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Long Course Swimming Workouts

Dynoswimmers, please read, there's a nice surprise at the end.

~By Wilhelm Schnotz, Demand Media

Whether you're a swimmer making the jump from a 25-yard pool to train in an Olympic-sized one for the first time, or a seasoned long-course swimmer looking to add a new workout, you can't merely transplant a workout from a conventionally sized pool into a long-course pool. With fewer turns and less of an opportunity to streamline off walls, your stroke and endurance is more emphasized in the 50-meter pool. Here are three mid-level long-course workouts. Their intervals may be tailored to fit your abilities.

Read on at Health and Fitness

6 Dec 10 @ 8:58 PM  | 0 comments  |  Featured Workouts category

West Side Fly Progression Part 1

~By Nate McBride

Several years ago I was in desperate need of finding a way to teach butterfly to adult swimmers...from scratch. Adult swimmers who, over the years, had lost ankle flexibility, core strength and rhythm. There wasn't much I could do about the first two except for dryland work whenever I could fit it in and ankle flexibility exercises that I was able to recommend to them. And well...rhythm...you either have it or you don't. If you don't, it's a constant struggle to do fly well but you can get there. These swimmers had been hounding me to teach them and I myself was getting more and more frustrated by the fact that I could not give them fly sets in workout. What to do what to do....I kept coming back to the possibility that I could teach them the same way I had taught my age groupers but then always rejected the idea because of the silliness/simplicity of those drills. Eventually though, desperation gave way to having no other choice. The results astounded me.


27 Oct 09 @ 5:25 AM  | 0 comments  |  Featured Workouts | Technique, Tips, and Drills category

Swimming and Boxing

~By Nate McBride, West Side Swim Club

Now that our new season has started, many of our new swimmers are being introduced to what I consider one of the best dryland exercises you can do. Boxing.

About three years ago or so, I implemented boxing into my training program with specific swimmers (e.g. swimmers who had developed good upper body strength). I had long been considering the benefits of adding to my dryland program a group of exercises that did not require any weights or mats and only the simplest of equipment and that could be done in a tight space and a short amount of time but would get the swimmer's heart rate through the roof and work both the front and back of their upper body as a whole unit. We had been using plyometric-based routines for sometime to accomplish this but plyometric work does not get the heart rate going at the level I wanted it at. So my goal was to find something that would work given limited time to get the result and limited space.

It had happened that about the same time I had seen a Pacquiao special on HBO as he was preparing for one of his fights. Manny Pacquiao is truly one of those athletes that has it all. Speed undreamed of and agility to go with it. In any event, in this particular HBO special, his trainer Freddie Roach was discussing how important his hip to arm speed and balance was. That got me thinking that one of the things I am always ranting about on deck is the rotation of the hips to shoulders and the balance that has to be maintained. In that same episode, Freddie spoke about how when he watches Manny spar with partners, he is always watching to ensure that balance is maintained between the rotation of the hips, the speed of the punch and the extension. Watching this it occurred to me that he is putting his hip into his shoulder rotation AND that his punching extension was no different than a swimmer's extension with the exception of the final impact. He was almost swimming standing up.


17 Sep 09 @ 2:34 AM  | 0 comments  |  Featured Workouts | Technique, Tips, and Drills category

Coaching Multi-sport Athletes

~By Sue Sotir; Minute Man Masters

Triathletes come to your practice and want to focus on freestyle (only), can't understand why one or two practices isn't enough and sometimes even bring along a workout their tri coach has given them. So what's the deal?

Coach Sue provides some key corrections to focus on to keep your triathletes engaged and improving...

Read on at USMS

26 Jun 09 @ 4:24 AM  | 0 comments  |  Featured Workouts | Technique, Tips, and Drills | Triathlon category

Merry Christmas!

We at Dynoswim wish you a wonderful Christmas holiday spent with friends, family, and loved ones.

In the meantime, if you have a few moments to spare read this article: Working out your Christmas workout from Canada's ABS/CBN news.

24 Dec 08 @ 9:27 PM  | 0 comments  |  Dynoswim Palm Coast | Featured Workouts | Health and Nutrition category

Liechtenstein 24H in 4 Days...

