Women Swimmin' Coaching Buddy

Good advice from veteran participant Alanna Downey

2010-07-30T09:33:00.005-04:00

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:

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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!

2010-07-15T14:38:00.001-04:00

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

2010-07-06T09:47:00.001-04:00

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)

Photo upload up and running

2010-06-03T09:31:00.000-04:00

The photo upload for your personal pages is up and running again! Thank you for your patience while the web host resolved this issue. Thank you again for all that you are doing to support Women Swimmin’ for Hospicare.

Best,
Angela

upload feature on the Women Swimmin’ website personal pages is not working.

2010-06-02T10:38:00.000-04:00

Dear Women Swimmers,

We’ve just been informed by our webmaster that the photo upload feature on the Women Swimmin’ website personal pages is not working. We understand that some of you have had difficulties uploading photos last evening (Tuesday) and this morning.

Our web host has been contacted and they are working on solving this issue. Once it has been resolved, we will send out another email to let everyone know. At that time you can again attempt to upload your photos.

Sorry for any inconvenience this may have caused. Thank you all for your ongoing support of Hospicare!

Sincerely,
Angela

Need help getting your 500 yard swim time?

2010-04-29T15:04:00.002-04:00

Francesca Crannell and me, both experienced swim instructors, will be at the YMCA and Island Fitness on the days listed below to time you for 500 yards (10 laps/20 lengths) so you can be grouped with swimmers of a similar speed for the swim across the lake.

Ithaca YMCA
May 8 and May 22
Anytime between 5:30-7:00 p.m.
Free with Women Swimmin’ Registration Confirmation email (present this at the front desk)
For more information contact Francesca Crannell at Francesca.crannell@gmail.com

Island Fitness
May 16 and June 6
Anytime between Noon-1:30 p.m.
Free with Women Swimmin’ Registration Confirmation email (present this at the front desk)
For more information contact Marrie Neumer at mn58@cornell.edu

Looking for a training buddy?

2010-04-09T09:52:00.003-04:00

Need motivation to get in shape for the Women Swimmin event? Want to find someone to swim with? If you send me an email I will help you make a connection with someone who is interested in finding a training partner. mn58@cornell.edu.

Women Swimmin Website up and running

2010-04-05T11:34:00.002-04:00

Women Swimmin Website Down until further notice

2010-04-05T10:57:00.001-04:00

We apologize for any inconvenience in accessing the Women Swimmin’ website. It appears that the host server is having some unexpected downtime. We will let you know when it becomes available.

7th Annual Women Swimmin Event Scheduled for August 14

2010-03-25T09:52:00.001-04:00

Registration for swimmers and boaters will open on Monday, May 3, 2010.

Congratulations to all who participated. Check out this You Tube Video

2009-08-14T15:07:00.002-04:00

Check out this You Tube Video from Mary Beth Ingson. Great Job Mary Beth and everyone! See you next year!!!

Please let me know if you enjoyed this blog.

Take a test swim in the lake before event day

2009-07-29T16:38:00.005-04:00

This time of year the lake temperature is typically in the mid 70's. But, this year the lake has been a little colder. So, I encourage you to wear a wetsuit if you are at all affected by cooler temperatures. It is also a good idea to make a practice swim in the lake sometime before next Saturday. You should swim for at least 15 minutes to see how it feels.

As a reminder you can rent a wetsuit at Cornell Outdoor Education 607-255-1807.

Finger Lakes Running Company offering discounts

2009-07-29T16:31:00.001-04:00

The Finger Lakes Running Company located on the Commons is offering the following discounts:
10% off all nutritional items and swim gear which includes swim caps, goggles, neoprene swim caps, neoprene boots, etc.
$50 off of the Reaction ($300 retail)
$50 off of the Synergie ($400 retail)
$50 off of the Helix ($550 retail)

Anyone need a pair of fins?

2009-07-06T09:01:00.003-04:00

Finis Zoomers-color blue size C.
Contact Marian Mumford

How to avoid leg cramps

2009-06-26T14:36:00.003-04:00

Here are a few tips that may help prevent leg cramps:

Drink plenty of water throughout the day. Doctors recommend six to eight glasses everyday.
Massage your muscles before going to bed.
Stretch daily, before and after exercise.
Maintain a well-balanced diet and eat foods high in calcium (such as milk and cheese), potassium (bananas and dates), and Vitamin E (spinach and sweet potatoes).
Some people try natural remedies such as Vitamin E, vitamin B6, magnesium, butcher’s broom, and MSM to prevent leg cramps. However, there is no convincing evidence that these supplements are effective for treating or preventing leg cramps.

