Off the Deck

Burning a lot of calories the morning of the big Thanksgiving Day feast always seems like a good plan. Luckily, Lady COMSA had me covered with the challenging long course fly workout she brought among several others for an ad hoc holiday workout:

1000 warm up
16×50 25 kick/25 drill
4×50 25 quality fly/25 ez free
4×100 fly, 200 recovery
3×100 fly, 200 recovery
2×100 fly, 200 recovery
1×100 fly, 200 recovery
4×50 25 quality fly/25 ez free
warm down

Right now I am “shape” — not really in shape, but not grossly out of shape either. So, in an attempt to balance “challenge myself” with “protect shoulders by not swimming beyond losing my stroke” I played the masters prerogative card and mixed in some other strokes on those hundreds. Of the ten, I did just three fly. The rest were: four IM, one back, one breast.

Kind of lame, I know. But the fly from the 50s brought me to a total of 500, which I decided was enough for one practice right now.

While warming down, I suggested that we repeat the workout at Christmas — I thought it’d be a fun way to check on our progress after another month of (hopefully) more consistant training. My current goal: half of the 100s fly.

It wasn’t until later that evening, while digesting a yummy meal of turkey, stuffing, a medley of veggie dishes and a slice of pumpkin pie (all made from scratch by the Super Fast Ellie who cooks as well as she swims), that I realized I had set up a reoccuring set. Which led me to think, “Hey! What happened to reoccuring sets anyway?”

During the spring and summer leading up to LC Nats 2007, we had two back-to-back monthly test sets: on the first Saturday of each month we did 20×100 scy free on our fastest possible interval, on Sunday we did a 1500m free.

Now that I think about it (and miss them) this training element was really helpful. Seeing a drop in repeat times is encouraging. But gauging progress via a reoccurring set is probably a more accurate measure because set combinations, yardage, physical condition, etc. flucuate daily. Even better, I know realize test sest can be designed to check endurance, stamina, speed and more.

Long live the test set — I will now create and work a few in once a month, even if I have to do them on my “ad hoc” days…

Until next time,
Rebecca, swim evangelist

Except for open water jaunts around the state (think reservoirs, lakes, etc.) during the summer, I am in chlorinated water for the majority of my swim time.

This past Sunday though, during my pool-o-rama week, I got a chance to swim in a “salt” water pool.

O.k., it wasn’t a true salt-water pool, fed by a near by ocean. Which is just as well, since I always spend more time re-releasing crabs and other sea creatures that wash into them during high tide than swimming…

But this pool still had a salt-based system sanitation system. The most noticeable difference? You needed directions to it since you couldn’t smell your way there. didn’t smell the pool first.

Less obvious? Maybe a slight buoyancy enhancement, but not enough to lower intervals. And, I did appreciate the lack of the “skin and hair so dry I feel mummified” post-swim effect (which always kicks in after chlorinated swims no matter how much I lather, shower and slather on various creams, lotions, oils and salves).

Final opinion? I might prefer this system over chlorine, especially if a lack of chemical gas fumes kept my asthma aggravation to a minimum. But…like most rec pools, this one was heated to the MAX. There’s no way I could regularly swim at a practice-level effort — those crazy rec pool temps melt my brain and then I blow up…

Until next time,
Rebecca, swim evangelist

Sunday morning, while swimming an ad hoc workout in a rec center pool with the super fast Ellie and SwimLabs owner Mike (who is also super fast), I realized that I had swum in almost every pool-type in one week.

I prefer a training routine — same pool, same practices week in and week out. For me, the stability allows me to stick to one team’s training cycle, maximize pool time, and my body does better on a schedule (for everything beyond swim practice as well — sleep, meals, weights, work, etc.)

But this past week, a travel work schedule combined with my home pool being closed over the weekend for an age-group meet had me hitting the road per swim. Which led me to swim in a variety of pools: 50m, 33&1/3y, 25y, 25m, 20y.

The pool range got me thinking — what else would be possible in a week? If it were summer, I could have added outdoor pools and open water to the mix. Or, thinking really big, I could formulate a “pools across America” tour or something. After all, theme trips have been organized around baseball stadiums, rollercoasters, specific culinary delights such as “deep dish pizza” and more.