Well, we leave tomorrow and get into Zurich on Thursday morning. We've had six months of preparation and tonight is our last practice before the race. We'll get about 4 days of rest, then Sharon, Judi and I will take a week to visit some of my friends and family in Germany. We're really looking forward to the time off. To be honest, a break from the pool might be fitting as well as a break from our professional lives. It's brutal out there in the finance world. So please stay tuned, we'll try to update you with video clips, photos, and news of our adventures. We also have a tentative team dinner scheduled for Friday evening.

In the meantime, please wish us luck and if you have no idea what I'm talking about, check out the last time we did this event:

Suedkurier Article

A day in Liechtenstein

Swimming as a contact sport

24 Hour Relay Team Swims to Tell the Tale...

2006 International Dynoswimmers Leave for Liechtenstein...

11 Nov 08 @ 2:47 PM  | 1 comments  |  Featured Workouts | Meets, Open Water, and Other Events category

New England LMSC Newsletter

Nate McBride from the West Side Swim Club says:

"Heya...just wanted to let ya know that Dynoswim made the New England LMSC newsletter...see the last page!"

New England LMSC Newsletter

Thanks Nate!

7 Oct 08 @ 6:41 AM  | 0 comments  |  Featured Workouts | Interesting Products | Website category

Weekend Training

Team-Building-1.gifWe had a great weekend of training beginning on Saturday morning with a practice geared toward our Liechtenstein 24 Hour relay.

Later we all took part in a team-building exercise which lasted most of the day. Then on Sunday, we capped our weekend off with an open-water swim in Southport, Connecticut. I guess you could say it was the perfect weekend.

(I have to say, I really love these photos...)

Photos include Mabel Prada (top only) Laura Burke, Dan Cerasale (top only), Jake Gulick, Sharon Kriz (bottom only), Billy Geoghegan and Dean Osterloh.

Southport-090708.gif Also a special thanks to Suzanne Simmonds for taking some great photos of us in the Long Island Sound and sending them to us, thanks!

9 Sep 08 @ 2:24 AM  | 1 comments  |  Featured Workouts | Meets, Open Water, and Other Events | Open Water Swimming category

Feel the Water...

Sculling's great, especially when you haven't been in the water for a while. It's also good when you're looking for that "fat" water and you're optimizing traction regardless of the particular stroke you're swimming. It's not the motion of the scull that counts as much as it's that feeling you get when the water's heavy and you're practically doing pushups down the lane. Just make sure you're moving those arms side to side while adjusting your palm position for downward pressure to hold your head completely out of the water. Don't replicate breaststroke pull - that ain't sculling!

Later on in this program, fist drill makes you feel inefficient as if you're swimming with stubs, but what better way to look for fat water than using your forearms. Use the whole arm for propulsion, not just your hands. Think below the elbow on your catch, then when you're back to the swim portion of the set, you're cupped palms will make your stroke feel uber long, and hopefully uber long.

Check it out and let me know if you've modified it, loved it, or hated it:

Workout #1307

10 Aug 08 @ 3:56 PM  | 0 comments  |  Featured Workouts category

Kicking and Conditioning

Lately, it seems as though it's taking much longer for everyone to get their legs warmed up on kick sets. So for example, despite doing a 500 kick in warm-up, the first rep of a kick set will be more difficult than the last few reps. Usually, the kick set of warm-up overcomes that.

Seems to be taking quite awhile for us - collectively speaking - to get into the zone where one can kick for a long period of time at a strong pace.

Here's a set we did last night, great kick set and great conditioning:

Workout # 1305

By the way, we limited rest as much as possible between sets, until the end when our muscles were nice and hot.

8 Aug 08 @ 10:06 PM  | 1 comments  |  Featured Workouts category

A Cure for Speed?