2008 Women Swimmin' Film by Terry Lee

2009-06-25T15:29:00.003-04:00

check out this new video of Women Swimmin' 2008 filmaker Terry Lee put together. It ROCKS! Thanks Terry!

Come swim with me

2009-06-23T11:24:00.004-04:00

I will be at Island Fitness at 9:15 a.m. this Sunday, June 27, if anyone would like to swim with me. I will swim for about 45 minutes.

I can take a look at your stroke too!

Please email me and let me know if you are interested at mn58@cornell.edu

Create a Personal Page on Women Swimmin Website

2009-05-27T11:25:00.002-04:00

Personalize your own page on the Women Swimmin' website.

Click here for instructions!

Women Swimmin' goes GREEN

2009-05-27T09:30:00.000-04:00

We are excited to announce our commitment to make Women Swimmin’ for Hospicare a minimal waste event. Check the women swimmin' website often for the latest news and for more information about how you can help us to make this happen! Please remember to bring your own, refillable water bottles to the event. We will have drinking water available for everyone, but in order to reduce the amount of waste we produce, we will NOT be offering bottled water. Thanks again for your support!

Swim Laps to Music

2009-04-27T16:22:00.003-04:00

Bored swimming laps?. Check out this mp3 player for the pool.

Water in your ear?

2009-04-24T15:44:00.001-04:00

try this potion of 50/50 mixture using equal parts of rubbing alcohol and distilled white vinegar. Put the mixture in a clean eyedropper bottle. The alcohol will kill germs and evaporate any water that's trapped in the ear. Use several drops after swimming. Tilt your head and pull your earlobe to get the mixture into the ear canal. This will help cure swimmer's ear or prevent it from happening in the first place.

Island Health and TC3 Offering Discounts to swim

2009-04-22T16:37:00.002-04:00

Island Health and Fitness usually charges $11 for drop-ins to use their pool, but if you show your email confirmation when you register you can swim for $6.

TC3 pool is also open to the community for $1.50. Here is their schedule and info.

Getting into the right pod-Make sure you list a time in the Registration Form

2009-04-22T16:16:00.008-04:00

All swimmers are assigned to a pod for safety reasons. Pods organize how swimmers enter the boats and water. If you don’t enter a swim time on your registration form, you will be placed in a pod which might not be appropriate.

To estimate how long it would take you to swim a mile go to a pool, swim for about 5-10 minutes to warm up and then time yourself for 4 lengths. Take that time and multiply it by 21. That will give you a ball park time for the total swim. For example: if it takes you 3:00 to swim 100 yards (4 lengths), multiply that by 21 (2100 yards), it would take you a little over an hour (63 minutes) to make the swim. You might need to add a little time to account for the difference between swimming in a pool and swimming in a lake.

Marrie's Training Plan starting May 4, 2009

2009-04-22T16:02:00.005-04:00

Last year I gave Betsy East a 14 week training plan that got her in really great shape for the lake swim. Click here. It was a very basic plan starting with 20-30 lengths 2-3 times per week up to 80 lengths. You can mix in drills and other swimming strokes.

Approximately 84 lengths is equivalent to the distance across the lake.

Sample 8 Week Training Plan

2009-04-14T16:05:00.008-04:00

If you are STARTING FROM SCRATCH here is a great training preamble from Ruth Kazez that will get you ready to train for the lake swim. This will take 2-3 weeks depending on your skill level.

Once you have gotten your feet wet try this six week Training Plan. It is simple and filled with a lot of variety. You can mix in some stroke drills and practice your flip turns!

How to do a freestyle flip turn in a pool

2009-04-11T19:47:00.002-04:00

Another great video from YOUTUBE:

How to do an open turn in the pool

2009-04-11T19:24:00.006-04:00

This is an amazing teaching video from YOUTUBE:

Freestyle Drills

2009-04-11T18:41:00.009-04:00

ARM CATCH UP. This drill is by far the most effective drill you can do to improve your freestyle swimming. While performing one arm stroke keep the other arm outstretched in front of your head and do not move it until the other arm has finished the stroke. Let’s say you start moving your left arm, keep your right arm stretched in front of you and do not start the right arm stroke until your left hand has touched your right hand. The benefits of this swimming technique is that you are forced to keep the arm stretched in front of you while the other arm is performing the stroke, that way enhancing the the streamline position of the body and the the push back of the active arm. Try to make a pause with both hands in front of you before starting the next arm stroke, this will make sure the body position is kept properly. As you push back with the arm stroke make sure to outstretch the other arm to go to catch the water in the far front. Well…, pictures are worth a million words, have a look at this video to get an example of the arm catch up freestyle drill.

