tag:blogger.com,1999:blog-1990924884397037422024-03-05T06:19:43.338-08:00Just Add Water: Tips & Thoughts on Triathlon Swimming Philippinesswimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.comBlogger137125tag:blogger.com,1999:blog-199092488439703742.post-75755244876563872392024-01-25T00:56:00.000-08:002024-01-27T00:12:11.101-08:00Masters Swimming : Is it the Key to Ageless Fitness?<p>This is my vision board for adult swimming in the Philippines. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIF5tPgw7Bg48qIJCAAyu13TWKQvpl5GgZpzw1lfmj_4AtcYPpmCymfAaTSzk9lYJxXdyZ8IuIXaroXiE6pNGmRxm0smqg_pA99s2L2njC-jbpXqX_14tns3tMwlDJAoZ0Mgt4TO2_ZvymaBlR3-yxKtItrB90dpkhsDF4cie76yOC9U3xEWTX-9XN0lo/s2048/CE038542-8343-4B54-8014-69740A472A0E.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIF5tPgw7Bg48qIJCAAyu13TWKQvpl5GgZpzw1lfmj_4AtcYPpmCymfAaTSzk9lYJxXdyZ8IuIXaroXiE6pNGmRxm0smqg_pA99s2L2njC-jbpXqX_14tns3tMwlDJAoZ0Mgt4TO2_ZvymaBlR3-yxKtItrB90dpkhsDF4cie76yOC9U3xEWTX-9XN0lo/w320-h320/CE038542-8343-4B54-8014-69740A472A0E.JPG" title="US Masters Swimmers" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">(photos from: US Masters Swimming)<br /><br /></td></tr></tbody></table><b>Strong. Confident. Incredibly fit. and swimming well into their senior years. </b><p></p><p style="text-align: justify;">I was a competitive swimmer up until college. Retiring from national level swimming didn't mean that I wanted to stop swimming altogether, but at the time retirement meant a full stop ๐ญ. There were no races to train for nor swim friends to train with on a regular basis. For decades, I was a sport orphan.</p><p style="text-align: justify;">Until I discovered triathlon in my late 30s. Yeay there's swimming! But I have to bike and.. (gulp) run afterwards?! Fine! Anything for a reason to start training and swimming with friends again. </p><div><span style="background-color: red;"><b><span style="color: white;">WHY IT'S IMPORTANT TO KEEP SWIMMING, AT ANY AGE</span></b></span></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjVMOCQQ8ceZW12WGFZoJnMgfexMXIvAMHtNhu97lFBJnb-XHgMKoZGdCT8T2hYQVmH75B8rRofVw1lS3tUBhlqeBOl7V44GmU_shUcKsRkH-ktbKIFRT0CRNkOIFtsPLEWloVFNt0jEm-mgV_H-VpX0Wdx0TxnfP2VLeinAnR0uT0cX-znfuoU73LAEE/s1023/IMG_9135.heic" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><img border="0" data-original-height="1023" data-original-width="1023" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjVMOCQQ8ceZW12WGFZoJnMgfexMXIvAMHtNhu97lFBJnb-XHgMKoZGdCT8T2hYQVmH75B8rRofVw1lS3tUBhlqeBOl7V44GmU_shUcKsRkH-ktbKIFRT0CRNkOIFtsPLEWloVFNt0jEm-mgV_H-VpX0Wdx0TxnfP2VLeinAnR0uT0cX-znfuoU73LAEE/w200-h200/IMG_9135.heic" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjVMOCQQ8ceZW12WGFZoJnMgfexMXIvAMHtNhu97lFBJnb-XHgMKoZGdCT8T2hYQVmH75B8rRofVw1lS3tUBhlqeBOl7V44GmU_shUcKsRkH-ktbKIFRT0CRNkOIFtsPLEWloVFNt0jEm-mgV_H-VpX0Wdx0TxnfP2VLeinAnR0uT0cX-znfuoU73LAEE/s1023/IMG_9135.heic" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjVMOCQQ8ceZW12WGFZoJnMgfexMXIvAMHtNhu97lFBJnb-XHgMKoZGdCT8T2hYQVmH75B8rRofVw1lS3tUBhlqeBOl7V44GmU_shUcKsRkH-ktbKIFRT0CRNkOIFtsPLEWloVFNt0jEm-mgV_H-VpX0Wdx0TxnfP2VLeinAnR0uT0cX-znfuoU73LAEE/s1023/IMG_9135.heic" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><br /></a></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>This is DANNY. He's 65 years old and can swim 5Km - 8Km in the openwater. <br /><br />He trains 4x a week for openwater swims and just discovered that he is a fast breaststroke swimmer! </div><div><br /></div><div>Apart from doing more openwater swims (which he loves), his goal is to master his flip-turn and his dives off-the-blocks in a few months. <br /><br /></div><div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiRYS6x3KhfuDOb4nm9prbsgAG93Cydmd0L-dMSxhZtdF_NKCczuK8itZiWuQ3r6a_Jpo49E9N4D5btZk3hDWvx-oEM1eLu9q9reCZmY0xhHAFLTes0UPhA0Ho8hbVWOsUTQAJgss7htoAehj_KkTKMlYByAgmbz_sN147XyUT1xzSHREygQu1h8rGRrs/s6000/JRV01271.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="6000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiRYS6x3KhfuDOb4nm9prbsgAG93Cydmd0L-dMSxhZtdF_NKCczuK8itZiWuQ3r6a_Jpo49E9N4D5btZk3hDWvx-oEM1eLu9q9reCZmY0xhHAFLTes0UPhA0Ho8hbVWOsUTQAJgss7htoAehj_KkTKMlYByAgmbz_sN147XyUT1xzSHREygQu1h8rGRrs/w320-h213/JRV01271.jpeg" width="320" /></a></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>This is PERCY. She is in her 60s and just discovered openwater swimming. The satisfaction of setting a goal, and meeting that goal is beyond words what a blessing to be able to do this for yourself, at any age.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfS7DOwgAh9DLc9jgxWfaxjuk1-_C71FAw-Ii31R4_WkDQ8qXUt4bu1jmsH2ROjYR8D7LOU4h8JItbs3LCkRgYvVNePHpKzoJGw4-nIEyDIDUdrrjbuAsJk2InjRNh78ObsPtKmlYev4OoX3W7GSR6ZGoW0_RTAIvnvkdsbfJH10HuT1zOZt5Cx2pWRs/s2048/IMG_2592.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfS7DOwgAh9DLc9jgxWfaxjuk1-_C71FAw-Ii31R4_WkDQ8qXUt4bu1jmsH2ROjYR8D7LOU4h8JItbs3LCkRgYvVNePHpKzoJGw4-nIEyDIDUdrrjbuAsJk2InjRNh78ObsPtKmlYev4OoX3W7GSR6ZGoW0_RTAIvnvkdsbfJH10HuT1zOZt5Cx2pWRs/s320/IMG_2592.JPG" width="320" /></a></div>And this is GORDON. He's in his 70s and swims and WINS 5Km swims around the Philippines. In his spare time he introduces El Nido youth to openwater swims and running. The perfect example of how staying fit empowers you, allowing you to do more things in a day than most.<br /><div><br /></div><div><br /></div><div>Apart from looking and feeling as good as Danny, Gordon, and Percy do, these are the reasons why we need to create more opportunities for swimmers to just keep swimming - and competing. </div><div><br /></div><div><br /></div><div><b><span style="color: red;">1. SWIMMING IS A SPORT FOR LIFE. </span></b></div><div>Swimming is THE low-impact sport. Water reduces stress on joints and minimizes the risk of injuries so unlike other sports we can swim well into our 100s ๐</div><div><br /></div><div style="text-align: justify;">Research in the Journal of Sports Science & Medicine (2011) details the positive impact of swimming on physical and cardiorespiratory capacity, demonstrating that the water's resistance provides an effective workout without straining joints.</div><div><br /></div><div><br /></div><div><b><span style="color: red;">2. THIS IS A CHANCE TO GROW A COMMUNITY OF AGELESS SWIMMERS.</span></b></div><div>We look forward to seeing masters training groups grow. There are<b> over 1,500 masters swim teams</b> registered under US Masters Swimming! 1,500 teams/clubs is insane, and the community continues to grow. </div><div><br /></div><div><b><span style="color: red;">3. ACHIEVABLE AT ANY LEVEL.</span></b></div><div style="text-align: justify;">Unlike long openwater swim challenges, which need a careful laddering up before one can swim 5 to 10 kilometer swims, <span style="text-align: left;">Masters swimming can accommodate both seasoned swimmers and those exploring the sport later in life. With a shorter training period than long distance swims, one can be ready to do a strong 50meter sprint in a couple of weeks of consistent training. </span></div><div><br /></div><div><b><span style="color: red;">4. BE GOOD TO YOURSELF.</span></b></div><div>Swimming provides mental clarity and reduces stress. As Percy's photo shows, accomplishing fitness milestones in a supportive community contributes to a positive sunshine-y mindset.</div><div><br /></div><div><div><b><span style="color: red;">5. BECOME A FASTER SWIMMER!</span></b></div><div>The prospect of practicing dives and tumble turns again is exciting! As is the idea of swimming butterfly, backstroke or breaststroke - doing other strokes will do wonders for your freestyle and feel for the water. </div></div><br /></div><div><br /></div><div><br /></div><span style="background-color: red;"><span style="color: white;">MASTERS SWIMMING EVOLUTION</span></span><div><br /></div><div>Still not convinced that swimming is a key to Lifelong Fitness?</div><div><br /></div><div>This is Gabby Rose, at 46 years old she qualified for the US Olympic Trials this year. At 46. Just smashing preconceived ideas about fitness in our 40s. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY0SVV8NcMGJhLEFqIqPadqWNVSKVPR5OnJIZzETLmGUt5r7hMNt02drzscGqEc2CMK0VkIPW62rEmK-5rKgTTILvghsleMJsYYnd20T0pf3IlcJPsMiF-0ASf0fNqj4W5MaTjlpH2NgO7hvX-dtElAbrdYALDbfVT_n7iGdcdEAwtbTk4HDHKU3F1E-4/s673/Screen%20Shot%202023-11-21%20at%209.55.07%20AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="634" data-original-width="673" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY0SVV8NcMGJhLEFqIqPadqWNVSKVPR5OnJIZzETLmGUt5r7hMNt02drzscGqEc2CMK0VkIPW62rEmK-5rKgTTILvghsleMJsYYnd20T0pf3IlcJPsMiF-0ASf0fNqj4W5MaTjlpH2NgO7hvX-dtElAbrdYALDbfVT_n7iGdcdEAwtbTk4HDHKU3F1E-4/s320/Screen%20Shot%202023-11-21%20at%209.55.07%20AM.png" width="320" /></a></div><br /><div><br /></div><div>Worldwide, the participation in and level of masters swim competitions have been sky-rocketing.</div><div><br /></div><div>Masters World Record 50m Freestyle (MEN):</div><div>25-29 years old<span> 22:30</span></div><div>35-39<span> <span> <span> <span> <span> </span></span></span></span>22:36 (!)</span></div><div>70-74<span> <span> <span> <span> <span> </span></span></span></span> 27:12 (!)</span></div><div><span>World Record:<span> 20:16</span></span></div><div><br /><div>Masters World Record 50m Freestyle (WOMEN):</div><div>25-29 25:42</div><div>40-44 26:44 (!)</div><div>65-69 31:28 (!)</div></div><div>World Record:<span> 23:61</span></div><div><br /></div><div><span>People who prepare for and compete in masters swimming are getting faster and are staying fast, as they age. </span></div><div><span><br /></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivaJJ-tZgav4kkf54xQko5SJFPbpq9kkvG1L6t93d5QQ87NXv73n1-u0UEzkYf_mbe7rwCq3ja4EBLiF3yBLFXTvVMSl4AeRk7YZEFzLOMSKSKOfS1atGdx8EyABGJW2gA86rg41CJ6fBwR3n1jpOez4NCcBI2tHD5sYbMvhSK9cLO5_ejUpVPo4d0S_c/s676/Screen%20Shot%202024-01-03%20at%204.31.27%20PM.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="492" data-original-width="676" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivaJJ-tZgav4kkf54xQko5SJFPbpq9kkvG1L6t93d5QQ87NXv73n1-u0UEzkYf_mbe7rwCq3ja4EBLiF3yBLFXTvVMSl4AeRk7YZEFzLOMSKSKOfS1atGdx8EyABGJW2gA86rg41CJ6fBwR3n1jpOez4NCcBI2tHD5sYbMvhSK9cLO5_ejUpVPo4d0S_c/s320/Screen%20Shot%202024-01-03%20at%204.31.27%20PM.png" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Competing at 101 years old</td></tr></tbody></table><br /><div><br /></div><div><div><br /></div><div><span style="color: #2b00fe;"><b>To fellow Philippine openwater swimmers</b></span> - since we live in a tropical country we (sadly) have a window for openwater swimming and racing. On months when we aren't in the openwater, why not work on your speed and overall swim fitness through Masters Swims?</div><div><br /></div><div><b><span style="color: #2b00fe;">To fellow triathletes </span></b>- training with other strokes could be the trigger to get past your swim speed plateaus. Your feel for the water, resistance to shoulder injuries, and your ability to maneuver in the water will improve significantly once you start mixing up the other swim strokes.</div><div><br /></div><div><b><span style="color: #2b00fe;">To my fellow retired competitive swimmers </span></b>... it's time to revive our OG passion. Sport orphans no more ... <i>come out come out wherever you are</i>. </div><div><br /></div></div><div>Long story long, my team and I finally agreed to jump in and voila we present: our first Masters Swim competition. This seemed like a risky endeavor, there were a few masters swims in the 1990s and early 2000s, but they lost steam. The movement needs sponsors to keep things going. If you know of anyone out there or a company willing to help us grow the masters category - please let us know or reach out to us. ๐</div><div><br /></div><div>This has been an idea I've toyed with since 2018. It's hard to imagine the number of former swimmers out there who don't have an outlet to keep doing what they're good at. Anyway, I hope this works and that you come out to do the Butterfly, 50meter and 100m sprints, or (big breath now) the Individual Medley!!</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqZdQSlm-Gv5su0JOHPE6UtesGfVD_iQs72ps8mF2V5nUMyaN4Ye0SARm0WnURO93orv-bBP0JtSoI5A4nERjwS4RFiqVCjKx3-4J5cOWUXggo3l7C0wIwSM2Q5qSWL-PjjuIBMBHCQY8CRlzimQmWrMLh41ySndQeou2kIjK35o7bSh7f7JwzDNDce4c/s500/OPENWATER%20SWIM%20CLINICS-3.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqZdQSlm-Gv5su0JOHPE6UtesGfVD_iQs72ps8mF2V5nUMyaN4Ye0SARm0WnURO93orv-bBP0JtSoI5A4nERjwS4RFiqVCjKx3-4J5cOWUXggo3l7C0wIwSM2Q5qSWL-PjjuIBMBHCQY8CRlzimQmWrMLh41ySndQeou2kIjK35o7bSh7f7JwzDNDce4c/s320/OPENWATER%20SWIM%20CLINICS-3.png" width="320" /></a></div><div><br /></div><div><br /></div><div><b>SWIMJUNKIE MASTERS SWIM</b></div><div><span style="color: #073763;">March 24, 2024 6:00am</span></div><div><span style="color: #073763;">Muntinlupa Aquatic Center, Muntinlupa Sports Complex (50m pool)</span></div><div><br /></div><div style="text-align: center;">50m Free</div><div style="text-align: center;">50m Butterfly</div><div style="text-align: center;">50m Backstroke</div><div style="text-align: center;">50m Breaststroke</div><div style="text-align: center;"><br /></div><div style="text-align: center;">100m Free</div><div style="text-align: center;">200m IM </div><div style="text-align: center;">200m Free</div><div><br /></div><div style="text-align: center;">4x50 Freestyle Relay (Men, Women, Mixed)</div><div style="text-align: center;">4x50 IM Relay (Men, Women)</div><div><br /></div><div><u>Registration: </u> opens next week</div><div>PhP 2,500.00 [to join one (1) to all seven (7) individual events]</div><div>PhP 5,800 per relay team</div><div><br /></div><div><u>Age-Groups:</u></div><div>20-24</div><div>25-29</div><div>30-34</div><div>35-39</div><div>40-44</div><div>45-49</div><div>50-54</div><div>55-59</div><div>60&Above</div><div><br /></div><div><u>Awards:</u></div><div>Medals for 1st to 3rd Overall per event (Men, Women)</div><div><br /></div><div><u>Swimmer Souvenir:</u></div><div>Event shirt</div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com1tag:blogger.com,1999:blog-199092488439703742.post-34152538984468818182023-10-30T00:34:00.003-07:002023-10-30T00:34:57.207-07:00How to Swim Faster During the Off-Season (Triathlon and Openwater Swimming)<p><span style="font-family: inherit;">The swimmers at Swimjunkie Challenge : Caramoan a few weeks ago were all strong, confident, and primed for their 5Km, 10Km and 15Km swims. We also have swimmies who are back from their power Ironman Kona stints</span><span style="font-family: inherit;">. All have been a little surprised at how lately, short distances seem to leave them out of breath and that they can't seem to break out of their long-distance race paces.