Tag: masters swim

One Hour Postal Swim!

Hey swimmers, it’s time for another Postal Swim! Seattle Athletic Club Downtown is hosting their annual One Hour Postal Swim (OHP) on January 29th.

  1. *Swim as far as you can in one hour
  2. *No need to count laps (someone else does that for you)
  3. *Submit your laps and splits to USMS (United States Masters Swimming)

Training tips:

  • *Gradually increase overall yardage in a session. Approx 10-20% based on the amount you have been swimming.
  • *Gradually increase overall yardage in a week. Approx 5-10%
  • *Get in 1-3 sessions totaling your estimated yardage you have set out to reach in the hour.
  • *Frequency is more important over total volume in a session so swim often. 4×15-30 minute sessions are better than 1 session at 1 or 2 hours.
  • *Join in on a swim conditioning class at Seattle Athletic Club to mix up your routine and to meet fellow OHP swimmers.

Rules and Regulations here: www.usms.org

Contact Teresa Nelson at tnelson@sacdt.com to sign up.

Maximizing Your Swim Workouts – Learning the Coach’s Lingo

Understanding swim lingo can be a challenge. In some cases it’s similar to learning a new language. Instead of spending your quality workout time with your feet on the pool floor we’ve assembled a “user manual” to help guide you to more swimming and less interpreting of a written workout that may be posted.

  • S: Swim-Typically most swimmers resort to “freestyle” or “crawl” stroke during this, but swim truly means swim, just move through the water.
  • P: Pull-arms only (add a pull bouy in between your legs, paddles are used here too IF written in th workout)
  • K: Kick-legs only (with a kick board, with fins, with zoomers, without kick board, so many options)
  • OTF: Other than freestyle
  • DPS: Distance per stroke: getting as much “length” with each arm stroke
  • Drill: There are lots of drills to choose from, choose the ones that would benefit your stroke the best. Just think of the crazy movements your coach has you do all the time.
  • I.M.: Individual Medley: This consists of all four strokes in the order of fly, back, breast, and freestyle.
  • F: fly
  • B: backstroke
  • BR: breaststroke
  • FR: freestyle
  • Descend: Get faster on each one
  • Descend within the distance: Get faster within
  • Bilateral Breathing: Alternating sides that the breath is taken on. This would mean taking a breath on “odd” numbers of strokes. Three, five and seven are most common.
  • Length of a pool: Pools are typically 25 yards, 25 meters, or 50 meters (SAC is 20 yards).
  • Length: One way down, ending up on the opposite end of where you started.
  • Lap: Down and back in the pool, ending up where you started
  • How many laps for a mile: 1650 yards (66 lengths OR 33 laps in a 25 yard pool); 1500 meters (60 lengths OR 30 laps in a 25 meter pool); 1500 meters (30 lengths OR 15 laps in a 50 meter pool). Seattle Athletic Club Downtown is a 20 yard pool. One mile: 1650 yards (just shy of 82 lengths OR 41 laps).

Swim sets defined:
10X50 “on” 1:00
Defined: You start a 50 every minute and repeat 10 times. This includes your REST period.
If you swim the 50 in :45 seconds you get :15 seconds rest.
If you swim the 50 in :55 seconds you get 5 seconds rest.

10X50 with :10 seconds rest
Defined: You swim 50 yards and take :10 seconds to rest and then do it again. Repeat this 10 times.

Descending sets:
5X100 descend :10 sec rest
Defined: Get faster on “each” 100.
Ie: First 100 1:45,
Second 100: 1:40
3rd 100 1:35
4th 100 1:30
5th 100 1:25
*all with 10 second rest after each one
*This is an example of descending by 5 second per 100.
*The first on is slow and the last one is fast.

5X100 descend within the 100 with :10 sec rest
Defined: Getting faster “within” each 100. The first 25 yards is slow, the middle two get progressively faster and the last 25 is FAST. There is 10 seconds rest after each 100.