~By Nate McBride

While we are on the topic of unpopular things to do, (see my last post on butterfly), I have been doing a lot of thinking about kicking in the last few months. I have always been as much as an avid fan of kicking as my swimmers have been unhappy with doing it. With previous clubs I have worked at, I tried to incorporate it into the program but found that there are two kinds of resistance: those that are not good at it and so refuse to do it and therefore do not get better at it, and those who don't like to do it because it cuts into their yardage total. The ones who did want to do it knowing it would make them better, did not get it enough.


22 Jul 08 @ 4:19 AM  | 6 comments  |  Featured Workouts | Technique, Tips, and Drills category

What's Wrong with Butterfly?

Note: Nate McBride had been a competitive swimmer for over 29 years and has been coaching for 16. He is currently the Head Coach of West Side Swim Club in Sudbury, Massachusetts.

~By Nate McBride

Rowdy Gaines put it very well the other night when he was talking about the women's 200 fly being America's weakest event. Not that Elaine Breeden or Kathleen Hersey were slow, on the contrary they had great swims. It's just that when they panned over to Mary Meagher, whose 200 fly record stood for 27 years up until this past April, and whose time was set without the aid of special suits or caps, its a stark contrast to the domination we have in so many other events. Why?


7 Jul 08 @ 8:53 PM  | 4 comments  |  Featured Workouts category

Saturday Morning at MAC : Speakers & Interviews

We love watching other teams train; at all levels there's always something new to pick-up and learn, maybe even apply to your own workouts. Check out David Marsh, now at Mecklenburg (formerly Head Coach at Auburn), among the best coaches of our sport.

June 4, 2008 - After warmup, the MAC Elite group went through a pretty interesting circuit. As David explained it, it simulates a full race.

12 Jun 08 @ 6:29 AM  | 0 comments  |  Elite Level Competition | Featured Workouts category

The Problem with Traveling Coaches


Take a look at the attached picture:

The first person to guess what it's written on (meaning the type of "paper" used) will win their very own Dynoswim swim cap.

(By the way, in case you're wondering, this is a practice we did on June 29, 2007 in Palm Coast in preparation for the 2007 Ed Gaw Amelia Island Open-Water Challenge.)

21 Jan 08 @ 10:57 PM  | 14 comments  |  Featured Workouts | 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.


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

500th Swim Workout Added!

Amy Britton added the 500th swim workout to the Dynoswim workout database!

Dynoswim's 500th

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)!

18 Nov 06 @ 12:21 PM  | 0 comments  |  Featured Workouts 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.


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

Speed Indeed, Article by Wayne Goldsmith

"Speed is the most precious thing in swimming. In the end, it is what we are all about; it is what we are all trying to achieve." ~Gennadi Touretski

Read the following article from the May 2006 edition of Swimming World Magazine. Inside, you'll find the 7 Golden Rules of Speed and sample workouts.

View page 1

View page 2

View page 3


22 Sep 06 @ 7:41 PM  | 0 comments  |  Featured Workouts category

Featured Workout from Germany

Here's a basic endurance workout written by Coach Christian of SG-Frankfurt (submitted by team member Thorsten Kuechler).

SG-Frankfurt 07.25.06

11 Aug 06 @ 12:44 AM  | 0 comments  |  Featured Workouts category

Featured Workouts from Our Friends in Montana

Take a look at some more workouts posted by two of our Cyber-Dynoswimmers, Geoff L'Heureux and Ashlynn Gordon!

Hey, did you know that Ashlynn was a top age-group swimmer and is now the Head Masters Coach for the Missoula YMCA. She also coaches the Masters team at the University of Montana. She holds several certifications for coaching and has experience with all levels of swimmers. In fact, Ashlynn's swimmers range from total beginners, to former national swimmers, and even Olympic gold medalist, Dave Berkoff who drops in for a practice or two!

Ashlynn really knows her stuff, so if you want to see what the experts are offering, scroll down to Ashlynn's workout - and don't forget to try Geoff's too! Geoff is a Masters swimmer for Missoula Masters Swimming and is the aquatics coordinator for the Missoula Athletic Club.

Ashlynn's Hard Tri Workout

Geoff's Tri Training

Remember to e-mail these workouts to your friends!

