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.)
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).
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.
500th Swim Workout Added!
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)!
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.
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.
Featured Workout from Germany
Here's a basic endurance workout written by Coach Christian of SG-Frankfurt (submitted by team member Thorsten Kuechler).
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.
Remember to e-mail these workouts to your friends!
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:
- Distance Work by Geoff
- Geoff's Pre-Tri Workout
- Ashlynn's Post-Meet Practice
- Ashlynn's Short-course State Training
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!
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.
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).
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!
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:
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.
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:
Can't wait for Monday...
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...