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« November 2006 | January 2007 »

Updated Website Features

We want to mention a couple of minor enhancements made to the website recently. The first change is the "View Completed Workouts" page which now displays the data in a tabular format (each tab corresponds to the year in which you saved workouts).

The second change corresponds to an extra step we added upon "saving a workout as completed". Once you click save you'll come to a screen where you could enter the date in which the workout was completed. Say for example you completed a workout on November 20th, but don't get around to saving it until December 21st. Prior to this change it would show up in your November monthly totals, wherein now you could choose the proper date you completed the workout.

We hope these enhancements help you better utilize Dynoswim.com as a training tool. Please continue to provide us feedback, and leave any comments/suggestions to these two features below.

31 Dec 06 @ 5:40 PM  | 0 comments  |  Website category

Grass Roots Efforts Often Save the Day

Here are examples:

Tulane Club Swimming

American Swimming Association

Tulane Green Wave Swimming

Until the 1990's Tulane University always had a stellar swimming program. After Title IX was enacted in the early 70s, and later enforced (referenced in the 1996 federal court ruling that Louisiana State University - LSU - violated the civil rights of female athletes with "arrogant ignorance" of their needs) many colleges and universities began to cut both their men's and women's swim programs. They did so in order to re-allocate resources to sports that were more "profitable" and "equitable". We all understand though that "profitable" has been defined in many economic and non-economic ways. Nevertheless, grass roots efforts have brought back to life many programs once relegated as "too costly" to pursue. I find it ironic how a measure enacted for gender equality has actually limited the opportunities for both sexes to participate in competitive inter-collegiate sports.

Check out the Tulane Women earning their Conference USA title last year (2005) only two years after the program was brought back to life! Way to go Green Wave!

27 Dec 06 @ 8:22 PM  | 0 comments  |  College and University Swimming category

Kiss Shoulder Pain Goodbye: Proper Technique - The Key to Preventing and Relieving Shoulder Pain

~Al Dodson - Head Coach, Egyptian National Team

Shoulder pain is a common phenomenon in competitive swimming. There are many contributing factors. The most common cause is faulty technique. By analyzing the anatomical and mechanical principles involved in the execution of the four competitive strokes and utilizing drills to teach proper mechanics, "swimmers' shoulder" can be prevented or relieved.

Read On

Provided by Judi Rich, thanks!

26 Dec 06 @ 5:09 PM  | 0 comments  |  Technique, Tips, and Drills category

Quote for the Week of December 25, 2006

“Christmas gift suggestions:

To your enemy, forgiveness.

To an opponent, tolerance.

To a friend, your heart.

To a customer, service.

To all, charity.

To every child, a good example.

To yourself, respect.”

~Oren Arnold

25 Dec 06 @ 1:06 PM  | 0 comments  |  Quote for the Week category

Merry Christmas from Dynoswim!


Wishing you and your loved ones a very Merry Christmas!

24 Dec 06 @ 3:37 PM  | 0 comments  |  Dynoswim Palm Coast category

10 Tips to Maintain Your Weight Over the Holidays

~PR Newswire, December 12, 2006

Keeping tabs on your weight during the holiday season can be a daunting challenge. Between parties, family dinners and cookie baking, there's plenty of temptation to abandon healthy eating and exercise.

Here are 10 tips to help maintain your weight this holiday season:

Read on

23 Dec 06 @ 7:47 PM  | 0 comments  |  Health and Nutrition category

Training Tips from GREAT Swimmers

~By Glenn Mills

This week's training tip is from Erica Rose, USA Swimming's Female Open Water Swimmer of the Year for 2006. Erica grew up in Cleveland, Ohio, just down the road from where I grew up, so I know what her club program and coaches were like (Lake Erie Silver Dolphins, Coach Jerry Holtry), and I know how hard she had to work growing up. Her words prove that her success was NOT due to luck, but rather to extremely hard work, and tremendous dedication.

Read On

22 Dec 06 @ 8:47 PM  | 0 comments  |  Technique, Tips, and Drills category

USA Swimming Golden Goggle Highlight video

Check out the YouTube highlight video of the third annual Golden Goggle Awards that took place on Sunday, November 19, at the world-famous Beverly Hilton in Beverly Hills, California.