5X75 going 25 drill/50 swim with :10 sec rest
Defined: The first 25 of each 75 is a “drill” of your choice unless specified, the last 50 is regular swim. There is a :10 sec rest period after each 75.

If you have any questions on your swim workouts or need some variety in your training or even a lesson. Please contact Aquatic Director/Multisport Coach Teresa Nelson.

US Masters Swim: Postal Swim Recap

Seattle Athletic Club hosted its first annal USMS Postal Swim. Due to the popular demand we ran two heats. One on Friday, January 21st and the other on Saturday, January 22nd.

Postal Swim by definition:
Swim for 1 hour straight, drafting, flotation and propulsive devices (pull buoys, fins, paddles, wet suits, etc.) are not permitted. Only two swimmers may share a lane, and they shall each swim on one side of the lane during the entire race (i.e. no circle swimming). An adult “verifier,” acting as a
starter/head timer/counter/referee, must be present at all times during the swim. Each swimmer must have a verifier to time the event with a stopwatch, count laps, and record cumulative (running) 50 splits. Split times must be recorded to the nearest second and tenth (or hundredth)
of a second.

THEN SAC mails in your results (ie: postal) and swimmers are ranked nation-wide amongst all the other United States Masters Swimmers (USMS).

SAC USMS results:

  • Kim Pancoast: 4,050 yards
  • Karissa Lackey: 3,825 yards
  • Mark Webb: 3,685 yards
  • Brent Hardy: 3,650 yards
  • Natalie Komar: 3,620 yards
  • Erin McCormack: 3,420 yards
  • Manuel Medina: 3,330 yards
  • Darin Smith: 3,330 yards
  • Elizabeth Martin: 3,275 yards
  • Vicki Boiven: 3,225 yards
  • Jeff Wagner: 3,040 yards
  • Barb Fox: 2,950 yards
  • Sarah Holberg: 2,950 yards
  • Tom Camp: 2,900 yards
  • Lisa Ohge: 2,870 yards
  • Teresa Engrav: 2,675 yards
  • Ann Sloan: 2,650 yards
  • Sheri Hancey: 2,663 yards
  • Kirsten Nesholm: 2,450 yards

Congratulations to all our first time postal swimmers! Looking forward to 2012!

If you are interested in joining the SAC Masters team for swim meets, open water swims, or just plain fun with your friends please contact Aquatic Director/Multisport coach Teresa Nelson.

Hans Swim Paddles for the Triathlete and Master Swimmer

Hans Paddles:
The Han’s paddles (the small black ones) are smaller and are a great place to start when first using paddles. Because the Han’s paddle does not have a wrist strap it gives you immediate feedback as to whether you are swimming efficiently. If at any time the paddle is sliding on your hand it is telling you that you are not keeping adequate water resistance on your hand and are not propelling your bodyforward.

These can be worn in three different ways but the most popular is with the boxy end at the top of your fingers and the more curved end at the bottom (as illustrated).

This position teaches the hand, wrist, and elbow order of entry and encourages the downward sweep of the hand and high-elbows positioning in order to continually reach for “new” and “more” water with each stroke.

Strokemaker Paddles:
The Strokemaker paddle (which comes in various sizes and colors) is the bigger paddle that we offer. It increases distance per stroke by preventing you from allowing an early recovery (exiting arm from water). The size allows for strengthening of your swimming-specific muscles and aids in water propulsion. It is imperative that you do not take out the wrist tube in order to ensure proper use and to make sure you finish your stroke. You can use paddles in any stroke but be aware that the larger the paddle the more stress is put on your shoulder joint.

Make sure, if you start using paddles, to start out slowly. Only use them for 200-300 yards for the first few sessions and then build upon that. If you have any shoulder pain, stop. Start with the smaller paddles (ie: the black Han’s paddle or the green Strokemaker paddle) and build up. Most recreational swimmers should not go beyond the yellow Strokemaker paddle as the red (the largest we carry) is designed for elite swimmers or those that have been swimming with paddles for some time.