I would need to narrow my focus though; “pools” is too broad for any region, home or abroad. Hmmm…

Until next time,
Rebecca, swim evangelist

Yesterday’s snail mail included a clipping from my mom’s local paper about the impact of the LZR suits on scholastic swimming.

I’m surprised that a small regionally-focused daily would run an article on competitive swimwear debates. Then again, maybe everyone is still trying to ride the Phelps-gravy train (i.e. the “anything with Phelps will sell!!!” mentality) months after the Olympics. (While the article doesn’t focus on Phelps, it does include a shot of Phelps looking very master-of-the-world in a LZR).

But I digress. “High-tech Suits a Costly Edge” brings swimming’s eternal “is that an edge?” argument to the non-swimming masses. To sum: Although studies don’t exist yet to prove it, the LZR seems to provide an advantage. So, how can competition remain fair unless every college and high school student has one?

Of course, the article highlights how most students can’t afford one, let alone the several per season (due to wear and tear) that an elite level swimmer would actually need.

So what can you do?
1) Level the playing field by banning LZRs from all scholastic meets.
2) Level the playing field by giving all competitors one LZR suit per scholastic season.
3) Level the playing field by having swimmers compete naked (depsite some serious money making opportunities, this would just be icky for so many reasons).
4) Have two divisions akin to open water (wetsuit and non wet suit): LZR and non-LZR
5) Denote records set in a LZR in a separate category, sort of like wind-aided outdoor track records, until the debate is settled to everyone’s satisfaction.

Until next time,
Rebecca, swim evangelist

This has been a strange week concerning pool-size. I feel a bit like Alice, finding worlds both larger and smaller than normal.

On Monday I met Jeff, the swimming math-savant, for a 90-minute workout in an old army base pool. Fitzsimmons is the first “33 & 1/3 yards” pool I’ve swum in. Absolutely, there must have been a specific use (and not “training to compete”) in mind when it was designed.

But what was it? Thanks to black tile markers along the legnth in increments of 10 feet, I realized that the real goal was a 100-foot pool. Is there some sort of mandatory 100-foot army swim test?

And what’s with the weird depth? After a level 3-and-a-half-feet for about three-quarters, the bottom drops off to about 12+ feet. If the army wasn’t running a swim team, why bother with a depth for a potential diving board? Did the army train scuba divers, even though other military forces specialize in water-maneuvers? Hmmm…maybe the pool pre-dates the separation of the army and navy into separate branches and thus the need for water training at an army base…

On the other hand, today’s pool, a community center facility, was too small — just 20 yards and four narrow lanes. And at 2 feet, “shallow end” isn’t a misnomer. I felt like a GIANT, which I never do because I’m barely 5′ 2″.

Obviously, this facility is a relic from days gone by too, maybe the “men’s bathing” ones. I’ve swum in a few 20-yard pools before though, and I’ve seen old swim meet results that highlight weird event-distances (220 free anyone?).

Yet, while 20-yards might be an old standard, I still don’t get why anyone would bother with the distance. Yes, pools are expsensive to build and maintain. But if you’re in for penny, you are for a pound. So build the biggest facility possible! Especially if the intent is to create a multi-use facility for swim teams, lessons, classes, etc.

All very peculiar. But, during a week of both business travel and cancelled team practices, you know the old saying — “a port in any storm” and all that…

Until next time,
Rebecca, swim evangelist

On the way home from practice yesterday I stopped off at Wholefoods to pick up a few items. While waiting in the bakery section for the bread purveyor to print out a price code label for my freshly sliced “rustic spelt” loaf, for some reason I looked at his feet.

I was shocked to see that he could naturally (and comfortably) stand with with one foot turned out at a 90-degree angle! I couldn’t help myself — I blurted out “I can’t believe your ankle-knee flexibility! You’d make a great breaststroker!”

(Certainly, I am aware that my breaststroke has a lot of issues: I pull too wide. I kick too wide. I have trouble with the streamline extension position. I still don’t get the mechanics enough to see how should be doing a short-axis undulation like I do during fly. But still, lacking freakish ankle-knee flexibility explains my struggle just a little bit, doesn’t it?)

