. Won't you help support the Dynoswim community by buying yourself and your loved ones a Dynoswim T-Shirt?
Christmas is just around the corner (hint, hint)!
~By Coach Dave Samuelsohn
Thanksgiving is over – I hope you took care not to under eat! With more holidays approaching, schedules are crazy and your swimming will be disrupted by late nights, pool closings, exhaustion, and your own many added responsibilities and stresses.
If you are a serious swimmer, the holidays can be a frustrating time – even maddening. But you can get through this, and maybe come out better on the other side.
First of all, like all confessed whatever-a-holics, you need to accept that this is the way it’s going to be: you’re not going to be able to get in as often as you’re used to. Don’t flip out – accept it. And then, put together a focused plan to get through it.
The secret to life, according to Jack Palance’s character in City Slickers, was to find the “One Thing.” Pick one thing that you really need to get better at, and set a goal to fix it. Maybe it’s your turns, maybe it’s hitting that donut hole on your start. Maybe it’s your streamline, or your stinky breaststroke. Maybe you need to work on your pure speed with short sprints every day. Maybe you need to pack that base with a hard over-distance workout every opportunity. You could spend three weeks on your legs, just kicking – hard. Or maybe you’re already over-trained to exhaustion, and could use a little time with your foot off the gas pedal - try to remember again why you love to swim.
You decide. Make a plan and then stick to it.
Second, you can’t swim as often as you’d like, but if you can catch twenty minutes in the morning, do some damn sit-ups! And before bed, spend the same twenty minutes doing some focused stretching. You can’t overestimate how much core strength and flexibility – two areas we sorely neglect – can improve your swimming and life-fitness.
It’s the holidays. It’s a busy and stressful few weeks. But if you use the time wisely - plan your work and work your plan - you can come out better on the other side.
Happy Holidays, Coach Dave
Dave Samuelsohn is a lifetime Masters swimmer and coach.
We've made a couple more enhancements to the website today. The 1st change is we've changed the site layout from 2 columns to 3 columns. The 2nd change is adding a "Recent Comments" section to the far right navigation (below the ads). The "Recent Comments" should help keep site visitors aware of recent comments on posts that are no longer at the top of the page. If you come across any problems with the site due to the changes that took place today please let us know in the comments section of this post.
~by Judi Rich
As I walked in the pool area I tried to picture what it was going to be like within the next hour. Three teams per lane, swimmers diving over each other, this so called boxing in etc... 24-hours of non-stop swimming. I was about to find out whether or not all the training I’ve done for the past 2 months actually prepared me for this kind of event. Deep down I knew I’d finish—I just didn’t know how I’d finish. As I looked around and studied all the varied ages, sizes, shapes of the swimmers—I thought if they could do it, I could do it.
I knew that the first hour I had to swim 50s for 1 hour 40 minutes straight and that I would follow Dean. So, that’s exactly what I did. Every time I saw Dean get up for his 50—I knew I’d be next. And it followed that pattern until Iris came in to relieve him of his turn. At that point I knew that my turn would be ENDING shortly as well. At the beginning, I started going out way too fast (which I tend to do often), but Dean sternly reminded me to ease up because I still had another 23.5 hours to go—it took me the first hour or so to really GET that. OK, maybe the first 10 hrs. I just had to get “into my stroke” and keep that pace. Finding it was the challenge.
You start out watching your teammates (and the other swimmers) carefully. Trying to pick up strategies. However, hours start to feel like an eternity and you tend to just “zone out” between sets. Catching your breath, quenching your thirst and watching the clock to see when your turn will end so you can eat and relax for an hour or so. The person who relieves you of your turn (mine was Lars) becomes your best friend and just as the person that you relieve (Marc) has befriended you. You start to form a very special, unexplainable relationship. I was very fortunate to have Lars as my replacement—he was there every time, on-time with a big smile on his face, cap and goggles on and gave me that nod and high-five handshake that became very familiar as the hours passed.
As the meters added up and the time passed—the aches and pains also became more prevalent. My shoulder had been sore going into the race due to all the training and added yardage I’d been doing. It became very difficult to sleep on a towel on hard tile when EVERY muscle in your body (including your toes) hurt with every movement. Getting comfortable was not an option—sleep was well needed, but hard to come by. You had to be up and ready for your turn (on-time), not to mention, how extremely loud it was. Music blasting, swimmers diving, people screaming, whistles blowing, etc… Again—time to just “zone out”.