</span></p><p><span style="font-family: inherit;">We get that, and we've got you.</span></p><p><span style="font-family: inherit;">The swimmies and I are working on Project 1:29, an off-season challenge designed to help us break through our time plateaus and hit faster times before the next race season begins.</span></p><p>Why is it called Project 1:29? Because some of us have been stuck in the 1:30, 1:40 and up 100meter swim paces. Our long distance training programs turned us into lean, mean, endurance machines and now .. now we need some tuning up to turn up the horse-power and start swimming faster. We took it one step further and decided that the program should apply to anyone who wants to take their swim speed to the next level. Because the more the merrier!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2jiWLCPtf_8827PgauXeCog3iKwxnCOAAwEjiyvqCqaeBvpznmrHHd9uOho_OiuEwqZi8lKoh-nkKd-SNcp-NBToTMp9TBMePdD6Ro6STl9ZqtDf9kCrw8Zv_fg8GqqKyif2QYFSMlkMpvjhzYY4YIRq2qvIrWDAjxxpBzDRKrUEI9xoc0Gn5Xsp4wLE/s501/Screen%20Shot%202023-10-30%20at%2010.22.35%20AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="294" data-original-width="501" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2jiWLCPtf_8827PgauXeCog3iKwxnCOAAwEjiyvqCqaeBvpznmrHHd9uOho_OiuEwqZi8lKoh-nkKd-SNcp-NBToTMp9TBMePdD6Ro6STl9ZqtDf9kCrw8Zv_fg8GqqKyif2QYFSMlkMpvjhzYY4YIRq2qvIrWDAjxxpBzDRKrUEI9xoc0Gn5Xsp4wLE/s320/Screen%20Shot%202023-10-30%20at%2010.22.35%20AM.png" width="320" /></a></div><p><b style="color: red; font-family: inherit;">BUT WHYYY. WHY WORK DURING THE OFF-SEASON</b></p><p style="text-align: justify;"><span style="font-family: inherit;">The off-season is a famously underutilized period in a triathlete's training calendar. There's Christmas, family gatherings, and food comas that need our undivided attention after all. </span></p><p style="text-align: justify;"><span style="font-family: inherit;">But hey the off-season is an untapped, golden opportunity for improvement! We coined Project 1:29 precisely to challenge ourselves during </span>the race hiatus;<span style="font-family: inherit;"> I made a freaking logo just to show how serious we are ๐ . The offseason is not a time for hibernation but a chance to refine skills and build a strong foundation for the races ahead. Here's why it's essential:</span></p><p style="text-align: justify;"><span style="font-family: inherit;">REFINE YOUR FORM</span></p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: justify;"><span style="text-align: left;">Without the pressure of upcoming races, you can focus on refining your swim technique. The off-season is the perfect time to work on your stroke, breathing, and overall form. Have you tried doing this before? On your own? Maybe it's time to work with a masters swim group with a program that has a very specific purpose.</span></p></blockquote><p>INCREASE SPEED</p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;">Building speed takes time and consistent effort. By dedicating your off-season to structured training, you'll have a better chance of making noticeable gains in your swim speed. </blockquote> <div>BUILD POWER</div><div><br /></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">Developing upper body strength is crucial for tackling strong currents and improving your overall swim performance. Project 1:29 will cover workouts that address this as well as untapped sources of power that are needed for swimming faster at shorter distance paces.</div></blockquote><div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8DVbWOe0YG0-YAiOiCVh1SJz20b-3JkhXOhWpZJKXu5zhEaYL0JENN7EK29AfG7Wze3qV5_3MJdNAYnIqyTziJmD7qHMb4g2NofH0JS_0vMFHtJA222z5BoI54lyuvGDrSOZWxt0ZBxp4Yp7eIRecP4eglCpwEE3jekHYV1G-lUnuKL8jTWctPBRKRFk/s4032/IMG_6708.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8DVbWOe0YG0-YAiOiCVh1SJz20b-3JkhXOhWpZJKXu5zhEaYL0JENN7EK29AfG7Wze3qV5_3MJdNAYnIqyTziJmD7qHMb4g2NofH0JS_0vMFHtJA222z5BoI54lyuvGDrSOZWxt0ZBxp4Yp7eIRecP4eglCpwEE3jekHYV1G-lUnuKL8jTWctPBRKRFk/s320/IMG_6708.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><i>Village Sports Club</i></td></tr></tbody></table><p style="text-align: center;"><b><span style="color: #2b00fe;"><br /></span></b></p><p style="text-align: center;"><b><span style="color: #2b00fe;">THE PROJECT 1:29 PROGRAM</span></b></p><p style="text-align: justify;"><span style="font-family: inherit;">Project 1:29 will consist of fifteen (15) workouts. The workouts will be spread over three sessions a week (Tuesdays, Wednesdays, and Fridays) from 6 am to 7:45 am-ish at The Village Sports Club in BF </span><span style="font-family: inherit;">Paraรฑaque. The program will run from October 31 to December 8. </span></p><p style="text-align: justify;"><span style="font-family: inherit;">Fifteen sessions, that's it, that's all you'll need to start swimming faster. Are we saying that you will end the program swimming at a 1:29 pace? No, that is for the 1:30s </span>bruddhas and sistahs stuck in happy high 1:30s to low 1:40 paces for the 3.8Km to 5Km swims. But, if you can't seem to sub 2:00min, or 1:50, or 1:45 or even 2:30/100m ... you should consider Project 1:29 : )</p><br /><p><br /></p><p><span style="font-family: inherit;"><u>WHAT TO EXPECT</u></span></p></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;"><b>Form and Technique Focus</b>. The program will emphasize refining your swimming technique, including aspects like stroke efficiency and body position.</p></blockquote><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;"><b>Strength and Power Building.</b> Expect drills and workouts that develop upper body strength and some undertapped kick power needed to conquer strong currents and improve swim performance.</p></blockquote><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p style="text-align: left;"><b>Speed Drills</b>. You can expect speed-focused drills to help you break out of your comfort paces in the water.</p></blockquote><div><p style="text-align: center;"><span style="font-family: inherit;"><u><b>QUESTIONS:</b></u></span></p><p style="text-align: left;"><span style="background-color: #2b00fe;"><span style="color: white;"><b>Is this program for me?</b></span></span><br /></p></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div><p style="text-align: left;">Project 1:29 is designed for openwater swimmers and triathletes looking to bump up their swim performance at a time when swim performance typically slides (the offseason). All skill levels are welcome, with a few qualifications: that you are not at learn-to-swim level <i>and</i> you can swim at least 1000m nonstop. </p></div></blockquote><div><p style="text-align: left;"><b style="background-color: #2b00fe;"><span style="color: white;">Will I have enough time for this program?</span></b><br /></p></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div><p style="text-align: justify;">The program is designed with your busy schedules in mind. Three sessions a week is manageable for most during the off-season and unlike a regular Swimjunkie masters swim session, we will end the workout at around 7:45ish. This drives the current swimmies crazy because we are all used to the 2 to 3 hour workouts necessary for the 5K to 15K swims. We encourage you to prioritize your off season training just this once(!) and give yourself a chance to see significant improvements by the end of the year. </p></div></blockquote><div><p style="text-align: left;"><b style="background-color: #2b00fe;"><span style="color: white;">What if I can't attend all the sessions?</span></b><br /><br /></p></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div><p style="text-align: left;">While consistency is essential, missing 4 sessions or less won't derail your progress. I am not a magician ๐ though so the program needs to be followed in order for it to take hold. </p></div></blockquote><div><p style="text-align: left;"><br style="outline: none !important;" /><b><span style="background-color: #2b00fe; color: white;">Is it worth my investment of time and money?</span></b></p></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div><p style="text-align: left;">Hello faster swim times, improved confidence, and a smoother transition into the race season. Investing in off-season training can lead to better results at races which cost .. a lot more than these sessions will. And the return is a happier, stronger experience on race day. So worth it.</p></div></blockquote><div><p style="text-align: left;"><br style="outline: none !important;" /><b style="background-color: #2b00fe;"><span style="color: white;">Will I see real progress?</span></b><br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoUnIfob9pxCWKDT05HiNcqc3Wj6aCwbEbGnysI_HFvyPeovdwl1le1QBD6yBQlu8F0p-hGAZSz5BawG0HzoH7ELW6cEzQ903qzRVsoYSBCOd0isdq1o-agFMWEfpAxFQrVrHqZJl7fctPThMOteKiSl3hxiVQkHUIXNjESA6__Pd3VqQumdPlJqTCLZE/s4416/DSCF0451.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2944" data-original-width="4416" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoUnIfob9pxCWKDT05HiNcqc3Wj6aCwbEbGnysI_HFvyPeovdwl1le1QBD6yBQlu8F0p-hGAZSz5BawG0HzoH7ELW6cEzQ903qzRVsoYSBCOd0isdq1o-agFMWEfpAxFQrVrHqZJl7fctPThMOteKiSl3hxiVQkHUIXNjESA6__Pd3VqQumdPlJqTCLZE/s320/DSCF0451.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: left;">Here's a photo of some of the swimmies at the Village Sports Club masters group training sessions. ALL PODIUM in their age-groups at the 10Km swim at the recent Swimjunkie Challenge : Caramoan.<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8JJmBkjrwT7KdvOjN8IUKO6aSBFg7ylsLvtY-K1tzjIkSUMGpXDkmPGV1t6EBaH1_RTvobnps93aExx7RAWGpcfe7MBsfA61Cj1cS8YSz7Ya-X_taRpsKGuSVwIPjj-wD6cL3JpNED3UdFRkmrv4P127ahMooPy4vUd4bnzIfiNt5j9hln6tAyghN4_w/s1170/IMG_2735.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="614" data-original-width="1170" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8JJmBkjrwT7KdvOjN8IUKO6aSBFg7ylsLvtY-K1tzjIkSUMGpXDkmPGV1t6EBaH1_RTvobnps93aExx7RAWGpcfe7MBsfA61Cj1cS8YSz7Ya-X_taRpsKGuSVwIPjj-wD6cL3JpNED3UdFRkmrv4P127ahMooPy4vUd4bnzIfiNt5j9hln6tAyghN4_w/s320/IMG_2735.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><i>Ironman Kona World's</i></td></tr></tbody></table></div><br />So far so good at other races at well. Some of the happiest swimmies are the ones who started with us at 3:00min/100m and now feel like a sub 2:20 pace is "easy". </div><div><br /></div><div> </div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZCzDoCQYJwp7wGQODuf6kMYlcryJo1xfrBK02UAjJOrRRY2VgrlbOnw6NAr7yn0gUzoSfh5p7JNY2wWhdSpyrK80oPoSUkreaH5actOqlGqZYRecr7kT01a6hJf5i5C2YjbmYJOG2cTLO9WP3rCu17ktYutQD4NKdBwxqv43X2qygaywTLM43mR7swvU/s2197/IMG_2604.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2197" data-original-width="1648" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZCzDoCQYJwp7wGQODuf6kMYlcryJo1xfrBK02UAjJOrRRY2VgrlbOnw6NAr7yn0gUzoSfh5p7JNY2wWhdSpyrK80oPoSUkreaH5actOqlGqZYRecr7kT01a6hJf5i5C2YjbmYJOG2cTLO9WP3rCu17ktYutQD4NKdBwxqv43X2qygaywTLM43mR7swvU/s320/IMG_2604.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><i>15Km gold podium - Mikey Villanueva<br />10Km podium - Matt See & 5Km podium - Danny Reyes<br />4th place - Bong Bongar 5Km swim</i></td></tr></tbody></table><br /><div><b style="background-color: #2b00fe;"><span style="color: white;">How do I stay motivated throughout the off-season?</span></b></div><div><br /></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">It is called Project 1:29 because we're all in it together, working toward the same goal. Also, we'll ask you to pay in advance so .. there's that ๐</div></blockquote><div><br /></div><div><b style="background-color: #2b00fe;"><span style="color: white;">Is there a guarantee that I will get faster?</span></b></div><div><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;">Progress will vary among individuals, but the important thing is that you are taking proactive steps to get better. Focus on the process, and trust that your hard work will pay off, even if it takes some time.</blockquote><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"> </blockquote><div><b style="background-color: #2b00fe;"><span style="color: white;">Are the Swimjunkie sessions too hard?</span></b></div><div><br /></div><p style="text-align: left;"></p><div style="text-align: center;">also known as:</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9g-bO1aEiV5182bXushM4rgPvM-1DZpxv4N5S8LcrZy6Tg2_oFOCrAQcabSqlrIHtcWp8f3FQMkLnTMY2jirz9xW-3r7tWHyHcdfy5YBdPHtqNxHrXRx0pD-unndujDt9k1vr9rwUEHLD-jUKML2JEQ78SYbPoNb4M2Yo8SHM2Tx_2e5DFUNVTCT-5Qs/s434/Screen%20Shot%202023-10-30%20at%201.22.11%20PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="310" data-original-width="434" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9g-bO1aEiV5182bXushM4rgPvM-1DZpxv4N5S8LcrZy6Tg2_oFOCrAQcabSqlrIHtcWp8f3FQMkLnTMY2jirz9xW-3r7tWHyHcdfy5YBdPHtqNxHrXRx0pD-unndujDt9k1vr9rwUEHLD-jUKML2JEQ78SYbPoNb4M2Yo8SHM2Tx_2e5DFUNVTCT-5Qs/w200-h143/Screen%20Shot%202023-10-30%20at%201.22.11%20PM.png" width="200" /></a></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p>Admittedly, the preparations for Caramoan and Kona were HARRRRD .. because the demands of the race distance, race conditions, and competition would also be harrd. Our sessions always ramp up with the group's progressing strength and endurance. It will of course hurt if you show up in the middle of the program. </p></blockquote><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div style="text-align: left;">Again, the best time to sign up for Swimjunkie sessions is at the beginning of the program, when we are technique and foundations-focused.</div></blockquote><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglSmStu7VgS-GOcrmp4iu_EHu6vOuGTvoVCUj9dLjJddiBhpuVJgVMlJkUZwUh7WfkDjBsCI-Vrf-HO0FAXfdjAGNum4O8ANkVnmc0PFx7UMFojLUQS6SmKdhOXdiq13xO_gxgAKnlVL3aPpmmu0z2p44NoDghHg2Z2OmTgD4Pa77cO4PyTOqdW-zCUkE/s1839/IMG_2734.