I was delighted to learn that the baker was in fact a high-caliber breaststroker — as a teen he was ranked 16th in the nation. My excitement quickly veered to disappointment though, as the rest of the all-too-familiar tale unfolded: he blew out a shoulder and quit swimming. After a few years of surfing, he moved to Colorado and landed in a Wholefoods bakery.

Now, I wouldn’t be the swim evangelist if I didn’t seize every opportunity to lure former swimmers back into the pool. Alas, I think he’s too close to the burn-out-from-injury phase; while pleasant, it was clear that he didn’t want anything to do with swimming right now. Apparently, the smell of fresh chlorine on my skin and the sight of my wet hair wasn’t inspiring enough either.

Oh well, it was still fun to realize that I don’t need water nearby to be able to spot a swimmer. And, I learned that I need to carry materials (newsletters, website links, cards, etc.) with me at all times to take my evangelism to the next level…

Until next time,
Rebecca, the swim evangelist

After a very nice extended Indian Summer, it snowed here this morning for the first time this season. Which means it’s going to be colder and colder on deck and in the locker rooms as we move towards December.

The return of chilly winter air in the natatorium always requires a few seasonal adjustments. Most important: a longer warm up. Normally I try to squeak in at least 600 before we start the day’s pre-set, but with winter on the way, I know it’s going to take at least 1,000 to literally warm up.

A hot shower before diving in helps, but if I still can’t feel my feet and hands after running the gauntlet from the car to a hot shower, I know my muscles need extra time to loosen up before asking them to work it.

I also switch to doing some stretches after practice while still in the water. Not only do many studies report that this time window provides the most flexibility benefits, but I know I’ll be too tight (i.e.: cold again) to do it effectively later.

My third seasonal adjustment is to scoop a little bit extra of the slurpy-mix into my “fuel while swimming” bottle. Swimming and trying to keep warm burns more calories after all!

Until next time,
Rebecca, swim evangelist

Yikes! While doing my a.m. stretch routine today I saw a clip on Good Morning America on how some kids (think: teens and younger) have hearts and arteries of 45 year olds.

Ok, now I’m not only worried about the youth of America, but also the “average” 45 year old’s condition. Apparently both categories are ripe for serious health problems such as strokes. Yes, that’s right, some American kids are now at risk for stroke. At age 17. And younger. (And is just me, or does “45″ seem way too young/”I’m in the prime of my life” for heart disease?)

For me, reports such as the one mentioned above only reinforces one thought: Thank you, thank you, thank you Mom and Dad for getting me into swimming at age three. You have given me a lifetime sport and passion that is not only fun and challenging, but keeps me healthy.

Maybe I grew up in a kinder, gentler era than what kids today face, but when I was a child, I was expected to be in constant motion, despite being a year-round competitive athlete. And I was:
–at least one practice each day; two during the summer season and once I hit high school
–weights and other dry land training for swimming every other day
–a gym class per school day (my district didn’t pass the “varisty sports participation excuses students from gym class” policy until after my senior season ended. Of course.)
–walking to and from school
–biking to and from summer practices
–and lots of just general “outside, horsing around” activity

Yes, I hear you parents: “it’s not safe for kids to walk to school anymore. Or bike on their own.” OK, but you could still sign them up for swim lessons and then swim team. After all, isn;t our current tag-line “Teach a child to swim and give them a sport for a lifetime?”

I can see that I need to ramp up my swim evangelism work, pronto.

Until next,
Rebecca, swim evangelist

One of my goals this winter-spring is season is to do more of the local, one-day meets. In the past I’ve mostly avoided them because: 1) I don’t like short course (too many turns!), 2) hanging around all day on an indoor pool deck really aggravates my asthma, and 3) the in/out warm up-race-cool down pattern makes me cold and thus tight.

Yet, these very reasons are now the driving force behind my new motivation to do more sc local meets. Let me explain…

1) Yes, I prefer long course to short course. But the short course season is way longer and there are more meets (as well as pools). So this one falls under the “suck it up” category.

2&3) These two share a common explanation — I need to “swim through” more meets to get used to swimming race pace under any conditions. So the air or water is too hot or cold, my asthma’s bugging me, the pool is shallow, or I just lifted weights/swam a tough set yesterday. Life is unpredictable, and I’ve decided that the only way you can handle the unexpected well is to consistently get out there under varying conditions.