Now, I believe it was late in the night and I go back into the pool for yet another set, however this time we have a rivalry going on with the girls on the blue team. Dean is racing this one girl, I’m racing another and Thorsten racing yet another. This goes on for quite some time. I have no idea for how many 50s we continued doing these sprints, but at the time, they seemed to last forever. Finally, they ended. Time to breathe again.
Throughout the race, I had gotten smacked in the hand (twice in the same spot, my hand turned black and blue and swelled immediately), scratched and RUN over during my flip turn by tattoo guy on the red team. Yes, he apologized. I’d been ran into lane lines, pushed into the wall and kind of knocked out of the way when preparing to dive. You learn fast to hold your ground and try to stay in the middle of the lane hoping someone will go around you. That seemed to work well for me. I also learned that when I saw the younger, faster guys from the red team start coming up from behind—to try to stay with them for as long as possible to draft off of them. Every little bit counts for so much over a 24 hour period and every bit of energy saved is a precious commodity especially towards the end of the sets.
One important lesson I learned during all this was to swim your own race. To do the best that you can do and not worry about the other swimmers. Yes, at times I would sprint my 50 hoping to win against someone I’ve been trying to beat for hours—but I didn’t dwell on it (for too long). And when I felt like I needed to pull it back and just “swim” (between 2-6am)—I did. To find out later by another teammate that I did some of my best swimming in the middle of the night. Go figure.
Between everyone on our team (eight in all), each one of us endured some type of injury, a lot of pain and sleep deprivation. We all struggled through it together—a true team effort. A true test of determination, physical capabilities and one awesome experience. Would I do it again? Hell, yeah—I’ll be there again next year. This time I’ll have an edge—I’ve done it once before.
PS: Oh, and most importantly—have FUN! I did. I had a blast!
SYDNEY, Australia (AP) -- Five-time Olympic champion Ian Thorpe retired from competitive swimming Tuesday at the age of 24, saying breaking records "wasn't as inspiring as it should have been."
So on November 14, the "Floating Pool Lady" finally got to watch the "Floating Pool" arrive in New York.
The floating pool lady is Ann L. Buttenwieser, a former Parks Department official who had a brainstorm 25 years ago: Why not put a swimming pool on a barge and moor it somewhere along the city’s 578 miles of waterfront?
"You can't cure a 48 hour hangover with a 24 hour swim." ~Anonymous
Do the math.
Amy Britton added the 500th swim workout to the Dynoswim workout database!
We'd like to thank all of our contributors for sharing their knowledge and doing their part to help swimmers of all backgrounds, levels, and abilities grow and succeed both in and out of the pool.
As of November 18, 2006 you can find over 500 workouts totalling over 2,215,142 yards or 1,258.6 miles (2,021,824.25 meters or 2,021.82 kilometers)!
~By Scott Rabalais
Every swimmer, when diving in the pool or pushing off of the wall, achieves a degree of streamlining. Swimmers who understand that minimizing the physical surface area exposed to the water and are willing to make the effort to achieve such streamlining will be rewarded with greater distance. While there is no substitution for a developed kinesthetic sense through the pushoff, here are a few tips to follow to position the body for maximum streamline effect.
- Place Hand over Hand – At the moment of acceleration, one hand should be placed firmly on top of the other, which the thumb of the upper hand wrapped around the palm of the lower hand. Some streamlining advocates like to preach “wrist over wrist,” with the hands in the above stated position, minimize flow disturbance.
- Keep Hands Parallel to the Surface – Just as a horizontal body is going to create the least amount of resistance, the swimmer should avoid pointing the hands in either an upward or downward direction. Often, swimmers are unaware that they are actually pushing against the flow of the water by allowing the hands to slip out of the horizontal plane.
- Lock the Arms – Some swimmers may find that a lack of adequate flexibility prevents them from fully extending the arms. The more bend in the arms, the wider apart are the elbows and the greater is the exposed surface area.
- Press Biceps behind the Ears – Tuck the arms slightly behind the ears and press the biceps firmly against the head. Avoid placing the biceps at the rear of head, as such action tends to lower the head below the rest of the body and out of the optimal horizontal plane.