20 Dec 06 @ 8:13 PM  | 0 comments  |  Elite Level Competition category

Community: Swimming Can be a Fountain of Youth

~By Vern Miller jr., The New Jersey Herald

Sooner or later, almost everyone faces the reality of falling out of shape. Too much sitting, whether at work or burrowed into the couch, has taken its toll. That feeling overtook Bob Hopkins in 1977, when he was 35, as he huffed and puffed his way up a long flight of stairs. "I knew I had to do something, but I wasn't sure what," Hopkins said. "I didn't know how I could fit exercise time into my busy schedule, especially with all the hours I was putting in at work. I needed to flip the mental switch where I realized that no matter what my responsibilities were at work, I couldn't do them if I wasn't in shape. "Eventually, my slogan became, 'If I'm dead or incapacitated, I don't make quota anyway.'"

Read On

19 Dec 06 @ 11:06 PM  | 0 comments  |  Swimmer Profiles category

ASC Konstanz

Great site on swimming and triathlon in Germany. Nice pictures too.

click here for ASC Konstanz

19 Dec 06 @ 6:01 AM  | 0 comments  |  Swim Sites category

Congratulations Christine Bange!

Christine completed her first ever marathon in 4:31!

"I didn't suffer until the last two miles..."

Click here for the results

18 Dec 06 @ 10:14 PM  | 3 comments  |  Dynoswim Palm Coast category

Quote for the Week of December 18, 2006

“Probably the reason we all go so haywire at Christmas time with the endless unrestrained and often silly buying of gifts is that we don't quite know how to put our love into words.”

~Harlan Miller

18 Dec 06 @ 3:19 AM  | 0 comments  |  Quote for the Week category

Can Women Really Tolerate Cold Water Better than Men?

January '07 Outside Magazine

A number of cultural practices seem to support this belief: In the villages of Japan's Hegura Island, female freedivers have plunged into the frigid Pacific to collect pearls for some 1,500 years; women on south Korea's Cheju Island do the same to gather shellfish; and every spring in Ft Lauderdale, young American women are subjected to chilled H20 during a ritual called a "wet T shirt contest." Theoretically, women have two physiological advantages: a tendency toward a higher percentage of body fat and a greater vasoconstrictor response (the narrowing of blood vessels to retain core heat). But those go only so far. A 2000 study at the Defence and Civil Institute of Environmental Medicine, in Toronto, found that the sexes react the same in cold water if you control for factors like body proportions and fat, and scientists at England's University of Bath concluded that women were actually less tolerant of the pain of plunging their arms into ice water. According to Gordon Giesbrecht, a lauded hypothermia researcher at the University of Manitoba, tolerating cold water is ultimately more a mental challenge than a physical one. "The major difference between individuals is psychological," he says. "Gender doesn't make much difference."

Provided by Christine Bange, thanks!

17 Dec 06 @ 8:55 PM  | 0 comments  |  Fun Facts category

Free Online Coaching Clinic with Catherine Vogt

USA Swimming will be sponsoring a free online coaching clinic with Catherine Vogt on December 19th.

15 Dec 06 @ 6:22 AM  | 1 comments  |  Technique, Tips, and Drills category

Name that Pool


This one's a little more difficult than the last. Take your best guess...

Photo provided by Josh Usdavin.

14 Dec 06 @ 5:19 PM  | 10 comments  |  Fun Facts category

Coach's Corner: What Did You Learn?

Note: It doesn't matter if you're a coach or swimmer, watching an elite level meet or age-group practice. The below applies. Please read the following article from a very wise man...

~By Dave Samuelsohn

What did you learn from the 2004 Olympics? Did you follow the results online? Did you watch the coverage? Did you get up out of your seat for the big finishes?

Most of what Coaches know about swimming they learn from observing, analyzing and sometimes, by jumping in to try and feel what it feels like - in effect, reverse-engineering the most efficient swimmers in the world to determine what makes fast swimmers, fast.

You just had a once-in-a-four-year opportunity to watch the world’s most elite swimmers demonstrate their starts, turns, and amazing strokes, from above and below the water, in hi-definition. You heard Rowdy Gaines tell us what to look for and, presumably, you got to rewind - or reverse-Tivo - and watch it all again.