ONE ARM FRONT. As for the arm catch up drill, the one arm front drill is meant to improve the efficiency of the “gliding” phase of freestyle. The one arm front drill consists of repeating the arm stroke of only one arm with the other arm stretched in front of you. Do one lap stroking with the left arm and the next stroking with the right arm, breath normally in the direction of the arm stroke. As the arm stroke is completed take a rest with the hands on top of each other and both arms stretched, then start the arm stroke again. Make sure to focus on the push back phase of the arm stroke as well as on the outstretched of the resting arm. Have a look at this video to get an example of the one arm front freestyle swimming drill.
ROLL OVER DRILL. This drill will help you improve your body rolling. Make an arm stroke, go for breathing and keep rotating your shoulder until you reach 90 degrees. You will find yourself laying with one side of your body toward the bottom of the pool, with one arm along the body, the other stretched in front of your head and in breathing position. Pause for a little while and start the recovery of the arm. As the hand of the recovering arm reaches the shoulder level break the movement and then go for rotating back the shoulder, your head and start the next arm stroke. This drill makes you focus on all the fundamental parts of the arm stroke and on the importance of the rotation of the shoulder to perform them correctly. Have a look at how Alexander Popov does the roll over drill.

Kicking Drills

2009-04-11T18:35:00.000-04:00

Freestyle Kicking Drills

Challenges of breathing in freestyle swimming

2009-04-11T18:12:00.005-04:00

Not Getting Enough Air. There are a couple of reasons this typically happens in freestyle. First, make sure you breathe out all of your air before you rotate to take a breath. When learning, some people try to exhale and inhale while they are rolling to the side for air. There simply is not enough time for this! Your exhalations should only be in the water in the form of bubbles. At first the timing may seem difficult, but eventually you will get used to it. Second, you may be sinking as you breathe. Make sure you are rolling to the side to breathe, and not rotating your head and looking straight up.
Extended Arm Sinks While Taking a Breath. This is mainly a balance issue. While you breathe to one side, your other arm should be extending. For many swimmers, this extended arm pushes down into the water (elbow drops) and they are sinking while trying to inhale.
Sucking In Water While Taking a Breath. In practice, this will sometimes occur because of #1 and #2 above. In the lake, the waves may cause the inhalation of water instead of air (bilateral breathing will help here as well). Try practicing the one-arm drill. To perform the one-arm drill, swim a full stroke with one arm while your other arm rests at your side. Breathe on the opposite side of the stroking arm. This is a difficult drill and takes some practice, but it will pay off!
Bottom line is to relax and practice taking deep breaths before you start.

Breathing Drills

Stretching Exercises

2009-04-11T17:52:00.008-04:00

Reaching-up Shoulder Stretch: Place one hand behind your back and then reach up between your shoulder blades.

Arm-up Rotator Stretch: Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the bottom of the broom stick forward.

Single Heel-drop Calf Stretch: Stand on a raised object or step. Put the ball of one foot on the edge of the step and keep your leg straight. Let your heel drop towards the ground.

Tips on jumping into the water

2009-03-23T11:20:00.001-04:00

Take a deep breath before you jump.
Make sure your cap and goggles are on tight.
Don’t jump in with your fins. Put them on when you get into the water.
Bend your knees and slowly walk (easy jump) off the edge of the boat into the water.
Stay upright by looking forward and cross your arms and legs.
After you hit the water spread your legs and arms and begin treading water.
Make any adjustments to your equipment.
Take a few deep breaths, relax-you are on your way to a great swim!