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1839" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglSmStu7VgS-GOcrmp4iu_EHu6vOuGTvoVCUj9dLjJddiBhpuVJgVMlJkUZwUh7WfkDjBsCI-Vrf-HO0FAXfdjAGNum4O8ANkVnmc0PFx7UMFojLUQS6SmKdhOXdiq13xO_gxgAKnlVL3aPpmmu0z2p44NoDghHg2Z2OmTgD4Pa77cO4PyTOqdW-zCUkE/s320/IMG_2734.jpg" width="204" /></a></div><br /><p></p><div><br style="outline: none !important;" /><b style="background-color: #2b00fe;"><span style="color: white;">HOW DO I JOIN PROJECT 1:29?</span></b><br style="outline: none !important;" /><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div>It's Easy!</div><div><ul style="text-align: left;"><li>Only 10 slots are available</li><li>Per session fee is P750 and this includes the Village Sports Club pool fee</li><li>P1500 paid in advance and P650 paid at club reception per session/appearance</li><li>Email swimjunkieph@icloud.com for more details and/or to sign up</li></ul></div><div><p style="text-align: left;"><span style="font-family: inherit;"><span style="background-color: #cc0000;"><span style="color: white;"><b><br /></b></span></span></span></p><p style="text-align: left;"><span style="font-family: inherit;"><span style="background-color: #cc0000;"><span style="color: white;"><b>IN CLOSING</b></span></span></span></p><p style="text-align: left;"><span style="font-family: inherit;"><span style="color: white;"><span style="background-color: #cc0000; caret-color: rgb(255, 255, 255);"><b><br style="outline: none !important;" /></b></span></span>Commit to 15 sessions starting this week. Just 15 workouts and you can expect: </span></p><p style="text-align: left;"><span style="font-family: inherit;">1. <u>Faster Swim Times</u>: With a focus on speed and technique, you're likely to see improvements in your swim times.</span></p><p style="text-align: left;"><span style="font-family: inherit;">2. <u>More Confidence</u>: Knowing that you've worked on your form and strength during the off-season will work wonders for your confidence on race day.</span></p><p style="text-align: left;"><span style="font-family: inherit;">3. <u>Stronger Performance</u>: The combination of better technique and increased strength will make you a more capable and resilient swimmer in challenging open water conditions.</span></p><p style="text-align: left;"><span style="font-family: inherit;">4. <u>Smooth Transition to Race Season:</u> When race season arrives, you won't be starting from scratch. You'll be in better shape and better prepared to tackle the swim portion of your triathlons.</span></p><p style="text-align: left;"><span style="font-family: inherit;"><br style="outline: none !important;" />And that's it! Maximize your off-season and join us in Project 1:29, the goals are to break through our time plateaus, refine our skills, and become more confident and stronger swimmers. Looking forward to seeing you at the pool, and enjoying an off-season of swimming success! ๐โโ๏ธ๐ช</span></p><p style="text-align: left;">*************</p><p style="text-align: left;">The Village Sports Club is inside BF Homes in Paraรฑaque. You need a sticker to enter the village and if you do not have one you will need to leave your license/ID at guest-approved gates. </p><p style="text-align: left;"><span style="font-family: inherit;">Please email swimjunkieph@icloud.com to join us, only 10 slots will be open. <br style="outline: none !important;" /></span><br /></p><br class="Apple-interchange-newline" /></div><br /><br />swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com0tag:blogger.com,1999:blog-199092488439703742.post-29060677296921802352023-03-28T20:42:00.002-07:002023-03-28T21:50:12.588-07:00What Happened At Ironman 70.3 Davao 2023<p>Even the strongest swimmers can be caught off guard by the power of ocean currents. And many of the participants at last weekend's Ironman 70.3 Davao (March 26, 2023) will attest to this. </p><p>This blog's widest read post (over 50,000 hits) is: <i><a href="https://justaddwaterph.blogspot.com/2015/08/what-happened-on-ironman-philippines.html" target="_blank">"What Happened at Ironman Philippines Cebu (the swim)"</a>. </i>In that post I talked about how tides affect swim conditions and swimmers alike, and I watched the phrase "spring tide" turn top-of-mind in the tri community. I was not expecting to write a similar topic about Davao.</p><p>Was March 26, 2023, a spring tide? It was not. </p><p>Then why was the current in berserker mode? </p><p><i><u>Pakiputan Strait - An Introduction</u></i></p><p>The Davao-Samal Island strait, or Pakiputan Strait, is known for its unpredictable and powerful ocean currents. Did you know that the strait is a potential candidate site for a tidal energy conversion system? Companies have sponsored research on the feasibility of creating clean energy based on the <b>tidal stream power of the strait</b>. Let that sink in for a bit. ๐ </p><p>This makes triathlon swims especially challenging and is one of the reasons why the 2023 swim plan may have been this:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoKMNWky3CT-BxjqgiVfT2UrVtBuNHCtKvQcYqfiDgCQFVs0ycaug9cHE7pViHNYi_z44DcYGwn4m8nvh7XA4Reb50-4E7BIefuoWJuA6mWzti-mU3gvEDJZw5Yoi0Yz3Y7gQ68Tc7-wUFGmyjHuXJ4aOTQiX9_d35Rnczr0jqWB7UjujOIlLSXjCb/s831/Screen%20Shot%202023-03-28%20at%203.41.53%20PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="831" data-original-width="644" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoKMNWky3CT-BxjqgiVfT2UrVtBuNHCtKvQcYqfiDgCQFVs0ycaug9cHE7pViHNYi_z44DcYGwn4m8nvh7XA4Reb50-4E7BIefuoWJuA6mWzti-mU3gvEDJZw5Yoi0Yz3Y7gQ68Tc7-wUFGmyjHuXJ4aOTQiX9_d35Rnczr0jqWB7UjujOIlLSXjCb/s320/Screen%20Shot%202023-03-28%20at%203.41.53%20PM.png" width="248" /></a></div><br /><p>But race day was giving us this:</p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy6vXAWao-bKoa7qS0CtPsREnZV-XElehWSvwr3zlcLIGAmiJWQur8U6t4737sOPUQlmgbbqKODJQPPsAPOs52cp4oC9ZrSoxGZiM9qDbjH4iqK2PtdWI9wtT1eRCFEqu7KyORZaBgg33HR7P9Erx9fUr4SCa3eabrUZei0oqPLHP614WGJD95RtTw/s2048/IMG_7381.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1140" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy6vXAWao-bKoa7qS0CtPsREnZV-XElehWSvwr3zlcLIGAmiJWQur8U6t4737sOPUQlmgbbqKODJQPPsAPOs52cp4oC9ZrSoxGZiM9qDbjH4iqK2PtdWI9wtT1eRCFEqu7KyORZaBgg33HR7P9Erx9fUr4SCa3eabrUZei0oqPLHP614WGJD95RtTw/s320/IMG_7381.JPG" width="178" /></a></div><div class="separator" style="clear: both; text-align: justify;">The swimmer above is Coach Vanessa Pinaytri, so you know she is no stranger to working hard and preparing for a race. It looks like she may have been one of the luckier ones though. The current was so strong that day that a marker buoy's tether lines came loose. This resulted in some confusion, with swimmers approaching the wrong buoy or following the wrong lane line, and then course-correcting outside the breakwater.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7kTiynxgAeD_P9xehzpWIboG5vU1qmEBYM_hyUqlD0kBkNNtlETa9Gh2CsICuxDKdPXr-1o0MNiga-jp4hxNPqxQ9b4YsABVAbyiPgl0QQxhjxi8lhUFFNbmPgxfDUA1GxCyfBAXd1KaihxFZmvVD3hIggGtWfE7BNVq6SNidKPPiTV61Z8mueept/s1600/IMG_7382.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="733" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7kTiynxgAeD_P9xehzpWIboG5vU1qmEBYM_hyUqlD0kBkNNtlETa9Gh2CsICuxDKdPXr-1o0MNiga-jp4hxNPqxQ9b4YsABVAbyiPgl0QQxhjxi8lhUFFNbmPgxfDUA1GxCyfBAXd1KaihxFZmvVD3hIggGtWfE7BNVq6SNidKPPiTV61Z8mueept/s320/IMG_7382.JPG" width="147" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Buoy lost after point #2 on the map.</td></tr></tbody></table><span style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><span style="text-align: justify;"><br /></span></div><div style="text-align: justify;">The swimmers in Zones 4 and 5, with average paces on the high end and starting times later than the rest - they struggled the most. They were swimming in place for an extended amount of time until safety crews made the decision to pick up struggling athletes. The racers were either transferred to safer sections or to the end of the swim course, as you can see from maps 4 & 5 below. </div></span></div><div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3DWZFZf0-IiTtBTGOcNPeI5A5F3R0UOivz5HFVOWC-2oaqXg_qnsTGjkAG7Q-akb6iveqlFHB-pfFzu4_82q8QxKKqvR8yZ5FFMQGDJYy2g2BSnBPBUcRGTO6NP_0_j0Zp2VGlE8F7rwGusru_glh5XKjXrGnGLFQ-15CcZig_DZ0M8yqcCx2s35r/s2048/IMG_7379.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="946" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3DWZFZf0-IiTtBTGOcNPeI5A5F3R0UOivz5HFVOWC-2oaqXg_qnsTGjkAG7Q-akb6iveqlFHB-pfFzu4_82q8QxKKqvR8yZ5FFMQGDJYy2g2BSnBPBUcRGTO6NP_0_j0Zp2VGlE8F7rwGusru_glh5XKjXrGnGLFQ-15CcZig_DZ0M8yqcCx2s35r/s320/IMG_7379.JPG" width="148" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Map 4.<br /><br /></td></tr></tbody></table><div style="text-align: justify;"><br /></div></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW_ypwyTXCXV-y7nGjdbCt5mf0iklei91U_bNBSc7yaCX0E7EK5vL_PA9r7vci7wuhYiEyj3Wt0lzhEFHvD4tzdQw_2r-IDOmAyoG43cN4vv7f3EeITPbwuS1-a8daj13vy9xBcd7RhPyw9S5Zr_Te1VD6KnvEbg9w43451AgehkyQQh9DwvCUtr73/s960/IMG_7380.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="520" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW_ypwyTXCXV-y7nGjdbCt5mf0iklei91U_bNBSc7yaCX0E7EK5vL_PA9r7vci7wuhYiEyj3Wt0lzhEFHvD4tzdQw_2r-IDOmAyoG43cN4vv7f3EeITPbwuS1-a8daj13vy9xBcd7RhPyw9S5Zr_Te1VD6KnvEbg9w43451AgehkyQQh9DwvCUtr73/s320/IMG_7380.JPG" width="173" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Map 5.</td></tr></tbody></table><br /><div>What was tricky about March 26 was that, on paper, it should have been a good weekend for a swim. Not a spring tide, but this was its tidal forecast:</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjai6ZADcH-DaLQFoPJRzmefZNMoG4nzPTAtoWjgRLvSbkMU4k6FPNxaBCk6XaN0gNGGMCYsp8xjJbD9R55Mlv_jp-HHYYUYHFOa6OJOMiIOI-uK23qy6hbXxWed3dj1qJinnmRWBhXSuQDA3vtLgMU8Uw_soT9ekEKbVvHIT6Zs-cEe3TtKUI_wA7e/s1578/IMG_7384.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1578" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjai6ZADcH-DaLQFoPJRzmefZNMoG4nzPTAtoWjgRLvSbkMU4k6FPNxaBCk6XaN0gNGGMCYsp8xjJbD9R55Mlv_jp-HHYYUYHFOa6OJOMiIOI-uK23qy6hbXxWed3dj1qJinnmRWBhXSuQDA3vtLgMU8Uw_soT9ekEKbVvHIT6Zs-cEe3TtKUI_wA7e/s320/IMG_7384.jpg" width="237" /></a></div>1.6 meters difference between low and high tide. Another way of looking at it is to imagine a 5 foot mountain range of water flushing through the narrow strait. Imagine what the actual spring tide in March must have looked like. ๐<br /><div><br /></div><div>The final measurement of the day was as seen below, a 1.5 meter difference between low and high tide. The makings of a very challenging swim. <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4o5guTeydYpVpkkjXhwPe0s2zZCWDQ0GyMD9kz08U5BOC_YicHxlt4a3kSg5smmJux9trNTYMw-4HI6KOLt4PK7eKUtUk3CoKRtnP0wFYyPj_3RZFVwtM7h4RhrDlQX4l_WB7uwCQFT1ldWU8CicC6_w2vo4-Dm6iDENwnFVmNi8YuseB5UvrXgo/s1170/IMG_7387.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="532" data-original-width="1170" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4o5guTeydYpVpkkjXhwPe0s2zZCWDQ0GyMD9kz08U5BOC_YicHxlt4a3kSg5smmJux9trNTYMw-4HI6KOLt4PK7eKUtUk3CoKRtnP0wFYyPj_3RZFVwtM7h4RhrDlQX4l_WB7uwCQFT1ldWU8CicC6_w2vo4-Dm6iDENwnFVmNi8YuseB5UvrXgo/s320/IMG_7387.jpg" width="320" /></a></div><br />March is an odd month for ocean currents. <br /><br /></div><div style="text-align: justify;">A variety of factors can contribute to their strength and variability. Tides, winds, and temperature differences can all impact the direction and speed of the currents. In the case of the Davao-Samal Island strait, currents are influenced by the region's complex underwater topography, including the presence of deep channels and shallow reefs.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">On the days leading up to March 26 the amihan monsoon winds were powerful; up to 28 knot gusts sustained, even overnight. That is enough to whip up the waves and create a surface current flowing in the direction the wind is going. I also noticed how cold the water was last weekend - colder than previous weeks even if land-based temperatures had begun to build up. That is a sign of upwelling, and major currents and movements taking place on the sea bed. </div><div><br /></div><div><b style="background-color: red;"><span style="color: white;">HOW FAST WAS THE CURRENT IN DAVAO?</span></b></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRytKknxgTaREyb3AXC-ThXkXiRl0N6k6CHifuYMKWy68DpvYZEu_wKvcvSOnp4IgQ_HCWDbC34KDJwfb1KBRJdTbBKr33PBSGJlr61OXzxUVBd5EjHSqZBjlOc2nlrnGd-I2qVyF86lUw33Y0bPm-ycWueA1rQPQfsPXTNTkqoGsSIBCsgsrV1nNg/s1792/IMG_7390.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1792" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRytKknxgTaREyb3AXC-ThXkXiRl0N6k6CHifuYMKWy68DpvYZEu_wKvcvSOnp4IgQ_HCWDbC34KDJwfb1KBRJdTbBKr33PBSGJlr61OXzxUVBd5EjHSqZBjlOc2nlrnGd-I2qVyF86lUw33Y0bPm-ycWueA1rQPQfsPXTNTkqoGsSIBCsgsrV1nNg/w296-h640/IMG_7390.JPG" width="296" /></a></div><br /><div>I borrowed Coach Ronald Molit's swim summary. </div><div><br /></div><div>His first 500m was current assisted, he was swimming at 1:18/100m. Then, on the next 500m, you see a significant and uncharacteristic slowing of his pace. This is the same section where the swims in Maps 4 & 5 go haywire and swimmers had to be rescued.</div><blockquote><div style="text-align: left;"><span style="color: #2b00fe;">I assume there is a reef in this part of the course. The current hits against it and causes turbulence. This is the reason why even Coach RM has a tough time navigating through it until you see his times come back down, further along the 850m leg.