So what did you learn?

How does Jason Lezak get off the blocks so fast? Why does Alexander Popov’s entry leave no splash? How much time does Natalie Coughlin spend on her back - or is she mostly on her sides? When exactly does Michael Phelps recover his head after breathing in Butterfly ? Was it the same in the 100 as it was in the 200?

What was different about Amanda Beard’s style of Breaststroke? How many other styles did you see and what worked? Why does Ian Thorpe’s kick look to be so much more an important aspect of his stroke than other swimmers’? (...and how do I order a pair of those feet ?!)

Who’s faster: Gary Hall or Grant Hackett? And what do you think goes through Jenny Thompson’s mind - and heart - when she steps up for a relay?

What a great opportunity to observe and analyze, and maybe, jump in to try and feel what it feels like…

What did you learn?

13 Dec 06 @ 10:02 PM  | 0 comments  |  Technique, Tips, and Drills category

Dynoswim in the German Newspaper 'Suedkurier'

Dynoswim made the December 11, 2006 issue of the Suedkurier; the newspaper (sports section) of Southern Germany and the Lake Constance area.


The translation is as follows:

24-Hour-Swimming: 115.45 kilometers in 24 hours "24-Stunden-Schwimmen": Four triathletes from ASC Constance (Hansjörg Herzog, Carsten Franke, Lars Lensdorf and Marc Strittmatter) plus two additional swimmers participating out of Florida (USA) and Frankfurt participated in SC Triesen's (out of Triesen, Liechtenstein) 24 Hour Relay. Out of the strong field of eleven teams, the team of eight "Dynoswimmers" finished a strong fifth place with Dean Osterloh finishing the last leg at 115.45 kilometers. The goal of the relay competition, which includes approximately 300: 50 meter sprints per swimmer, is to complete as many kilometers as possible in a 24-hour time period. The ASC-athletes proved once again that they could stack their triathletes against purely trained swimmers from established swim clubs and still perform well.

Note: The Suedkurier erroneously left out Judi Rich (Florida), Thorsten Kuechler (Frankfurt) and Iris Teckentrup (Frankfurt) as part of the team of eight Dynoswimmers.

12 Dec 06 @ 6:01 AM  | 0 comments  |  Dynoswim Palm Coast category

Training Tips from GREAT Swimmers

~by Glenn Mills

This week's GREAT swimmer goes way back in history again, to 1976. John Naber was the first swimmer to ever win two individual swimming medals in the same day, and the first swimmer to break 2:00 in the 200 backstroke. Read what John has to say about hard work.

Read on at Goswim.tv

11 Dec 06 @ 6:40 PM  | 0 comments  |  Technique, Tips, and Drills category

Quote for the Week of December 11, 2006

"Far and away the best prize that life offers is the chance to work hard at work worth doing." ~Theodore Roosevelt

11 Dec 06 @ 6:16 AM  | 0 comments  |  Quote for the Week category

SCAD Swimming: Getting in Gear

bywcm15.jpgThe 2006-2007 regular season is in gear, and SCAD Swimming is off to a solid start. On October 27, University of Tampa hosted the Bees at their outdoor pool. The meet was a chance for everyone to "start their engines" and get back in the competitive flow. While Tampa was a tough opponent, the Bees came back on the following day to defeat Florida Southern in Lakeland.

On November 11, the Bees traveled to Columbia, SC, to meet with the USC Gamecocks. This was a chance to race against some fast SEC swimmers, and a Top 25 NCAA Division I team.

On November 18, the team bussed to Emory University in Atlanta to race with Emory and Limestone College. Emory is the defending women's champion in NCAA Division III, while their men finished third last year.

Following the first three trips, the SCAD men and women both show 2-3 records and are on track for a great season and fast swims at the national championships.

For more information on the recent meets, go to SCAD Swimming.

10 Dec 06 @ 3:52 PM  | 0 comments  |  College and University Swimming category

Winter Swimming in the Outdoors – Are You Joking?!

(Note: Palm Coast Dynoswimmers: no excuses this weekend...)

