Good advice from veteran participant Alanna Downey

Alanna Downey recently attended the Island Fitness Swim Clinic with Sue Norberg. She has participated in the last 6 Women Swimmin' events. Here is some good advice:

1. First and foremost, Women Swimmin' is an amazing event that is a fund raiser for Hospicare and the actual swim is meant to be an enjoyable experience for women of all ages and all abilities.
2. Savor the time you spend in the water. Relax and enjoy the scenery, the boats, and the wonderful people surrounding you. It is not a race, thank goodness, or most of us would not be participating. Swimmers are of all levels - beginners, intermediate, and advanced - but all swimmers are responsible for sighting themselves across the lake and for keeping their assigned boater and one or both of the other swimmers in their pod in their sight at all times.
3. Lift your head often and watch for the masts of the sailboats moored at the north and south ends of the Yacht Club. Once you can see them, aim for between the masts keeping your direction more toward the top of the southern most masts. If you find yourself drifting more outside of the masts, you may be caught in a current and must reposition yourself to get back on course.
4. As you swim closer to shore, watch for the flagpole and balloons positioned on shore. You will exit on the dock just south of the designated swimming area - check out the exit before you board the boat so you know your destination.
5. To enter the water for your swim, you will be jumping off the back of the boat. Be sure to secure your goggles with your hands when you jump in and, if you are wearing swim fins, be sure to practice jumping in the water with the fins on. Practice putting on your goggles as you tread water.
6. To minimize fogging in your goggles, Sue suggested putting a few drops of water inside each eyepiece. Shake your head to move the droplets around inside the goggles to help clear the fog. If necessary, stop and clear the eyepieces with your fingers as you tread water.
7. If you plan to use equipment - wet suit, goggles, earplugs, or fins - be sure to practice using them well in advance of the swim across the lake. Sue warned that wet suits can feel restrictive and can rub against your skin, especially around your neck. You may need to turn the collar down or unzip it a bit to feel comfortable. Since the lake water is rather warm, some swimmers are finding that they are sweating more than usual inside their wet suits and having to unzip them more than usual in order to cool off. Remember to hydrate. Even though you may not sense it, you will be sweating in the water.
8. If you are not well hydrated in advance, you may feel some cramping. Be sure to alert your boater if you need to work out a cramp or to rest.
9. Get a good night's sleep and eat a something in the morning. Sue suggested eating nutritious foods that will "stick with you" such as whole grains (cereal, toast, waffles, pancakes with honey or jam) and protein (peanut or almond butters, eggs). Avoid dairy products and think twice about fluids that contain caffeine as they can act as a diuretic. Swim at a comfortable pace.
10. If you need to speed up or slow down, signal your boater to ask for permission to move to a faster or a slower pod. If you feel tired or if you are cramping, alert you boater. You can rest on the front end of a kayak or ask for a life preserver. If you need to stop swimming for any reason, your boater can call for a power boat to take you out of the water. When in doubt, always ask for assistance. If you need to relax from using a free style stroke, try using the breaststroke, sidestroke, or elementary backstroke.
11. Savor the moment, talk to friends, or boaters. If someone needs some encouragement, slow down and help them out. For motivation, think about the courage that friends, family members, and loved ones have demonstrated while facing cancer or end-of-life issues and gather inner strength from them. Breakfast foods and hot coffee and tea will be available when you reach the Yacht Club and spectators will be cheering you on.
12. Be sure to review the Swimmers Manual ( http://www.womenswimmin.org/downloads/WS_Swimmer_Manual.pdf) before August 14. You will find information on Friday Check-in, directions (to Hospicare and Cass Park), parking and shuttle service, weather updates, on-shore activities, breakfast, and much more. Have a safe and enjoyable swim.

Swim buddy wanted!

I have been swimming off and on for the past two months but need someone that can go after work, early morning or weekends. I need the commitment of meeting someone to keep me motivated.

If you are looking for a swim buddy please email Mary at mem40@cornell.edu.

Women Swimmin' Training Clinic at Island Fitness

Women Swimmin’ Clinic
Sponsored by Island Health & Fitness

Clinic Held:
Session 1: Tuesday July 13th 7:00pm-8:00pm
Session 2: Saturday July 17th 9:00am-10:00am

Rate:
$5.00 members (per session)
$10.00 non-members (per session)

One hour of training with Sue Norberg for the swim across the lake. I can help with stroke technique, safety and training tips, distance swimming and “open water” advice to get you in shape…. and any other questions you may have.


*Limited Space Available
*Please sign up in person at Island Health & Fitness (Front Desk)