</span></div></blockquote><div>Distance = Rate x Time (feel free to black out at this part ๐)</div><div><br /></div><div>Coach RM swimming with the current: <span> <span> <span> </span></span></span>500m = (his pace + current's pace) 6min 30sec</div><div>Coach RM swimming against the current : <span> <span> </span></span>500m = (his pace - current's pace) 12min 23sec</div><div><br /></div><div><i><span style="font-size: x-small;">simsalabim algebraic hocus pocus</span></i></div><div>.67 (his pace - current's pace) <span> <span> <span> <span> </span></span></span></span></div><div>1.25 (his pace + current's pace) <span> </span></div><div><br /></div><div>Coach RM's pace:<span> </span>.96 meters per second</div><div>Current's pace: <span> <span> </span></span>.29 meters per second</div><div><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div>In the worst section of the Davao current, <b>Coach RM was moving 40 meters forward per minute</b></div><div><br /></div><div>If you are typically a 2:00min/100m swimmer, you would have moved at about <b>33 meters per minute</b></div><div><br /></div><div>If you are a 3:00min/100m swimmer ... bruhhh. You would <b>move forward by just 15 meters every minute! </b>That would have been an estimated finish time of over 2 hours IF the entire course current was traveling at .29 meters per second. We see (based on Coach RM's data) that the worst of it was concentrated in that one 500m portion of the swim. </div></blockquote><div><br /></div><div><div style="text-align: justify;">So the reason for the extra strong current last weekend was the amplitude of the tide, sustained powerful amihan winds over the last few days, a possible upwelling of currents, and turbulence care of topography... all tied with a perfect little bow for the unsuspecting 70.3 participant.</div><div><br /></div><p><b style="background-color: red;"><span style="color: white;">HOW CAN YOU PREPARE FOR SWIMMING IN STRONG OCEAN CURRENTS</span></b></p><p>To prepare for swimming in strong currents, you need the right preparation and technique. </p><p></p><ul style="text-align: left;"><li><b>Understand the current patterns:</b> in the case of 70.3 Davao, you already know that the current is formidable, and it starts as soon as you take your first 50m right turn into the long 850m stretch.</li></ul><ul style="text-align: left;"><li><b>Draft:</b> Drafting takes advantage of the turbulence a swimmer creates in the water. The swimmer you draft off of "breaks" the water in front allowing you to ride a bow wave or swim in space where the current is broken. The result is that you swim at a faster pace while using less energy. How to do this well? Join a swim clinic and swim in the openwater often. <a href="https://bit.ly/2023OpenwaterSwimClinics" target="_blank">OUR SWIM CLINICS IN ANILAO are still open: April 1 and 16. </a></li></ul><ul style="text-align: left;"><li><b>Breathe on both sides (bilateral)</b>: A study published in the Journal of Sports Sciences found that swimmers who practice bilateral breathing (breathing on both sides) can navigate changing currents better. Bilateral breathing helps you to maintain balance in the water and can improve your ability to swim at an angle to the current. How do you fix your gaps or weaknesses in your swim technique? Have your swim analyzed or ask a coach to evaluate your form. <span style="color: #2b00fe;">You can also book a SWIM ANALYSIS with us (please email swimjunkieph@icloud.com for details).</span></li></ul><ul style="text-align: left;"><li><span style="caret-color: rgb(43, 0, 254);"><b>Clean up your openwater swim skills:</b> sighting, staying calm, learning to tread and turn properly .. these are all skills that need to be trained and tested well in advance of any race. Join openwater clinics as often as you can.</span></li><li><p><b>Strength and Conditioning:</b> if you know you've signed up for a course infamous for its currents, you have to train for it. Add some dry-land workouts that focus on the upper body, such as pull-ups and rows, to build the strength needed to swim through strong currents.</p></li></ul><p></p><p></p><p>I plan to do a separate post on Technique, and why it matters even more in ocean currents. Please keep an eye out for Part 2 of the post about Swimjunkies who've made major gains in their swims, and how they did it. The post will also include tips on how to conserve energy and how to stay calm while swimming in challenging open water conditions.</p><p>If you had a rough swim last weekend, or you are a little shell-shocked after the experience in Davao may we suggest a revenge swim : ). </p></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div><p style="text-align: left;"><a href="https://bit.ly/SwimjunkieChallengeCAMIGUIN2023" target="_blank">Swimjunkie Challenge CAMIGUIN</a> registration is only open for a few more days!</p></div></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div><p style="text-align: left;"><a href="https://bit.ly/SwimjunkieChallengeLOBO2023" target="_blank">Swimjunkie Challenge VIP Lobo</a> registration is only open for a few more days!</p></div></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"><a href="https://bit.ly/PowerRelays" target="_blank">Swimjunkie Power Relays</a> 4x1500m openwater relays, reg closes in .. a few days!</p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Openwater Clinics </p></blockquote><p></p><p></p><div><p><span style="background-color: red;"><span style="color: white;"><b>IN CLOSING.</b></span></span></p><p>My take on the race being scheduled on a day like last Sunday, I see it from this perspective .. there is a swim in Hawaii called the Waikiki Roughwater Swim. The waves, chop, and strong currents are features of the swim. Something similar could be said of Ironman 70.3 Davao, that the current is par for the course. Were there better weekends in March for a swim.. perhaps. We are never promised an easy swim when an Ironman registration opens. </p><p>What was unfortunate was that the buoy/s came loose, making an already tough swim even tougher. Based on the swim maps though, the ocean current problem spots came before the affected buoy/rope section. </p><p>If this is anything like the post-Cebu 2015 experience, I look forward to seeing so many come back even stronger and more determined next year. </p><p>Congratulations to all the finishers and the hard-working organizers. </p><p>My heartfelt sympathies to the family, friends, and swim students of Coach Jerry Kasim. </p></div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com0tag:blogger.com,1999:blog-199092488439703742.post-59654240439822600132023-03-20T21:14:00.005-07:002023-03-20T22:51:00.451-07:00From Struggles to Success: How EIGHT Triathletes Nailed Their Best Triathlon/Open Water Swim (PART 1)<p>In triathlon the swim leg is often the most feared, especially for those who are new to open water swimming. The challenges the open water presents - such as currents, waves, critters, rough starts, and the potential to swim off course (sometimes way off course) - are the reasons why so many triathletes seem to struggle with the open water swim. </p><p>This post is about the benefits of swim analysis, open water swim clinics, and structured workout programs and how important they are in improving your open water swim. Because we're so proud of how far the Swimjunkie squad has come, I've included some of our swimmies' success stories and how they've used the swim analysis, openwater clinics, and our squad sessions (or all three) to change the way they swim.</p><p><span style="background-color: red; color: white;"><b>SWIM ANALYSIS:</b></span></p><p>If you're new here, this blog's true calling evolved when the focus turned to analyzing swim technique. I started by taking videos of my ArmyNavy SouthTri team-mates' swim errors. To stay sane, ๐, I took the images out of my brain and put them on the blog. </p><p>Now, our swim analysis is <i>all grown up</i> and includes a full narration of everything going on during your swim. You leave the hour and a half session with personalized feedback and drills to help you start working on your technique immediately. Thirteen working days later you have the fully edited and narrated swim video which you can use to continuously fix and fine-tune your errors. Swim analysis videos can help you improve your stroke mechanics, body position, breathing, and kicking technique. By working on these areas you can reduce your swim time and conserve energy - ultimately swimming more efficiently in the water. </p><p><b><u><span style="color: #2b00fe;">MABEL</span></u></b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg58zdRfGUWg4UMGG337pt58-4aT-ZTsmOCJUImBlmnqr2nN3eKsUmNmx2O5KghyK-oyjcVd3bIsuFQ1zNl6nDQpd_a8mVN4Pcr9F0x_tAkZxZz8QfMTDaBgOSlkF6I2vDz7Av0DT-cMQSGyKzDqKqy-5dMoVSP6Cjyy-BWQnpe5aXRRuiipfeIeqVK/s1080/1.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg58zdRfGUWg4UMGG337pt58-4aT-ZTsmOCJUImBlmnqr2nN3eKsUmNmx2O5KghyK-oyjcVd3bIsuFQ1zNl6nDQpd_a8mVN4Pcr9F0x_tAkZxZz8QfMTDaBgOSlkF6I2vDz7Av0DT-cMQSGyKzDqKqy-5dMoVSP6Cjyy-BWQnpe5aXRRuiipfeIeqVK/w320-h320/1.png" width="320" /></a></div>Mabel started swimming on our swimmie squad a few years ago. <p></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">In 2018 she was the <i><b>last person out of the water</b> </i>at the Mabini Aquathlon. </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">One year later she <b>finished first</b> at the same race. She's since gone on to strong swim finishes in other races and winning in her age-group at the Ironman 70.3 in Subic in 2022.</p></blockquote><p>Mabel called her swim analysis, the "<i>game changer</i>". She focused on correcting one key piece of her swim and watched her <b>average pace go from a 2:24/100m to a 2:15/100m pace at the 70.3!</b> Impressive! This is easily one of our favorite examples of a swim analysis translating directly into improvements, and credit must go to Mabel for being extra detailed and for making the time to sear the correct form into memory. </p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKgNtI5khz1S7XP1unzHdQFImik-vOepYUTOJ22oNSktVUp42wUVcX6AQOsRTBRZSJwt4tOUGaTN28Z0f2BvDDLY8Y32kkYnTcMNoTD_I5nCH4Qyeg_O_xbZnXJX2wKLWP0lEcBnFJTEKNRoCL5fKWre7FeEza3Iab_yarDX6FIp1YFTLC8KbYOh1-/s1495/IMG_AB116306E2FC-1.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1495" data-original-width="914" height="341" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKgNtI5khz1S7XP1unzHdQFImik-vOepYUTOJ22oNSktVUp42wUVcX6AQOsRTBRZSJwt4tOUGaTN28Z0f2BvDDLY8Y32kkYnTcMNoTD_I5nCH4Qyeg_O_xbZnXJX2wKLWP0lEcBnFJTEKNRoCL5fKWre7FeEza3Iab_yarDX6FIp1YFTLC8KbYOh1-/w209-h341/IMG_AB116306E2FC-1.jpeg" width="209" /></a></div></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><b style="background-color: red; caret-color: rgb(255, 255, 255); color: white;">OPEN WATER SWIM CLINICS:</b><div><span style="color: white;"><span style="background-color: red; caret-color: rgb(255, 255, 255);"><b><br /></b></span></span>When the pandemic struck and group events were banned, we imagined the number of triathletes who were slowly losing their feel for and confidence in the openwater. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi9tFn2ttlWs2BMalQIbv3vnUzY3YQEWviei1c9Ug8QS5HIpIGVSsvjX57aXULjbBrZDujCyj1TcFMTYdCA-oL6l3fo6QpPwpxka3SMjU_HQ-yhHnJhAQ-qNtghpGrFDIs6vfdHz8R75WoKbGgFXnvB9lzrf8LNHPj616hndVx9KiLru6ArJtps81Ui" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" data-original-height="845" data-original-width="1021" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEi9tFn2ttlWs2BMalQIbv3vnUzY3YQEWviei1c9Ug8QS5HIpIGVSsvjX57aXULjbBrZDujCyj1TcFMTYdCA-oL6l3fo6QpPwpxka3SMjU_HQ-yhHnJhAQ-qNtghpGrFDIs6vfdHz8R75WoKbGgFXnvB9lzrf8LNHPj616hndVx9KiLru6ArJtps81Ui" width="290" /></a></div></div><div><br /></div><div><b>OW Swim Clinics are essential!!</b> Never underestimate the benefits of practicing sighting, drafting, and turning around buoys in the open water. Never discount the benefit of doing this with other athletes! If you practice these skills with your regular group of friends, after a while you lose the anxiety that comes with swimming with other bodies in the water - only to be shell-shocked on race day when the person/people beside you act differently from your team mates. </div><div><br /></div><div>Come to an open water swim clinic to work on your open water skills with a coach who can spot areas for improvement, AND to test these skills around different people. </div><div><br /></div><div><br /></div><div><b><u><span style="color: #2b00fe;">BONG</span></u></b></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguMZh_HGL2GEdcgnEHtuc7v9xVez49D7AMq9Z8PAQCoF9OqB_aJPKin3QbtHCGT_j3vnQAg2-DBM8FTK48TPGK-0NHjsbwTCQ0xeLb8bIMYM8Wm5hZDQVHlpqmabyG8VpC8khYpCRHO5HuveajaoIaFI-3_j0bPye8PsMDrSZgbbK6g2ta8tU0wo60/s1080/6.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguMZh_HGL2GEdcgnEHtuc7v9xVez49D7AMq9Z8PAQCoF9OqB_aJPKin3QbtHCGT_j3vnQAg2-DBM8FTK48TPGK-0NHjsbwTCQ0xeLb8bIMYM8Wm5hZDQVHlpqmabyG8VpC8khYpCRHO5HuveajaoIaFI-3_j0bPye8PsMDrSZgbbK6g2ta8tU0wo60/w320-h320/6.png" width="320" /></a></div><div style="text-align: justify;">When Bong first started on the squad, his swim technique was more MMA-style than freestyle : ). A swim analysis helped to open his eyes to the advantages of slowing down and focusing on his swim form. He also came to training regularly, three times a week, and completed a full program from base to builds and peaks. He had a breakthrough then and dropped his average pace by over 30 seconds!</div><div><br /></div><div>But ... he still experienced anxiety attacks on race days. </div><div><br /></div><div><b>Some common concerns and causes of anxiety for open water swimmers:</b></div><div><ul style="text-align: left;"><li><i>Navigation</i>: in the open water one needs to navigate without the help of lane lines, pool crosses, flags, or walls. Sighting can be challenging, especially when you aren't used to sighting markers or buoys against busy backgrounds</li></ul><ul style="text-align: left;"><li><i>Water Conditions:</i> being unfamiliar around currents, waves, wind, and water temperatures can make the swim seem dangerous and uncomfortable</li></ul><ul style="text-align: left;"><li><i>Crowded Conditions:</i> triathlon starts can be overwhelming; you worry about getting kicked, losing your goggles, or being swum over by other racers. This can lead to anxiety and panic.