One of the most exotic activities you can experience in Finland is definitely winter swimming in the outdoors! Avantouinti - as the Finns call it - literally "ice hole swimming" means swimming for a few minutes at a time or taking a quick dip in a large opening cut through the ice of a frozen lake or a sea.

Read on and think, "If the Finns can do it, I can too."

8 Dec 06 @ 5:27 AM  | 1 comments  |  Open Water Swimming category

Name that Pool


It's not the pool you think it is.

Photo provided by Josh Usdavin.

7 Dec 06 @ 7:06 PM  | 3 comments  |  Fun Facts category

Keith 'Tree' Kirol's Featured Workout

Take a look at Tree Kirol's December 6, 2006 practice written for the Carrol County YMCA's Masters program located in Westminster, Maryland. Tree's program boasts a dedicated group of 15 or so swimmers and triathletes that show up mornings at 5:30 with two workouts to choose from (4000+ and 2500+ yds).

Featured Workout Tree 01

Tree says, "As far as a training plan goes, I try to cater to both the tri-swimmers and the lap swimmers. We have a handful that compete in the Great Chesapeake Bay Bridge Swim (4.4 miles) each June. Right now our team is in the midst of the 'No Regrets Holiday Workout Challenge'." (Download file)

"The most fun I get out of coaching and swimming with my team is the camaraderie. We all get inspiration from each other. Coupled with a bit of peer pressure and we all have a good time! I’m glad I found Dynoswim. I’d sure like to join you guys for one of your open water workouts."

Thanks Tree, we expect you there just as soon as the water temperature approaches 70 degrees again! Northern Florida does get a little chilly this time of year.

Tree has been a swimmer since age six and swam competitively right through his four varsity years at the US Naval Academy, class of 89. He then went on to spend 12 years in the US Marine Corps. Tree swims now to stay in shape ("mostly to keep my sanity") and to have fun.

Thanks Again!

6 Dec 06 @ 6:39 PM  | 1 comments  |  Featured Workouts category

A Few Words About Winter Swimming

Winter swimming, i.e. swimming in ice-cold water, is not only a wonderful method of tempering the body, but also of increasing the energetic might of the organism.

Nutrition and Appetite

There are suggestions that swimming doesn't cause the same drop in appetite that accompanies heavy running and cycling training. Many people feel extremely hungry after training in the pool, and may simply replace all the calories they've burned with a large post-exercise meal. "Many people observe that they feel like 'eating a horse' after they have finished a swim training session, and may overcompensate for the energy they have just burned." "Some research suggests that this is due to the cool temperatures in which swimmers train. By contrast, runners and cyclists usually experience an increase in body temperature during training, which may serve to suppress appetite - at least in the short term." In one recent study, researchers examined the effect of water temperature on calorie intake after exercise . A group of 11 men exercised for 45 minutes in "neutral" and "cold" water temperatures. After the workout, they were allowed to eat as much food as they wanted. The men burned a similar number of calories in the cold and neutral water conditions, averaging 505 and 517 calories, respectively. However, calorie intake after exercise in the cold water averaged 877 calories, which was 44% more than for the neutral temperature. The problem here is that the water temperature during the "cold" condition was extremely cold (60 degrees F), and isn't really indicative of the water temperature of most pools (which is usually nearer 80 degrees F).

Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport, also points out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train.

Professor Burke also points out that swimmers are less active outside their training sessions. They are so tired from the hours spent training that they sleep, sit or otherwise avoid any real physical activity outside their sessions. In one study, researchers compared collegiate swimmers and collegiate distance runners, the runners had lower body fat levels than swimmers. However, detailed three-day food records and one-day activity records offered no convincing explanation as to why.

Coach Pedro H. Ordenes, ASCA

Water World Swim

5 Dec 06 @ 6:56 PM  | 0 comments  |  Health and Nutrition category

ALL STROKES - Training Segments

~by Glenn Mills

When you’re trying to learn to swim REALLY fast, it’s sometimes hard to simulate the speed that you’re trying to achieve. Swimming lap after lap tends to make the swimmer JUST a bit slower than top speed at the places in the race where things need to be MORE exact.