On the flip side, three “positive reinforcement” motivators exist too:

1) My starts are terrible, short or long course! As a team, we practice starts only before a big meet (i.e.: states, nationals). And since diving off the blocks during non-practice hours is a no-no on most posted pool rule signs, I’m hoping that doing a bunch of events per day might coax improvement out of me in time for my beloved long course season.

2) I always learn so much from a meet, sc or lc. I try new events, identify technique aspects to work on, check in on my progress and more.

3) Any meet is a nice training break, both in the physical and mental sense. After all there’s only so much yardage you can do in the same pool with the same people before you go a little nutty. Meets offer a change of pace and opportunities to try new pools, meet new people and observe great technique by others — all very refreshing!

Until next time,
Rebecca, swim evangelist

“If I had a nickel for every coach…”

Seriously though, after hearing this week that our current head coach has resigned, I realized that I’ve had the same coach for just two consecutive years maybe once or twice. And I’ve been swimming competitively for over 30 years, a span which includes age group, scholastic and masters teams.

That’s a whole lot of coaches. Thinking about it kind of depresses me for two key reasons:
1) Very little stroke technique or training consistency for me
2) What does this say about the job of “swim coach,” and thus ultimately about under-valuing swimming overall?

I know there are coaches out there who stay with a team for decades. For example, Mr. Cornell immediately comes to mind. He was coaching the Saratoga Tigers before I started competing as a 6 & under and was still coaching them when I left for college. He knew every swimmer in the area and their times. A big, somewhat gruff man, he was such a presence at every meet — 100-percent focused, always standing off to the sides of the blocks with stopwatch in hand. I think he intimidated kids and adults alike a little bit, but he always went to bat for any swimmer, not just those on his team, to ensure they were being treated fairly.

As for coaches who stay with a swimmer for years, the ones who see potential in skinny little six and seven year olds and guide them through elite level competition, those exist too. Need I say more than “Bob Bowman” at this point?

So why do the majority of swim coaches, at any level of the sport, quit after a year or less? I think there are several factors:

–Parents of age-groupers who get over-involved, aggressive and make “put my kid on the A relay or we’re going elsewhere” type-demands certainly wear down coaches. Unforntunately this factor eats away at even master level coaches because there’s never going to be a way to please everyone in every situation, even “adults,” from sharing practice lanes to relays at meets.

–Viewing a coaching position as “part-time” (i.e. low pay, no benefits) despite requesting multiple workouts per day weekly is a recipe for failure. If you want a coach that is dedicated to one team year-round (i.e. lead most practices, attend meets, place suit and etc. orders, organize socials to help “gel” a team and more) you need to pay that person enough so they don’t have to pursue additional work to make a living. And by “living,” I mean covering more than just the bare-minimum basics.

–The hours are rough. Most teams have an early morning workout and an evening one, almost every day. Many teams also have daily dryland workouts. And then there are all those meets, which always fall on weekends. Again, coaches need to be paid enough to “buy” them downtime instead forcing them to work 14+ hours days and every weekend just to break even financially.

–It’s often a thankless job. Coaches put up with a lot. For many coaches, (especially the ones who are not commanding Bob Bowman-type salaries and other big financial opportunities) making a living from coaching and seeing their swimmers do well is reward enough because their passion for the sport carries them. But there are a 1,000+ ways swimmers, parents, club organizers, facilities, etc. could show their appreciation to their coaches. A simple “thank you for the great workout” or “I got a lot out of that feedback, thanks” goes a long way. Volunteering to help with any task is another, down on the line to donating yearly to a team gift “thank you” gift.

–Dealing with facilities to secure pool time is draining. Yes, pools are expensive to maintain, so revenue must be generated by maximizing users via multiple teams, waterpolo, lessons, group exercise classes, open swim sessions, lessons and special events like birthday parties. Repairs and cleaning take away hours too. But in many cases, coaches are made to feel less than unimportant when the facility fails to include them in planning sessions and dialouges, leaving them to “work around” unexpected closures and other problems.

If I was a zillionaire, I would create a task force to study successful coaching models and offer the information (as well as provide mentors to coaches who requested them). Here’s hoping I make a lot of money to donate to swim community!

Until next time,
Rebecca, swim evangelist