</li></ul><ul style="text-align: left;"><li><i>Confidence:</i> openwater can be intimidating especially for those who are new to the sport or have had a negative experience in the past. Lack of confidence can lead to self-doubt, which will affect performance and ultimately your enjoyment in the water. </li></ul><div><br /></div>We encouraged Bong to attend as many clinics as possible. To minimize the four concerns up top, we emphasized that <b>frequency in and exposure to </b>the open water were the two-part solution. As long as Bong keeps coming to the squad sessions regularly, <b>we're expecting a sub 8 minute 400m by June this year. </b></div><div><br /></div><div>Remember, ow clinics are an opportunity to practice these techniques in a safe and controlled environment, allowing you to focus on the skills versus allocating energy to the "fear of the unknown". </div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEivt6CrLh8lfo-PlBwnGU-rtz2dwZQ7iFSV29cmllpFg6gLa0YjhN9Rvuk5kJU-p_qzVM4Zd9Srp4rsZL79yKo4wh10jh-KlsVED4FRAG9RBuNkxYDfhBR15-g35qKFKO9lxDO4df0JeUxipM37oq7lVQ9E8RllHN4NrZ9--bEknRiuicwOjWyp93rg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1210" data-original-width="1170" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEivt6CrLh8lfo-PlBwnGU-rtz2dwZQ7iFSV29cmllpFg6gLa0YjhN9Rvuk5kJU-p_qzVM4Zd9Srp4rsZL79yKo4wh10jh-KlsVED4FRAG9RBuNkxYDfhBR15-g35qKFKO9lxDO4df0JeUxipM37oq7lVQ9E8RllHN4NrZ9--bEknRiuicwOjWyp93rg" width="232" /></a></div><br /><br /></div><div><br /></div><div><b style="background-color: red; caret-color: rgb(255, 255, 255); color: white;">STRUCTURED SWIM PROGRAMS:</b></div><div><span style="color: white;"><span style="background-color: red; caret-color: rgb(255, 255, 255);"><b><br /></b></span></span><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p></blockquote></blockquote></blockquote></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p></blockquote></blockquote></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p></blockquote></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p></blockquote><p></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: justify;">First things first, let's define what a structured training program is. Simply put, it's a planned and organized approach to training that is tailored to your race calendar, a specific distance, and your abilities and goals. Excerpts from key studies for triathletes that can be extrapolated and applied to open water distance swimming as well:</div><div class="separator" style="clear: both; text-align: justify;"><br /></div></div></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: justify;"><i>"Amateur triathletes who follow a structured training program that includes periodization and individualization have been shown to achieve greater improvements in swim, bike, and run performance compared to those who follow non-structured training." (Novak, Bennett, & Frantz, 2016)</i></div></div></div></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"><i>"Individualized structured training programs that take into account an athlete's specific strengths, weaknesses, and goals can lead to greater improvements in performance compared to generic programs in amateur triathletes." (Milic et al., 2019) </i></p></blockquote><div><div class="separator" style="clear: both; text-align: center;"><br /></div>Our squad is no stranger to periodization. </div><div><br /></div><div>A. Early in a race season you will find us working on strengthening our sighting muscles and working on our technique. Someone coming to join us at this time may make the generalizations that "it's too easy" or "there are too many drills I want to get faster", and leave. This is a mistake because<b> this is the best time to join the swim squad : ) </b></div><div><br /></div><div>B. Then we start working on our builds, our total distance is short 3Km - 3.5Km, but we slowly ramp up and will have days dedicated to long endurance, power, and muscle endurance. Someone joining in at this stage but only on the same day per week could make the generalization that "they only do long endurance swims nakaka-umay" or "the intervals are too hard". This is also a mistake because you need variety in your program to constantly challenge your muscles and energy system. Coming in on the same day per week and receiving the same types of workouts is not an accurate representation of the full swim program. </div><div><br /></div><div>C. Then we have our peak season. <span style="color: red;">We call them Hell Weeks</span>. If you are new to the squad and you join us at this stage ... let's just say we've been ghosted ๐ and we don't blame you! The hell weeks are earned. If you trusted the program from Day 1, to the builds, and finally hell weeks, you will see the kind of improvement the swimmies have.</div><div><br /></div><div><b><u><span style="color: #2b00fe;">DANNY</span></u></b><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOVHaPgCNgheVR0ZWBXn2ALcW1E254l9FcSIjnLrtnaRalQEpzBJ6z4QJb29F8YHy3kiQI7ZecL70imFoIHnjNbbPrirDtexDoGVhYAosVlVlxYxp3AA2PGvcRil_I-JX6m3oEws9lQFpmbVZA5VNJ2mc-2NIrIaY09i9Jr8AMJMR--RMwAw719h-F/s1080/7.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOVHaPgCNgheVR0ZWBXn2ALcW1E254l9FcSIjnLrtnaRalQEpzBJ6z4QJb29F8YHy3kiQI7ZecL70imFoIHnjNbbPrirDtexDoGVhYAosVlVlxYxp3AA2PGvcRil_I-JX6m3oEws9lQFpmbVZA5VNJ2mc-2NIrIaY09i9Jr8AMJMR--RMwAw719h-F/w400-h400/7.png" width="400" /></a></div>When Danny started swimming with the Swimjunkie squad his 100m pace was about 3:00 minutes. His legs were so low, it looked like he was vacuuming the floor ๐ . There was so much excess energy expended swimming from one wall to the next. He also suffered from anxiety attacks so severe that he had to DNF a race or two.<div><br /></div><div>The solution, apart from frequency and exposure in the open water care of swim clinics and races, was showing up for training every darned day.</div><div><br /></div><div>Danny has taken his 3:00min/100m pace and now swims sub 2:10/100m. He was first in his age group in Caramoan last year in the 5Km distance. He has crossed the Maricaban Strait in a solo swim. </div><div><br /></div><div>Danny is 64 years old and is still getting faster on his swim.</div><div><br /></div><div>So yeah, don't overthink it. If you ...</div><div><br /></div><h4 style="text-align: left;"><b style="background-color: red;"><span style="color: white; font-size: medium;">Want to get better in the open water?</span></b></h4><div><b>JOIN AN OPEN WATER SWIM CLINIC. </b></div><div><span> <span> </span></span>Ours are here: <a href="https://bit.ly/2023OpenwaterSwimClinics" target="_blank">Swimjunkie Openwater Swim Clinics</a></div><div><br /></div><div><b>JOIN A MASTERS SWIM SQUAD. </b></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: left;">Ours is every Tuesday, Wednesday, and Fridays at the Village Sports Club from 6am - 8:30am. Please email swimjunkieph@icloud.com </div></blockquote><div><br /></div><div><b>BOOK A SWIM ANALYSIS. </b></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: left;">Please email swimjunkieph@icloud.com, these are Thursdays, P4,000.00 per session, in Alabang. </div></blockquote><div></div><div><br /></div><div><b>SWIM IN THE OPEN WATER MORE OFTEN.</b></div><div><br /></div><div>Hope this helps, PART 2 and five more success stories out soon. Happy Swimming!</div><div><br /></div><div><br /><div><br /></div><div><br /></div></div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com0tag:blogger.com,1999:blog-199092488439703742.post-30640400660286043132022-08-03T22:23:00.001-07:002022-08-04T01:58:51.576-07:00IM 70.3 Cebu Philippines has a new Swim Course!<p>It's happened! One of the most current-handicapped Ironman swim courses (in the world) has changed!</p><p>From this:<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEithDzR6FwZI_eH-1HKl7qW5CVBDjleVuCj_CgYN_kYaRnBrRSULWazmWYLpOAdJD2PMpmGgaXFoJrX9XfiTN-TBqJ2fEuCvaCz5F3HW90584iNxx7WaSlX0Q8YlsBFEvskNoPRW67OFTGfS91M3l0DSehsUkSMRmhyXWOkGIIWpTsBfm237Zz40nNk/s828/IMG_2235.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="510" data-original-width="828" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEithDzR6FwZI_eH-1HKl7qW5CVBDjleVuCj_CgYN_kYaRnBrRSULWazmWYLpOAdJD2PMpmGgaXFoJrX9XfiTN-TBqJ2fEuCvaCz5F3HW90584iNxx7WaSlX0Q8YlsBFEvskNoPRW67OFTGfS91M3l0DSehsUkSMRmhyXWOkGIIWpTsBfm237Zz40nNk/w370-h210/IMG_2235.jpg" title="2019 IM 70.3 Cebu Swim Course" width="370" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">To this:</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMKLKvVo9NqNAmUdNdeShKUekrCMiLHek0cMWMBx7YbJRloLh4tmidHoeTPObaxALZ0okxsqoVXLpY9NN2onqAfSOpQ1PiL-o6l7s3ATD-t6eWi-syRqf3-fgOno4gDGPrGJFUd9Ah_XLME7uwwtutyHOJlpNchbDx0E3Pc31jLXIhNXjhSOJ73n3a/s823/IMG_2234.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="798" data-original-width="823" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMKLKvVo9NqNAmUdNdeShKUekrCMiLHek0cMWMBx7YbJRloLh4tmidHoeTPObaxALZ0okxsqoVXLpY9NN2onqAfSOpQ1PiL-o6l7s3ATD-t6eWi-syRqf3-fgOno4gDGPrGJFUd9Ah_XLME7uwwtutyHOJlpNchbDx0E3Pc31jLXIhNXjhSOJ73n3a/s320/IMG_2234.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">What does that mean for everyone swimming this Sunday, August 7, 2022?</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><span style="background-color: red;"><span style="color: white;"><b>IT'S A CHANNEL</b></span></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: justify;">The swim is in a (Hilutungan) channel, which is swimmers' code for strong currents : ) We've explained why that is on several posts but as a refresher: if you force this much water through a smaller section, the currents are stronger. Some sections of Hilutungan have been known to house currents as fast as 2m/second. For reference, a competitive swimmer holding a pace of 1 minute per 100m will NOT move in a current that strong. Thankfully these speeds are only felt at spring flood tides. </div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggQRqbCS026JnPG-AgMwqyr0FORqBzskUKCDoWrGSh89YexPfWYFyognKzePdI_Ru70_neULRpTCrtMElFTCA07Z4SaQXccd3MWXFhwnBnxu1y8123HaC0SK2yDUN47d03a9HDkn9KQOGY2GBhMWX0tDD9VXDRDGmwgUbOPqAA2U4LoLyTHGV-Lbvh/s858/IMG_2236.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="858" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggQRqbCS026JnPG-AgMwqyr0FORqBzskUKCDoWrGSh89YexPfWYFyognKzePdI_Ru70_neULRpTCrtMElFTCA07Z4SaQXccd3MWXFhwnBnxu1y8123HaC0SK2yDUN47d03a9HDkn9KQOGY2GBhMWX0tDD9VXDRDGmwgUbOPqAA2U4LoLyTHGV-Lbvh/s320/IMG_2236.jpg" width="309" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><span style="background-color: red;"><span style="color: white;"><b>THE TIDE IS FAVORABLE</b></span></span><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The tide forecast for August 7 is favorable! Why does this matter? </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Currents move laterally, left right front back. Tides move up and down. In a spring tide more water is traveling with the currents, which leads to delicious swim experiences like Cebu in 2015. ; )</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">This August 7, 2022, you will be swimming on a favorable day as far as tides go. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The high tide is forecasted at 5am. If your swim starts at 6am you will be swimming in a bit of slack, where the current is at its "stillest". If your zone group or race wave starts at 7am onwards, that's when the tide is expected to pick up and grow stronger. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">What our OC self is most excited about though, is that you will be swimming from a high to low tide. Haven't had the time to review previous years' tide timings but the toughest Cebu swims have always been during a transition to high tide. The forecast for the tide on Sunday is moving south west, which means that could aid your 825meter swim to the finish. Exciting!!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>Exception</b>: I have crossed a strait where the currents should have been going one direction during low tide. The strait connected two bays and at the shift to low tide the water should have traveled from right to left. To our shock/horror/delight our group moved inexorably in the opposite direction. It turns out the bay on the right was deeper than the one on the left and at low tide the water rushed in to fill the deeper bay. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">This is just a roundabout way of saying that from 7am onwards the currents should be with you on your way back UNLESS there are coastal eddies or other topographical features that we don't know about. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">What could be hairy is the 150meter cut to the finish, when you swim laterally against the current. Sight well to keep yourself locked on a straight line to the finish. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b style="background-color: red;"><span style="color: white;">WINDS & WEATHER</span></b> </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">This is the wild card. Sunday's forecast are 12 - 19kph winds. The Beaufort Scale characterizes this as a gentle breeze but for a swimmer (and a swim event organizer) that is anxiety inducing. If the wind blows steadily at these speeds for an extended amount of time they can create waves of their own. Winds are forecasted to be coming from the southwest, which is against you on your way back to the finish. yeesh. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Hoping for a calm day on Sunday, at least for the swim. Otherwise, expect some wave chop especially for those starting their swims at 7am onwards. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b><span style="background-color: red; color: white;">WILL THE NEW COURSE FEEL DIFFERENT?</span></b></div><div class="separator" style="clear: both; text-align: left;"> </div><div class="separator" style="clear: both; text-align: left;">Again, unless there are eddies or other topographical features in the area that we don't know about, it should be very similar to the "old" swim course. As you can see you are practically swimming along the same lines and in the same section of the channel (not a perfect approximation, just an expression of amateur OC skills).</div><p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCscdo6uxjvMt5x4HqDY_IzIby9WpTaFi17pA5Iudtpl2CO1kYP53ukomZsfmvZEbL93PccYB2xlU9g58GmECfrH5iTg-yskKYDhmxXIZXee8eoLdd7G1DVPtIzoJ13_cRjwAjaZk_OhYemdKiNWe_yewjOePqbFZtJF15c-Fo6o9kb2jZrNjXvBA4/s964/IMG_2237.