By splitting up swims into segments, and allowing the swimmers to focus JUST on a very specific part of a swim, there’s a good chance the swimmer will hit that spot at a higher speed, and begin to learn how to be more accurate, or quicker, during that specific spot.

Read on at goswim.tv

5 Dec 06 @ 6:13 AM  | 0 comments  |  Technique, Tips, and Drills category

Quote of the Week for December 4, 2006

"There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered." ~Nelson Mandela

4 Dec 06 @ 10:49 PM  | 0 comments  |  Quote for the Week category

Showdown at Frieda Zamba


I wanted to share an e-mail message received a while back. It's just too great a story, fun, but also important to note that you never have to lose your competitive spirit...

Dear Dean,

I am sorry for the delay in forwarding these photos to you. This happened at practice a couple of weeks ago.

There were about five of us swimmers at Frieda Zamba before practice. Judi, Sean, Mary Ann, Dakin, Karen, and I maybe some others as well.

We were getting ready for practice putting all of our stuff at the pool end. Sean took one of the "Lap Swmmers" signs and moved it out of our way when along came an older man - very much older - and confronted Sean about moving the pool equipment. Normally I would not have interjected but since I was coaching practice that day, I felt it my duty. So I explained to the gentleman that we would return it to its proper place after practice. The man was unusually adamant about his rights to govern what happened at the pool. I inquired about his position as a possible staff member. He informed me that he had been a lifeguard for over 75 years. I asked if he was employed at Frieda Zamba to which I received a vague answer. At this point I was having a little bit of fun with him. He was demanding; I was politely giving it back to him. As the conversation died down and he realized he wasn't going to win this argument he announced that he had swum in more pools than we would ever see.

Dean, the next moment was one of those priceless moments that I will never forget. Mary Ann stepped up and said, "Oh no, you have not swam in more pools than me!" And the two got face to face in a stare down. The old man who we had come to know as "Sarge" says to Mary Ann. "Do you wanna race?" I am chuckling right now as I type this. The imagery was so funny. The two of them together aged well over 150 years old and they were more competitive than most of the kids on the High School swim team. They weren't kidding about this showdown. The terms were agreed upon: 25 yards freestyle and soon after the race was on! The next few minutes were beautiful as Mary Ann and Sarge both fumbled around. Mary Ann forgetting where her cap was (it was in her hand). Sarge wasn't able to find his goggles. Then the three minute process that took them to get into the pool. Thankfully, they had decided against the deck start. We were off to the races. My heart was pounding, literally pounding. Dynoswim's own was challenging the Monster of Frieda Zamba. Could she do it? Was he also a swimmer from the 1940 Olympic Team? As you could imagine the cheers rang from fellow Dynoswimmers as Mary Ann blew Sarge away in one of the best swim victories of the year, beating him by at least five yards. After the race we heard no more from Sarge. Go Mary Ann! Go Dynoswim!

~Dave P.

(Dave Petkovsek is a Masters swimmer, triathlete and coach.)

3 Dec 06 @ 7:08 PM  | 2 comments  |  Dynoswim Palm Coast category

Precious Seconds

~By Scott Rabalais

Only 25 yards to go…keep my stroke long…legs are getting heavy…six strokes to the wall…don’t look up…need to breathe…three strokes, two, one…

You’ve made it to the wall, finishing the seventh 100-yard repeat in a set of 10 x 100. Your interval is 1:30, which means you have no more than 90 seconds to swim 100 yards, rest, and then start it all over again. And, the coach is keeping an eye on your times and has demanded all swimmers keep an even pace through the set. Your repeats have been held in the 1:19-1:21 range, but keeping the times there for the final three swims looks to be a daunting task.

Your ability to maintain or improve on your pace in this situation will have much to do with how you spend the time resting between 100-yard repeats. While these short rest periods are the physically restorative breaks during the set, they’re also an opportunity for productive mental and physical exercises.


If you are swimming at or near your physical limit, you are experiencing labored breathing as you touch the wall. Relax and allow your breathing rate to decrease on its own; do not force yourself into irregular or deep breathing patterns. In situations that allow you extended rest periods, talking and socializing is more than encouraged. However, when your rest period is only 10 seconds, excessive talking can interfere with your ability to breathe, recover, and, ultimately, maintain your pace in a set. Save the chatter for after the set or workout, when you will have more time – and breath – to talk about the set!