Tips on swimming front crawl (freestyle)

2009-03-23T10:41:00.006-04:00

This information is taken from TOTAL IMMERSION (TI), a method of swimming by Terry Laughlin:

To propel yourself forward with the least effort, focus on shoulder roll and keeping your body horizontal (least resistance), not pulling with your arms or kicking with your legs. This is counter-intuitive but important, as kicking harder is the most universal suggestion for fixing swimming issues.
Keep yourself horizontal by keeping your head in line with your spine — you should be looking straight down. Use the same head position as while walking and drive your arm underwater vs. swimming on the surface.
Check out these swimming videos on YOUTUBE:
Penetrate the water with your fingers angled down and fully extend your arm well beneath your head. Extend it lower and further than you think you should. This downward water pressure on the arms will bring your legs up and decrease drag.
Focus on increasing stroke length (SL) instead of stroke rate (SR). Attempt to glide further on each downstroke and decrease the number of strokes per lap.
Stretch your extended arm and turn your body (not just head) to breathe.
Inhale fully through your mouth when you face is on its side; exhale fully when you roll your face in the water-out your nose.

Tips on overcoming fear of swimming in open water

2009-03-23T10:38:00.001-04:00

Plan to make a few practice swims with a buddy and have someone follow you in a kayak or canoe.
A wetsuit takes away the feeling that you have to keep your arms turning over just to keep from sinking. Take advantage of that by relaxing and enjoy the wonderful security of feeling completely supported by the water.
Practice floating on your back so if you get scared you can just relax.
Practice treading water in deep water so if you have to adjust your goggles you know how to sit vertically in the water.
Practice deep breathing.
Swim breaststroke or backstroke in case you get tired.
Stay well within yourself. Go slower than you think necessary to establish a sense of calm and control. Then focus on one or two specific points of technique. Make sure your head is in line with your body ... or that you feel as if you're slipping through a small hole in the water ... or that you feel arms, legs and body moving in sync.

Tips on swimming in the open water

2009-03-13T15:15:00.000-04:00

There are a few skills that you can practice in the pool to prepare for swimming in open water.

Assuming you will swim the front crawl (free style) a majority of the time, practice breathing on both sides, or bilateral breathing. Breathing on both sides accomplishes two main goals. It tends to "even out" your stroke so that you will naturally swim straighter. It will also give you the ability to see where you are going on the right and left side.

Another skill to practice in the pool is lifting your head to see forward while swimming. The easiest way is to lift your head forward just before taking a breath to the side. I use the forward motion to look and then breathe to the side. Breathing head forward is not suggested since it requires too much energy to lift the head high enough for a breath and will cause slower swimming. Once you are comfortable with lifting your head and breathing on both sides try to set a pattern; 10 strokes (20 hand hits): 1 head lift.

Adjusting your stroke rate while you are swimming will also help. Imagine riding a bike for a very long time or uphill. As you get tired, you change gears so that it is easier to pedal by increasing the pedal rate and decreasing the pedal resistance. If you apply this same principle with swimming you will be able to adjust for coldness, waves, and fatigue.

Establishing a goal

2009-03-12T16:33:00.004-04:00

The swim across the lake is approximately 1.2 miles. 1.2 miles equals about 2,100 yards which equals 84 lengths (or 42 laps) in a 25 yard pool. Now don't get intimidated! There are a million ways you can get into shape and make this swim comfortably; even if you are not a real comfy swimmer. The first thing to do is to determine your baseline ability level and then design a training program that will help you get across the lake with confidence.

Go to a pool, swim for about 5-10 minutes to warm up and then time yourself for 4 lengths. Take that time and multiply it by 21. That will give you a ball park time for the total swim. For example: if it takes you 3:00 to swim 100 yards (4 lengths), multiply that by 21 (2100 yards), it would take you a little over an hour to make the swim. You might need to add a little time to account for the difference between swimming in a pool and swimming in a lake.

The goal for many of us is to "just make it" across the lake. That is totally fine-there is no time limit. But for those of you who would like some help designing a training program look for my next blog on designing a training program.

Getting Started

2009-02-26T14:54:00.009-05:00

Find a place to swim. Before the lake gets warm enough to practice you should find a lap pool (25 yards). Here are a few places in Ithaca that have a pool:

Wear the right equipment. All you really need is a swim suit and a pair of goggles. But you can also wear fins and a wetsuit if you need some extra help and buoyancy. Here is some advice:

Check-out Swim Outlet for ideas and pricing.
Swim Suit (usually made of Lycra). I recommend Speedo or TYR brands.
Goggles and bathing cap. You will be swimming in a cap, so wearing one may help you get used to it. Get a rubber cap, not Lycra.
(Optional) A kick board, pull buoy, fins and paddles. I would recommend you try out this equipment before you purchase anything.