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="964" data-original-width="828" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCscdo6uxjvMt5x4HqDY_IzIby9WpTaFi17pA5Iudtpl2CO1kYP53ukomZsfmvZEbL93PccYB2xlU9g58GmECfrH5iTg-yskKYDhmxXIZXee8eoLdd7G1DVPtIzoJ13_cRjwAjaZk_OhYemdKiNWe_yewjOePqbFZtJF15c-Fo6o9kb2jZrNjXvBA4/w344-h400/IMG_2237.jpg" width="344" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><b><span style="color: red;">IN SUMMARY </span></b><div><b><span style="color: red;"><br /></span></b></div><div>In terms of timing and tides, you are set up for good swim conditions this year. </div><div><br /></div><div>This will always be a power swim because it's in a channel, particularly for those of you starting your swims when the water flows out. The pros and early waves will be sitting in the nicest time of the tide, and will be done well before it gets more challenging. </div><div><br /></div><div>Watch that sighting on the lateral crosses at both ends of the course, when the currents push against your body. </div><div><br /></div><div>Good luck everyone and may the winds and weather be in your favor : ) </div><div><br /></div><div>Shameless plug follows... the water is lovely here haha. ๐</div><div><br /></div><div>JOIN US: <a href="https://tinyurl.com/SwimjunkieChallengeCARAMOAN">Swimjunkie Challenge: CARAMOAN</a></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIUsa_mOAR2LgFuMumyrlNOgBILuFWrFtxcEAFENQhJpbuBorPkclbwgxVp31LPNQjdDMP4VfMAu4y-tXugXkKDUKj_l8wxA50xgwG8oAXPkuIxDWvVRMcIrjoUCRYtmykBxVPEycuLnlqcte1tcTo1g_8_UefOR2mvjVaqCUzmT_BRnSjJCysylB5/s1080/cmn22ig.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIUsa_mOAR2LgFuMumyrlNOgBILuFWrFtxcEAFENQhJpbuBorPkclbwgxVp31LPNQjdDMP4VfMAu4y-tXugXkKDUKj_l8wxA50xgwG8oAXPkuIxDWvVRMcIrjoUCRYtmykBxVPEycuLnlqcte1tcTo1g_8_UefOR2mvjVaqCUzmT_BRnSjJCysylB5/w400-h400/cmn22ig.png" width="400" /></a></div><br /><div><br /></div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com0tag:blogger.com,1999:blog-199092488439703742.post-89103250747045081422021-11-16T05:35:00.004-08:002021-11-16T05:41:59.554-08:00Surprise Swim Improvements (after 18 months of quarantine)<p style="text-align: justify;">I am in awe of family and friends who used the lockdown months to become fitter versions of themselves. I've seen people jump-rope to half their 2019 size, and friends with mini home-gyms walking around with wider shoulders and leaner physiques. After the desolation of one of the world's longest quarantines (Philippines, 18 months) getting fitter, faster, or stronger seems like the perfect gift to one's self.</p><p style="text-align: justify;">Of course I asked: shouldn't there be a swim version of this as well?! </p><p style="text-align: center;"><b><span style="color: red;">How to be a better swim version of yourself.</span></b></p><p style="text-align: justify;">It has been tough staying swim fit, the venues where I coached (masters swimmers and triathletes) were opened and closed intermittently; a total of five (5) months shut down. When the pools finally re-opened (with a strict rule of one person a lane), I put together a program for a small band of swimmers to see if we could become fitter, faster, and stronger swimmers in spite of the lockdowns.</p><p>HERE'S A SAMPLE OF THE RESULTS:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK6AlGsHZ075rIvyLhWazaxBDvanKqBIIpNDPl3gAhmgNpXbSopmgSUBnmPW3RLUk4Ql8HWOfjb7cGvXyg3Y3UDKRaBtm2TzcdFZ9qmXx_VU6SYrqCdVKs7f3bCQTQmVxeskZ8Eg10XqQ/s940/1.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK6AlGsHZ075rIvyLhWazaxBDvanKqBIIpNDPl3gAhmgNpXbSopmgSUBnmPW3RLUk4Ql8HWOfjb7cGvXyg3Y3UDKRaBtm2TzcdFZ9qmXx_VU6SYrqCdVKs7f3bCQTQmVxeskZ8Eg10XqQ/w320-h267/1.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbwmvsFBysVfjTK4av8MDcK0Yp1Puc7uvgLqVKf2Jd-kLSv2_epCFBlJXcGVxKXf1i7j-WZwuozr3_ROK7q-VgWHuF9go6GGbsj2PXD5AjpAt5TrHxzqwIyjX9JX8PoFOhkOFhzPc96V0/s940/2.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbwmvsFBysVfjTK4av8MDcK0Yp1Puc7uvgLqVKf2Jd-kLSv2_epCFBlJXcGVxKXf1i7j-WZwuozr3_ROK7q-VgWHuF9go6GGbsj2PXD5AjpAt5TrHxzqwIyjX9JX8PoFOhkOFhzPc96V0/w320-h268/2.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEF6jmDs0qbK5ScXWlVYR6rHLeEG5wIc2UVXqU_nW7WrXDMNePZ9L_dN6a-rK2qmj7CGcv6FF7hnQgKVunpDW4AIdQn6MAsNLdtHy6ZAYOvhnlXRFWTh09Yl7ot-rFDrb5tPZ55pHY2z8/s940/3.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEF6jmDs0qbK5ScXWlVYR6rHLeEG5wIc2UVXqU_nW7WrXDMNePZ9L_dN6a-rK2qmj7CGcv6FF7hnQgKVunpDW4AIdQn6MAsNLdtHy6ZAYOvhnlXRFWTh09Yl7ot-rFDrb5tPZ55pHY2z8/w320-h268/3.jpg" width="320" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p style="text-align: center;"><b><u><span style="color: red;"><br /></span></u></b></p><p style="text-align: center;"><b><u><span style="color: red;">HOW DID WE DO IT?</span></u></b></p><p style="text-align: justify;">No magic bullets. I've written about this on several posts but in case you're new here and were drawn to this post because of the admittedly Amazing improvements .. here goes:</p><p style="text-align: justify;"><b>1. SWIM WITH A TRAINING PROGRAM</b></p><p style="text-align: justify;">You must have a coach with a training program that comes with goals, milestone settings, training phases and above all ... a purpose for every. single. workout. </p><p style="text-align: justify;">You can get away with workouts based on youtube videos and articles online, but curating a program out of cherry-picked sets on the internet will only get you so far. </p><p style="text-align: justify;"><b>2. SHOW UP</b></p><p style="text-align: justify;">If you only have time for 2 swims a week, you can't afford to skip more than 2 to 3 workouts in a program. The latter are at least 12 weeks long and that's if you're coming from a solid base. Remember, you only have 24 swim days in a 12 week program. </p><p style="text-align: justify;"><b>3. COMMIT AND BE CONSISTENT</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtEoywNQVJgtlkQcckhMzZXh1jxYdyCM151RD12BaphQQYZ9rgdmBsnWNMtC-EWvW2c_PExuVtlx34m6CcGuAngJjuDBsODVgHLv852PspQ3nME3EeJajyGgksZu-MWPbVwrbFSPa3XEg/s2048/IMG_6513.HEIC" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><img border="0" data-original-height="2048" data-original-width="1536" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtEoywNQVJgtlkQcckhMzZXh1jxYdyCM151RD12BaphQQYZ9rgdmBsnWNMtC-EWvW2c_PExuVtlx34m6CcGuAngJjuDBsODVgHLv852PspQ3nME3EeJajyGgksZu-MWPbVwrbFSPa3XEg/w179-h239/IMG_6513.HEIC" width="179" /></a></div><div style="text-align: justify;">Showing up is great but when you do you have to make the most of that time. This means anything from making sure that you have all the gear that you need, or having a proper timer and knowing how to use it during your workouts.</div><p></p><p style="text-align: justify;">Finish your warmups and your cool downs. The first ensures that your body is prepared to do what you ask of it and the second helps it to recover faster. </p><p style="text-align: justify;">Finish the workouts. Some swimming is better than none, but if you leave before the mainset is over (working triathletes or swimmers who have to run to the office) you aren't getting the full benefit of the workout of the day. </p><p style="text-align: justify;"><br /></p><p style="text-align: justify;"><b>4. FREQUENCY </b></p><p style="text-align: justify;">The most significant improvements were realized when the group went from 1 workout a week to 2 to 3. The learning curve was steep soon after. It takes hours and hours of training to become a better swimmer. Elite sprinters, people who specialize in 50m or 100m swims, will often swim twice a day with up to 5,000m or more per session. It may seem unfair, all the mileage required to get better, but this batch of swimmers added one more swim day to their weekly schedule and saw their times drop significantly. Definitely worth it!</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEite-lDwAdVJpboPMBdV9MBZT4TbsNSNuFi1udZDDOkDQ2EWATH0LDiJ1c21DSAxY__W1dTPSviX-LgTvJMCvFpFE2nOHSrbhEMSAhAy4tIbGkgqvm1TvdZIS1i5z5FCL1sU-ReBGKBPzk/s2048/IMG_6461.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEite-lDwAdVJpboPMBdV9MBZT4TbsNSNuFi1udZDDOkDQ2EWATH0LDiJ1c21DSAxY__W1dTPSviX-LgTvJMCvFpFE2nOHSrbhEMSAhAy4tIbGkgqvm1TvdZIS1i5z5FCL1sU-ReBGKBPzk/s320/IMG_6461.JPG" width="240" /></a></div>Some questions I've been asked:<p></p><p><i>Is it scary, training with the swimjunkie swimmies? </i></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;">Only if you don't do what I say (JOOOKE!). The group started training with me in 2020, they had average swim paces of 3 minutes per 100 meters, or 2:45 to 2:30, and until then their longest workouts were no more than 2000 to 2500m. One year later they're still here, aka still alive ๐.</p></blockquote><p style="text-align: justify;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5CnZe0CR22EuXMR0ZWMz9kQVMWSBQg3hlJ4VRXnJjJdqFnV7wGC3ljF6rabtXCQd7vmJXsiWl4vPtW_v63UGglO3cS0vuRWUlrBLR1F1SSntQe3odR6UN_v5kKCZHZ0Y1H6ujlKRpEV4/s1104/IMG_6498.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1104" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5CnZe0CR22EuXMR0ZWMz9kQVMWSBQg3hlJ4VRXnJjJdqFnV7wGC3ljF6rabtXCQd7vmJXsiWl4vPtW_v63UGglO3cS0vuRWUlrBLR1F1SSntQe3odR6UN_v5kKCZHZ0Y1H6ujlKRpEV4/s320/IMG_6498.JPG" width="240" /></a></div><i>Are the workouts hard?</i><p></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;">When they need to be, yes. If someone new comes in, we don't make you do the whole workout right away. But you are coaxed and trained to withstand the level of difficulty matched to your abilities. </p></blockquote><p style="text-align: justify;"><i>How long are your workouts?</i></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;">Triathletes racing 1.9km swims should be doing about 3Km workouts, longer during the peak part of the program. We usually swim from 6am to 8:30am and are happily sitting at an average of 3.7km a workout before we ramp up for races in March. </p></blockquote><i><div style="text-align: justify;"><i><br /></i></div><div style="text-align: justify;"><i><br /></i></div><div style="text-align: justify;"><i><br /></i></div><div style="text-align: justify;"><i><br /></i></div><div style="text-align: justify;"><i><br /></i></div><div style="text-align: justify;"><i>Are there available slots in your swim groups?</i></div></i><div style="text-align: justify;"><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div style="text-align: justify;">For safety reasons, and while the one-person-a-lane rule still stands, our training groups are small .. and full. For now I have one slot available at The Village Sports Club in BF Las Piรฑas (6am Tuesday). I was hoping to do an early evening swim session for athletes who can't make it to the morning swims ... a show of hands who would be interested to train from 6pm - 7:30pm in BF Paraรฑaque? </div></blockquote><div><p style="text-align: justify;"><b style="background-color: red;"><span style="color: white;">IN CLOSING</span></b></p><p style="text-align: justify;">We did it! We stayed safe, distanced, and had ourselves vaccinated. </p><p style="text-align: justify;">We booked our swim analyses and then spent time working on our form - because we had the time to focus on our form. We then followed a program that pushed us when we needed to be pushed, and rested when it was time to. We joined small-group openwater swim camps to get reacquainted with currents and waves. We continue to work on skills that will come handy in triathlon and longer openwater swims. Now that we have about 12 weeks to go before a fingers-crossed March race date, we will not be starting our program from scratch, but from a higher level of swim fitness. Am expecting some serious PR's in March ๐.</p><p>Allow me to digress a little. </p><p style="text-align: center;"><span style="font-style: italic;">Do you have a race in March?</span> </p><p style="text-align: center;"><span style="font-style: italic;">Are you anxious about getting back to your pre-pandemic swim fitness levels in time? </span></p><p style="text-align: center;"><i>Have you been out of the openwater for so long that the waves and dark water creep you out? </i></p></div><p style="text-align: left;">We're working on something to help you with that! Please follow our page on Facebook: <a href="https://www.facebook.com/SwimjunkieChallenge" target="_blank">Swimjunkie Challenge</a> or <a href="https://www.facebook.com/swimjunkiePH" target="_blank">Just Add Water Triathlon & Openwater Swim Tips</a>, and on instagram: @swimjunkieph @swimjchallenge for announcements.</p><p>I hope this helps. Happy Swimming!</p><p> </p>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com0tag:blogger.com,1999:blog-199092488439703742.post-12003879734561952942021-10-21T06:53:00.033-07:002021-10-22T07:01:51.776-07:00How Swim Paddles Can Make You a Stronger, Faster Swimmer<p>I have a new pair of paddles!!</p><p>I asked a swimmie to buy a pair of <a href="https://strokemakers.com" target="_blank">Strokemakers</a> for me (my favorite), on one of his trips to the U.S. He refused to accept payment for them when he got back so, Yeay thank you!!! I love coach gifts ๐.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtMQe_8pr2Ki2ax7o-9l9aWeY_5h3F53h4zzUN9eN2TnKd4Vehxmk8gJ_iYuqzS_ibRuy3Zi23sQEXB38_6VX_GCpcXiE9DCVKdVik_mqfBHr6LV6cCa6BcxFqzdfWLQltpXMlCsIiz5g/s2048/IMG_6255.heic" style="margin-left: 1em; margin-right: 1em;"><img alt="swim paddles" border="0" data-original-height="2048" data-original-width="1536" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtMQe_8pr2Ki2ax7o-9l9aWeY_5h3F53h4zzUN9eN2TnKd4Vehxmk8gJ_iYuqzS_ibRuy3Zi23sQEXB38_6VX_GCpcXiE9DCVKdVik_mqfBHr6LV6cCa6BcxFqzdfWLQltpXMlCsIiz5g/w300-h358/IMG_6255.heic" width="300" /></a></div><br /><p style="text-align: justify;">Before I gush about this new pair, I feel the responsible thing to do is offer a preamble<span style="font-size: x-small;"> aka premumble</span> on the pros and cons of using paddles, particularly for my tri friends. A survey (1993, U.S. study) of 1,262 age-group to national level swimmers revealed that swim paddles and shoulder-bearing exercises were acknowledged as "having the capacity to aggravate shoulder injuries". One might say that triathletes rarely swim on a daily basis, at least not the way pure swimmers do, wouldn't this make them less susceptible to a swim injury? It's a bit of a double-edged sword situation; a triathlete swims less often but he/she also has not had the time to build the upper body and shoulder strength that pure swimmers grow into. Throw paddles and a random training plan into the triathlete training mix, and that could lead to shoulder injuries as well.