In particular, watch your breathing during the last two or three seconds before pushing off into the next repeat. Synchronize the breaths so that you will submerge your body immediately after inhaling without significantly changing your breathing rate. Watching the clock as it approaches your send-off time and anticipating your breathing rate is much like anticipating your last few freestyle strokes as you approach a flip turn. It’s all about timing and keeping your breathing in rhythm with your actions.

The arms and shoulders should be kept in the most relaxed position possible during the rest period. Avoid lifting up both forearms to hang on the wall as this can add to shoulder fatigue. Instead, if in deep water place one hand on the wall and allow both arms to hang loosely. If in shallow water, keep the body low in the water, a more weightless position that will keep your body accustomed to the water temperature.

Should you encounter muscle stiffness in some area of your body, it may be advisable to perform a quick stretch as you recover on the wall. For example, if you experience tightness in a triceps muscle, bob underwater two or three times, maintaining your breathing rate, as you stretch your triceps over your head. Your ability to stretch between repeats will be largely dependent on the time between swims and whether such activity will take away from your ability to perform during the next repeat.


As your hand touches the wall at the end of a repeat, a few mental calculations and evaluations, all of which should take just a few seconds, should begin:

1) Determine your repeat time. You may need to recall what the clock read when you left on the previous repeat and do a little subtraction to calculate your time. Don’t wait until you touch the wall to begin the math; as you are approaching the wall, begin to consider what time you will see when you finish the repeat.

2) Evaluate your repeat time. Were you surprised by your time? Was if faster or slower than expected? In what way should you improve or adjust your efforts on the next repeat based on the previous one?

3) Set a goal for the next repeat. Your goal may be time oriented, or it may reflect technique or effort. As the set becomes more challenging, your goal may be to keep the same time for the next 100-yard swim. Or, perhaps your streamlines are falling apart on your turns and wish to improve them. Maybe you want to swim the first 50 slightly slower and the second 50 a little faster. As you start each repeat, have something in mind on which to focus.

4) Be prepared. Always think ahead, and know when it will be time for you to push off the wall. Don’t just follow those around you, as they may be off of the interval or miscounted their number of swims. Be precise and accurate in your send-off, moving to submerge one second before the intended send-off time so that you are actually pushing off exactly on the send-off time. Structured sets demand structured thinking, particularly when there are a half-dozen swimmers in your lane!


Let’s say you’ve made it to number 10, the last repeat of the set. Your best 100 time during the set is 1:19, and you know you can improve on that with a little extra effort. So, use your final rest period to rev your emotional engines and psyche yourself up for a great finish. A little self-talk (mentally, please) can go a long way toward improving your performance. Be your own cheerleader, and consider a quick "shout-out" for your teammates!

During other parts of the set, you may have to keep the emotions in check. For example, early in the set Speedy Sally is swimming next to you at the same pace, but on the fourth 100, she takes off and goes a 1:17. While you may want to be competitive and decide between 100s to go with her, you also consider maintaining your current pace so that you can get through the set in a consistent manner. You know your limits, and you don’t want to test them too early.

When on the wall between swims, stay mentally positive. Ignore the comments from swimmers who complain or talk negatively about the set. Keep your focus squarely on what you wish to accomplish, taking one repeat in a time, all the while aware of the overall task at hand.


By staying on top of your game during rest periods, you will allow those around you to train more effectively as well. By keeping quiet during short-rest intervals, others will not feel obligated to carry on conversations with you that will compromise the focus of both swimmers. If you leave at the proper send-off time, those behind you will be able to stay on schedule as well. And, the better you perform by maintaining or improving your pace, the better those around you are likely to perform.

When you follow the above suggestions, waiting for you at the wall will be a reward that is near and dear to every hard-working swimmer… MORE REST!

Scott Rabalais is a collegiate and Masters swim coach in Savannah, Georgia. Rabalais is Fitness Editor for SWIM Magazine and Vice President of USMS.

2 Dec 06 @ 3:25 PM  | 1 comments  |  Technique, Tips, and Drills category

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