- Align Head with Body – One of the most common errors in streamlining among adult swimmers is the displacement of head in relation to the body. Rather than looking forward as one leaves the wall or lifting the head mid-way through the underwater glide, keep the head down and locked in place through the breakout and initial strokes. While frontal vision is impaired, streamline in much improved.
- Tighten the Buns – It’s worth a chuckle, but squeezing together your two gluteus maximus muscles will enhance your streamlining ability. While this may not be a common means of improving body position, it requires roughly a one-second hold and release.
- Straighten the Legs – As with the arms, flexibility is the issue. Most adult swimmers have the ability to easily extend the legs upon exiting the wall, though the less flexible among us may be challenged. This action is a natural response following the pushoff, much as it would be when attempting a maximum vertical jump.
- Point the Toes – During kicking, the feet, ideally, are in a relaxed, unforced and extended position, 180 degrees, more or less, from the lower leg. However, when attaining a “perfect” streamline, the feet should be forced into the horizontal plane, toes pointed directly away from the body.
- Connect the Feet – So that the water tapers off of the body, place the feet directly next to one another, one slightly on top of the other. While this may be disturbed by kicking, a momentary pause immediately after pushoff allows speed to be more easily maintained.
- Go the Extra Inch – Once you have mastered the above nine steps, go one more by extending the body, head to toe, another inch or so. Feel the stretch run though the arms down the side of the body, through legs and into the feet. It’s takes a little extra effort, as do all of these tips, and with a little practice you’ll be known as the “Super Streamliner!”
Scott Rabalais, fitness editor for SWIM, coaches Masters and collegiate swimming in Savannah, Georgia.
I've received many inquiries from the Dynoswim community and others trying to get a handle on the structure of this event.
There are three teams for each lane. Yes, you can implement race strategy similar to NASCAR - as in boxing in swimmers or pushing them into lane lines. No, there aren't any designated sides, places, or spots for your team in your designated lanes; you have to make your own space. "Are there any serious injuries?" I was asked. The answer is no. Carsten did sustain a bloody nose. I have a bunch of scratches and bruises, but that's all. I did however, nearly take the head off of a competing swimmer on one of my (289 to be exact) dives. I also apologized. With all the scratches and misdirection though, this is a very well organized event. As a matter of fact, the more time that passes the more fun the 24 Hour Relay becomes! By the way, yellow caps are Dynoswim.
Photo provided by Hanzjoerg Herzog. Comments by Dean O.
Dynoswim came in 5th of 11 teams for a total of 115,450 meters! That's over 14,431 meters per swimmer at a 37.5 second pace! Stay tuned for a recap, pictures, and video in the coming days.
"I may look low-key or (be) soft-spoken but that does not mean that I lack leadership or commitment." ~Incoming United Nations Secretary General Ban Ki-Moon
General Ban Ki-Moon told Reuters in his first interview after obtaining his appointment from the General Assembly. According to Ban, who beat six other candidates to earn the U.N. Security Council's nomination to succeed Kofi Annan, he can "take decisive decisions whenever it is necessary." He said he intends to travel extensively and will delegate day-to-day administration of the U.N. bureaucracy to a deputy. Although he refused to discuss any senior-level changes, he assured that his selections will deserve the positions.
Please note that your Dynoswimmers will soon be off to Liechtenstein for the 24 hour relay, please wish them luck! The final team roster is as follows: Lars Lensdorf, Marc Strittmatter, Carsten Franke, Iris Teckentrup, Hans-Joerg Herzog, Thorsten Kuechler, Judi Rich, and Dean Osterloh. For those of you who have asked how the race is structured, please feel free to review the final race plan for our relay.
We'll see you soon...
More details here:
"Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will." ~George Bernard Shaw
There come days when we take this view for granted.
Here's one of many studies done in the last few years on a very popular subject:
TRACK START VS. GRAB START: EVIDENCE OF THE SYDNEY OLYMPIC GAMES
~Vladimir B. Issurin and Oleg Verbitsky, Elite Sport Department at the Wingate Institute for Physical Education and Sport, Israel
"Two concurrent swimming start techniques - Track start (TS) and Grab start (GS), are presently particularly popular among swimmers and researchers. Despite the relatively large amount of publications, the outcome as to which is remains inconclusive."
Note: If in your own personal swimming experience, you found one technique better than another, tell Dynoswim which is better and why.