25 Apr 06 @ 8:54 PM  | 0 comments  |  Featured Workouts category

Featured Workouts, Montana Swim Community

Please take a look at some exceptional workouts posted by two of our Cyber-Dynoswimmers, Geoff L'Heureux and Ashlynn Gordon. Geoff is a Masters swimmer for Missoula Masters Swimming and is the aquatics coordinator for the Missoula Athletic Club. Ashlynn is the Head Masters Coach for the Missoula YMCA and also coaches the Masters team at the University of Montana.

Take a look at some of Ashlynn and Geoff's workouts:

Let us know how you like them, and don't forget to say "Thanks Ashlynn and Geoff!" The whole Dynoswim community looks forward to trying more of your workouts!

8 Apr 06 @ 12:39 AM  | 0 comments  |  Featured Workouts category

Featured Workout

Take a look at a great, short (only 1450 Yards) workout designed for kicking. One of our Cyber-Dynoswimmers, John Eisenschmidt from Virginia, wrote this one and I suggest you all try it!

Kick Sets by John Eisenschmidt

John hails from Virginia and swims as part of the Fairfax County Parks and Recreation Department. E-mail his workout to all your friends by clicking here.

28 Feb 06 @ 12:29 PM  | 0 comments  |  Featured Workouts category

Swimming History and Wednesday's Practice

There is a little background to tonight's practice. Aside form being a great "long burn" conditioning set, this has been a practice that I've been wanting to do with you since my NY-Florida drive down I-95 on January 3rd. As I was driving, the Interstate was packed with swim vans loaded with college swimmers on their way to Florida for the ye olde "Winter Training Trip". Well, I can spot swimmers from a mile away: speedo flip-flops with socks, nylon sweat pants, green blondes and ashen brunettes. So, feeling a little nostalgic, I harkened back to a reward practice we always did on the last day of training before jumping in the van for a non-stop gaseous trip from Ft. Lauderdale to Rochester.

Here's Wednesday's practice for those of you that will one day look back upon it with a heavy heart and yearning interest (inspired by Nazareth College's January 1989 winter training trip).

Belle Terre January 25, 2006


25 Jan 06 @ 9:54 PM  | 2 comments  |  Featured Workouts category

Recent Workouts

Last night at our Westport Swim Club practice we swam a 6200 yard workout in 1 hour 45 minutes. It was the most yards I've swam in one workout in quite some time. What kind of swim workouts have our cyber dynoswimmers been doing? Add your workout to the swim workout database today!

13 Jan 06 @ 8:07 AM  | 0 comments  |  Featured Workouts category

Friday's Challenge

December 2nd practice consisted of sprints with very little rest. One Dynoswimmer would have liked it very much, if you can guess which one, then you rule (Hint: D.P.). It was a total of 4,000 meters (Belle Terre is a meter pool) in 1 hour 25 minutes.

Check it out:

December 2, 2005 Practice

2 Dec 05 @ 10:13 PM  | 0 comments  |  Featured Workouts category

Halloween Practice

We had light turnout at practice today, but nevertheless had a great workout. For those of you interested, we worked on some breaststroke.

Halloween Practice


31 Oct 05 @ 9:05 PM  | 1 comments  |  Featured Workouts category

Long and Strong

Oh distance freestyle. Solid cadence, even pace, consistent repeats, even splits, long, strong, reach, finish, streamline...

Tuesday we had our 1000 Time Trial. Friday we worked on our pace, cadence and repeats. On Saturday, despite the light turnout, we did one of the most difficult practices to date. A distance practice of 4100 yards all in 1 hour 20 minutes. Special accolades to Sheryl, Dave, and Sean who kicked tail and only complained once.

Here's a look at Saturday's program:

October 8th Practice

Can't wait for Monday...

8 Oct 05 @ 1:33 PM  | 0 comments  |  Featured Workouts category

Don't forget to add your favorite workout to the workouts database!

Set up a dynoswim account, and show the world what *YOU* want to do in the pool. Share the knowledge, the world needs more swim workouts to choose from! Sprinting, open water, breaststroke, come-on: speak to your inner coach...

15 Jul 05 @ 9:58 PM  | 0 comments  |  Featured Workouts category

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