</p><p style="text-align: justify;"><b>SHOULD YOU USE SWIM PADDLES IN TRAINING? <span style="color: red;"><span style="caret-color: rgb(255, 0, 0);">Yes. Yes you should and here's why:</span></span></b></p><p style="text-align: justify;"><span style="color: #073763;">1. Build strength and power. </span></p><p style="text-align: justify;">Paddles add resistance to your pull, which inevitably builds <i>swim-specific</i> strength and power. I highlighted <i>swim-specific</i> because that's the key - isn't it? After being locked away in one of the world's longest quarantines (Philippines, 18 months), I am painfully aware that it is impossible to sustain your swim gains on dry-land workouts alone. Swim specificity is essential to building swim strength and power. </p><p style="text-align: justify;"><span style="color: #073763;">2. Train with speed and efficiency. </span></p><p style="text-align: justify;">Swim long enough and you know that when the coach announces: "Ok, paddles and pull buoy.", you can expect the lanes to erupt in celebration and sighs of relief. Who doesn't love that feeling of skimming through the water and enjoying more distance covered with each pull? </p><p style="text-align: justify;">You swim faster when you train with paddles, at a speed that is as fast or even faster than your best pace. Swimming at this speed gives you insight into what it takes to sustain it - like keeping your core engaged and streamlined, to holding water with an early catch, and making sure that you complete your stroke all the way to the back.</p><p style="text-align: justify;"><span style="color: #073763;">3. Instant feedback on your pull form. </span></p><p style="text-align: justify;">Different paddle shapes, sizes, and thickness allow these tools to react to the smallest changes in the way you pull.</p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p style="text-align: justify;"><b>Hand entry</b>: the strokemakers for example will either flip up, dunk down, or offer too much resistance if your hand is anything but perfectly angled as it enters the water. Alerted to an entry error, it then takes a little fine-tuning to get your hand entry just right.</p><p style="text-align: justify;"><b>Proper catch and pull through:</b> a paddle will let you know if you've missed the catch, or if the pull isn't fully engaged with the water. Keep an eye out (?) for a feeling of concentrated pressure on the shoulders, which is a warning that you may be pulling with a straight arm and overloading very small muscles in your shoulder. If your paddles wobble and slip with barely any force, it's a sign that you've lost your "hold" and are most likely swimming with a dropped elbow, or sliding your arm backwards. </p><p style="text-align: justify;"><b>Incomplete pull finish</b>: if you try to pull your arm out of the water too early, the back of the paddle will flap loose to let you know that, 'no, you still have room in your pull back there'. </p></blockquote><p style="text-align: justify;"><b>ARE THERE DOWNSIDES TO USING PADDLES? meh. a few.</b></p><p style="text-align: justify;">If you're new to paddles, or this post suddenly inspires you to step out and buy a mega-sized pair, please know that you have to use them sensibly.</p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p style="text-align: justify;"><span style="color: #990000;">They can lead to injury if not used properly.</span> This is real talk, if you have weak shoulders or poor form - practice caution. Using paddles that are too big for you can blow out the tiny muscles in your rotator cuff and lead to the infamous <i>swimmer's shoulder</i> injury. Remember the hierarchy of swim development: form comes before strength. Before you add monster pull sets to your workout, make sure you've had your swim form analyzed and corrected!</p><p style="text-align: justify;"><span style="color: #990000;">Temporary loss of feel-for-the-water.</span> There are some paddle styles that lead to a loss of feel-for-the-water. Rarely a problem with my strokemakers, but long pull sets can numb your hands and affect the quality of the rest of the workout. This effect is temporary but when you're pressed for time or only have an hour or two to get a good workout in, it matters. </p><p style="text-align: justify;"></p><span style="color: #990000;">Can lead to new technique errors.</span>In previous posts we talked about force avoidance. Under stress of training or fatigue, your muscles and limbs opt for the paths of least resistance - often leading to poor form. </blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Cut out compensating habits like spreading your fingers too wide in an effort to push the paddles harder (yes there are days when I wish my hands looked like this pic); or using a choppy, limping pull-rhythm care of a slow underwater pull and arms swinging fast when out of the water.</p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHTZwtWo_iyLQ55UW7i4SPwvPBf8EwMWSadyacXQTLoCmP39GTygko8hyus9LsL1Pfj5fEDsKmWdJRiaG3B4D0X4Wp4gq2mhNiHrAmzqUkDDq-D-5_xTSLx7f368u3BzXNbCbGGIJbj4/s1024/4134643760_b6868b8dbe_b.jpg" style="clear: left; margin-bottom: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHTZwtWo_iyLQ55UW7i4SPwvPBf8EwMWSadyacXQTLoCmP39GTygko8hyus9LsL1Pfj5fEDsKmWdJRiaG3B4D0X4Wp4gq2mhNiHrAmzqUkDDq-D-5_xTSLx7f368u3BzXNbCbGGIJbj4/w200-h200/4134643760_b6868b8dbe_b.jpg" width="200" /></a></div></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p></p></blockquote><p style="text-align: justify;"><span style="background-color: red;"><br /></span></p><p style="text-align: justify;"><span style="background-color: red;"><span style="color: white;">TIPS ON USING HAND PADDLES</span></span></p><p style="text-align: justify;"><b>1. Know your training goal. </b></p><p style="text-align: justify;">Are you training to improve your form? There are form specific paddles such as fingertip paddles, freestyle specific paddles, agility paddles and more. *Don't use them in a resistance/strength-building workout. </p><p style="text-align: justify;">If you're training to get stronger and thereby swim faster, then you need a standard training paddle. *Don't use agility paddles in a resistance workout (insert tarsier eyes).</p><p style="text-align: justify;"><b>2. Choose the right-sized paddle. </b></p><p style="text-align: justify;">All bodies are different. Hand size, upper body strength, stamina and swim form determine what size paddle to work with. A rule of thumb is to start with paddles that are about an inch wider than your hand, when your fingers are held in a relaxed position. </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p style="text-align: justify;">If the paddles are too small - you're not getting the resistance you need to get stronger. If your finger tips sit right at the edge of the paddle it's time to move up.</p><p style="text-align: justify;">If the paddles are too big - you could negate all the gains of training by injuring yourself.</p><p style="text-align: justify;">If you've used the same pair of paddles for too long - your progress may plateau, unless you add distance or speed challenges to your paddle workouts. Think about moving up a size.</p></blockquote><p style="text-align: justify;">I have small hands and strong shoulders ๐ and I was ready to move up to larger paddles. I should have moved to a paddle size between the yellow and red but hey, they were a gift and I'll take them! : ) </p><p style="text-align: justify;">I need to ease into the workouts and ensure that I maintain good form throughout. So I'm excited to see how much stronger I feel once the muscles adjust to the added resistance. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjspbgH5zkiOnwYGq4h1jGdu4W0CKjdSTikYY6Qqn4_uePsocvkqgcdHChWRuVZUJJdGgcVPl3pNDb868oHUOs19epmOxO3f3uUVIygVCIy4zxgN7cyDiuxT878EJrnQ2qWamu8vBpjmw/s2048/IMG_6256.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjspbgH5zkiOnwYGq4h1jGdu4W0CKjdSTikYY6Qqn4_uePsocvkqgcdHChWRuVZUJJdGgcVPl3pNDb868oHUOs19epmOxO3f3uUVIygVCIy4zxgN7cyDiuxT878EJrnQ2qWamu8vBpjmw/w300-h400/IMG_6256.heic" width="300" /></a></div><div><b><br /></b></div><b>3. Pay attention to bad habits when you use paddles. </b><div><br /></div><div>Make sure that your fingers aren't spread out while pulling, or that you aren't slicing the paddles sideways. These are all possible signs that the paddles may be too big for you, you need to work on your upper body strength, or it's time to book a swim analysis. </div><div><br /></div><div><b>4. Ideally, your paddles and pullbuoy workouts are part of a complete swim program. </b> </div><div><br /></div><div>Hopefully you're not training with a hodgepodge of workouts "curated" off of the internet. If you've been stuck in a rut swimming at the same speeds and effort, following a proper training program can make all the difference. </div><div><br /></div><div>Yes, you can train with paddles and pullbouys anytime, but if you are training with a specific race in mind, there are optimal times to get the paddle resistance training in and reaping the benefits of timing these workouts properly. <br /><p style="text-align: justify;"><b>5. Be sensible.</b></p><p style="text-align: justify;">Listen to your body. If you feel a pinching or burning sensation in your shoulders, or if your arm motions are unusually tight, leave the paddles in your pool bag and give your shoulders a rest for a week or two. If the pain persists you may need to have your shoulders checked. Hopefully you never reach this point if you follow all the notes above!</p><p style="text-align: justify;">Also remember to space upper body resistance work, with a rest day before or after a swim. </p><p style="text-align: justify;">**</p><p style="text-align: justify;"><b>CLOSING</b></p><p style="text-align: justify;">That's it, post-note, I did feel some hand numbing after my pull set this morning. The red paddles are heavy :) </p><p style="text-align: justify;">Do you have any questions about paddles and pull buoys? A favorite pull workout you'd like to share? Please feel free to post on the comments section. </p><p style="text-align: justify;">Hope this helps, happy swimming!</p><p style="text-align: justify;"><br /></p><p style="text-align: justify;"> </p><p style="text-align: justify;"><br /></p><p><br /></p></div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com0tag:blogger.com,1999:blog-199092488439703742.post-20892561233663663432020-08-30T02:38:00.076-07:002020-08-30T22:22:12.094-07:00The Biggest Openwater Swimming Anxieties and How to Deal With Them<p><br /> This is our second post in the set of <span style="color: #444444;">#askanopenwaterswimmer, </span>where we asked:</p><p style="text-align: center;"><b><span style="color: red; font-size: medium;">What Do You Worry About the Most Before an Openwater Swim? </span></b></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN0_E98uGIwg_LNTOohKFH7IzTStbO3cdxaJN4rz1x9YFJvgIjnqQRhS17bG2nNw4_Qgo-9yt9tkkZrv6O6W54fWFoMMBR8LnDEEk9xBsMsIcZyv9CdJB38OOWPoQwYb-vH9eNH8RKdj4/s940/118136589_10160454492854657_8674738729702650373_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN0_E98uGIwg_LNTOohKFH7IzTStbO3cdxaJN4rz1x9YFJvgIjnqQRhS17bG2nNw4_Qgo-9yt9tkkZrv6O6W54fWFoMMBR8LnDEEk9xBsMsIcZyv9CdJB38OOWPoQwYb-vH9eNH8RKdj4/w410-h344/118136589_10160454492854657_8674738729702650373_n.jpg" width="410" /></a></div><p></p><p style="text-align: justify;"><span style="text-align: left;">We (who is this "we" I keep referring to? I'm the only one putting these charts together haha) pulled responses off of our posts and came up with an impressively long list of 'situations that can cause anxiety before an openwater swim'. I've listed them below and added a few tips that, hopefully, help you deal with them on your next swim. </span></p><p style="text-align: justify;"><span style="text-align: left;">I've also posted a chart to illustrate which worry weighs heaviest on the minds of swimmers and triathletes, but it's important to qualify that we've seen significant changes both in the openwater scene and in triathlon swim operations, </span><span style="text-align: left;">in the last three to six years</span><span style="text-align: left;"> </span><span style="text-align: left;">. The biggest changes would be: there are more openwater swims in the Philippines now than there were ten years ago; and that Ironman and local triathlons have been practicing zoned and staggered race-starts. I remember when I started this blog, the biggest fears were drowning, the mass start melee, being swum over or getting kicked and punched and losing your goggles during the swim. With more openwater swim opportunities and safer race conditions, we've seen a a slight shift to fears experienced in </span><i style="text-align: left;">open</i><span style="text-align: left;"> openwater, rather than the tighter courses swum in a triathlon. </span></p><p style="text-align: left;">So, now to the biggest openwater swimming worries in order of the most number of mentions:</p><p style="text-align: justify;"><span style="background-color: red; text-align: left;"><span style="color: white;"><b>1. JELLYFISH</b></span></span></p><p style="text-align: justify;">In 2018, before the Kona Ironman World Championships, triathlete Daniela Ryf was warming up and doing drills in Kailua Bay. Suddenly in pain, she noticed jellyfish under both armpits. For anyone who has done a long distance swim in sea water, your armpits are just about the Worst place to be stung. As the race progressed, she said that she thought she was going to drown from the pain but kept going and understandably finished her swim slower than planned. She wouldn't reveal what she did in the changing tent to relieve the pain (Bob Babbit asked if she used pee in the changing tent and she declined to go into detail) but not only did she overcome the pain, but she smashed that Ironman course record by 20 minutes. </p><p style="text-align: left;"><img border="0" data-original-height="700" data-original-width="1120" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUU4gLw-CS5lKOYfM39Cg1WDgkwN74LKSiC3NpRpJAqD2j41GDrhrvFBHVLp_3Bll-Sx3LZkTEZ42TLIQ0AQYNsmJtq7RYhtSN5OcrtNbcZDOq5b2sQ_PlGgZ3KvAwpTcIH3uXSolRpJM/w410-h256/136119-1120x700.jpg" title="World Championships Ironman Kona 2018 (Triathlon Magazine)" width="410" /></p><p style="text-align: justify;"><span style="text-align: left;">Jellyfish are par for the course when it comes to openwater swimming. </span><span style="text-align: left;">They are an important part of the oceanic food chain and the ecosystem; an openwater area that "never has" any jellyfish would be a cause for worry. Does knowing this lessen your anxiety about encountering one? Of course not BUT.. as it is with <a href="bit.ly/swimjunkiechallengephilippines">Swimjunkie Challenges</a>, thorough race organizers</span><span style="text-align: left;"> will scan through their course and will let you know ahead of time what to expect. </span></p><p style="text-align: justify;"><span style="text-align: left;"><i>My Jellyfish Encounters:</i></span></p><p style="text-align: justify;"><span style="text-align: left;"></span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><span><div class="separator" style="clear: both; color: #cc0000; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVslqtf1QNIv3UP2uZ2xb25aeKaJPP9DEHFmO1C76v7AeTTUIEraDamEpkX90i1D0s-d89D8UDPP15Jdqnq_1hay5a2qkr-50eD94MQ-4xwU4KLGJt0Fy2qV-0Wqtj62bSa-f2Q6pOYVw/s2048/IMG_3000.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVslqtf1QNIv3UP2uZ2xb25aeKaJPP9DEHFmO1C76v7AeTTUIEraDamEpkX90i1D0s-d89D8UDPP15Jdqnq_1hay5a2qkr-50eD94MQ-4xwU4KLGJt0Fy2qV-0Wqtj62bSa-f2Q6pOYVw/w210-h210/IMG_3000.jpeg" title="moon jellyfish" width="210" /></a></div><div style="text-align: justify;"><span style="color: #cc0000;">The most jellyfish I've ever bumped into while swimming</span><b style="color: #cc0000;"> </b>was a bloom of moon jellyfish in Caramoan in 2015. They looked like clear jelly pancakes and it is surreal to suddenly come across a blanket of them rising up from beneath you. They had very short tentacles so you had to brush right up against one to be stung. On a pain scale of 1-10, their stings were a 2.0. After noting that I'd already swum past several of them with only minor zings, I kept going. Am sure 2015 was unforgettable for the pioneers of our <a href="bit.ly/swimjunkiechallengecaramoan">Caramoan</a> 7K Swim Challenge. : ) That was the last time I saw the moon jellies in Caramoan, which is a good sign because they tend to show up in areas with low oxygen content (due to high ocean temperatures). </div></span><p></p><p style="text-align: justify;"><span style="text-align: left;"><span style="color: #990000;">The most painful jellyfish stings I've ever experienced </span><span>was</span><span style="color: #990000;"> </span><span>during the</span><span style="color: #990000;"> </span><span>swim</span> at the TriAksyon race in Capiz. omg. </span><span style="text-align: left;">The jellyfish here were a glassy red, with tentacles about 5 inches long. </span><span style="text-align: left;">These guys HURT; it is a literal fire whip, the sting is a 7.50, but not long lasting. I literally had tears in my goggles. Would I go back to do the TriAksyon race knowing these buggers would be waiting? Of course! The race is fun, the people in Capiz are so accommodating and the seafood is (</span>expletive) excellent. </p><p style="text-align: justify;"><span style="text-align: left;"><span style="color: #990000;">The scariest jellyfish encounter I've ever had</span> was during a reconn swim for a potential new Swimjunkie Challenge location. Happily swimming through a gorgeous course and approaching the shallows of a bright white sandbar (to be clear, this was not Camiguin, Caramoan, or El Nido) I came to a sudden and full stop. In front of me was a robust, adult box jellyfish. Correction, a more accurate adjective for this particular jellyfish: <span style="color: #cc0000;"><b><i>menacing</i></b></span>. I had never seen a box that close but there is no mistaking this for any of the usual jellyfish we're oblivious to when we swim in openwater. Remember the moon jellyfish? I wanted to hold one against my cheek and call it George .. this box devil, this you knew you had to give a wide berth.</span></p><p style="text-align: justify;"><span style="text-align: left;">I was shaken from the experience and saw three more, not 100 meters away (cool fact: they can propel themselves, but slowly. I watched two slowly move apart as I was coming towards them). I left the water after that. Thankfully, I do not have a pain scale to report for these particular box jellies. </span></p><p style="text-align: justify;"><span style="text-align: left;"><span style="color: #990000;">The most sustained jellyfish stings I've experienced while swimming </span>was during a reconn for the Ironman Philippines in 2018. This was at Acea and to the far left of the beach when facing the water. The stings were a 4.5-5.0 but there was a stretch where they felt relentless, one sting after another concentrated in an area along the coast on a 100meter stretch. I saw a couple of box jellyfish but either a different species from the one mentioned up top, or juveniles; side note, not all box jellyfish are extremely venomous. What I saw a lot of was a clear jellyfish with long (1 foot or more) tentacles that looked like kelp or seaweed ... and they seemed to wrap around your leg like kelp. They leave a very distinctive sting scar, you can see it snake around your arm or leg and some have circle spaces like swiss cheese. shudder I gots me some goosies.</span></p><p style="text-align: left;"><b><u>HOW TO DEAL WITH IT </u></b></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;"><b>Swim often in the openwater.</b> The more you swim, the better you get at navigation and being aware of your surroundings like the box encounter during my solo swim. It is harder to avoid jellyfish during triathlon races because of close quarters and all the kicking and splashing, but that works to our advantage because it drives most jellyfish deeper and away from the surface - they just need time to move away. </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;"><b>Always be aware of the water conditions</b> before going in for a training swim. If it is box jellyfish season, or if there have been recent sightings where you plan to swim, take extra care while swimming or find another place to swim.</p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;"><b>Prepare accordingly</b>. You can use an anti-jellyfish lotion like Safe Sea or use petroleum jelly as a barrier on thin-skinned parts of your body like your neck, wrists, crook of the arm, back of the knee. Having vinegar on hand is a good idea (no don't pee on it), pain-killers, warm water or compresses for pain, tweezers to pull off tentacles left on your skin. </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Hypersensitive swimmers, it is tougher for you. You could experiment with a non-drowsy anti-histamine before openwater training swims to see if that's an option that can work for you in a race setting. </p></blockquote><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnIOKFPv5OjGiqNsT26BFeCiUODEPeY48BYbzRueZ3k5SDnRFbG5ZhaAhzJTZtrS7tZLlsxTOqGrbkefVbOMeFpPiInbbIuiJ11XtVLpvN-DwwUDvspE-gXMB-zZbgai-flUj-keEpUnE/s2048/image1-2.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1831" data-original-width="2048" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnIOKFPv5OjGiqNsT26BFeCiUODEPeY48BYbzRueZ3k5SDnRFbG5ZhaAhzJTZtrS7tZLlsxTOqGrbkefVbOMeFpPiInbbIuiJ11XtVLpvN-DwwUDvspE-gXMB-zZbgai-flUj-keEpUnE/w262-h234/image1-2.jpeg" width="262" /></a></div>Here's a cool pic where the tentacles were stuck under my race band. The pattern curled round up my wrist and around my pinkie. The Safe Sea I used during the swim had started to wear off by the end of the bike leg at one of the TriUnited races. During the run it was itching and smarting and I only figured out what was going on once the band was finally off. </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;">Final takeaway is that you can have a pretty awful encounter with one or more jellyfish, but it is possible to keep swimming and bounce back from it. Being outdoors with unrestricted views, swimming free under the sun, and smelling the salty air - all worth it, yes?</span></div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;"><b style="background-color: red; caret-color: rgb(255, 255, 255); color: white; text-align: left;">2. SHARKS</b></div><p style="text-align: justify;">This is a video of a portion of the Great White Shark Encounter that I signed up for after my swim crossing in South Africa. The guides threw a tuna head into the water and seven minutes later, we had our first Great White. Can I just say, if I had done the encounter BEFORE the swim I may not have pushed through with the swim at all! </p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxGUfADjs7RVpA_lPpSxzuvdZbB3gs_CMQjTDPuFe2xF1OSuGfEfEuOzxstBidXUQt6QOBDYI9uVleyNc6JOA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><p style="text-align: justify;">A single flick of the tail has enough force to throw you around the viewing cage like a ping pong ball. There were 10 of us in this cage which was hanging off the side of the boat. Each time a shark attacked the tuna I couldn't tell whose arms and legs were banging into me. </p><p style="text-align: justify;">Relaaaax ....</p><p style="text-align: justify;"><b>Be aware of your swimming area conditions. </b> None of the <a href="bit.ly/swimjunkiechallengephilippines">Swimjunkie Challenge </a>race courses, nor our usual triathlon haunts and races, have sharks in the immediate area - <span style="color: #674ea7;"><b>so scratch that off your list of worries and focus on your swim! </b></span>Our water temperatures, particularly close to shore, are much warmer than their preferred temps. Our courses are also not typical of their ideal hunting grounds, no seals, large fish, or schools of fish. I hope that day never comes, when our abundant fish populations dwindle to the point where sharks are forced to explore the Philippine shorelines. </p><p style="text-align: justify;">Interesting but slightly divergent factoid: there was a Discovery feature on Shark Week where they tested and compared sharks' reactions to the presence of mammal blood vs. fish blood in the water. Fish blood sent them into a frenzy but only a single shark approached the mammal (cow's) blood to investigate. </p><p style="text-align: justify;"><b>Focus on what you can control.</b> As long as you're not swimming in an area with a history of shark presence and attacks, focus on what you can control to keep the anxiety at bay. Count your strokes, pay attention to how you're propelling yourself in the water, feel the water, ... and don't carry fish blood on you. </p><p style="text-align: justify;"><span style="background-color: red;"><span style="color: white;"><b>3. UNDERWATER UNKNOWNS </b></span></span></p><p style="text-align: justify;">This is a general term where we grouped answers that swimmers couldn't identify what they were scared of exactly. The common theme is that it was something, other than a shark, in the water. For example: </p><p style="text-align: justify;"></p><ul><li>deep dark black water</li><li>sea monster</li><li>something with arms that pulls you down </li></ul><div><b style="text-align: left;"><u><br /></u></b></div><div><b style="text-align: left;"><u>HOW TO DEAL WITH IT </u></b></div><div><b style="text-align: left;"><u><br /></u></b></div><div><b>Avoid watching horror movies and Shark Week before a swim. </b>: )</div><div><br /></div><div><b>Focus on what you can control.</b> </div><div><ul><li>Your swim form</li><li>Your pull rhythm (some swimmers suggested singing songs that fit your pull tempo)</li><li>Your breathing</li><li>Keeping your hips up and your kick balanced</li></ul><div>On instagram, @kfirpravda had this excellent suggestion:</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJmZElqp_2wzpf0GRecJiwha9MJXIGUMPYhSQh_S90-5Elv8rR2W2-JD0aykyH-8Ne5dhsAZxity3oU-3paP3nqRJ1x156LvAA0I4QSGbx6aE_dDzWQt3oU6ROv361QUtcscHq1BkvQfE/s828/IMG_1666.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="472" data-original-width="828" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJmZElqp_2wzpf0GRecJiwha9MJXIGUMPYhSQh_S90-5Elv8rR2W2-JD0aykyH-8Ne5dhsAZxity3oU-3paP3nqRJ1x156LvAA0I4QSGbx6aE_dDzWQt3oU6ROv361QUtcscHq1BkvQfE/w328-h187/IMG_1666.jpg" width="328" /></a></div><div><br /></div><div><br /></div><div><b style="background-color: red;"><span style="color: white;">4. THAT YOU HAVEN'T TRAINED ENOUGH FOR THE SWIM</span></b></div><div><br /></div></div><div>Certified openwater and Swimjunkie swimmer, Gordon McLauglin, commented:</div><blockquote><div><i>If I worry, it's about my performance and means I haven't prepared enough. When I'm sufficiently prepared, I'm not worried, just pumped!</i></div></blockquote><p>We all deserve to feel that excited, that confident at the starting line! </p><p></p><div style="text-align: justify;"><b style="text-align: left;"><u>HOW TO DEAL WITH IT </u></b></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Follow a swim program. </b>Take the guesswork out of it and find a coach and follow a swim program that takes your skills, weaknesses, and development curve into account. If you've followed your coach's program for a specific race, then yes you have trained enough for the swim. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Swim often in the openwater.</b> Can't say it enough. If you have the kind of anxiety that eats at you in spite of your training, your coach, or the fact that you do even harder sets in training than the swim - dress rehearsals in the openwater should help. Do reconns of the course, swim in different (but safe) water and weather conditions to keep your confidence reserves up for raceday. </div><div style="text-align: left;"><br /></div><p style="text-align: justify;"></p><p><b style="background-color: red;"><span style="color: white;">5. SEA SNAKES</span></b></p><p style="text-align: justify;"><span style="background-color: white; caret-color: rgb(255, 255, 255);">First, black and white banded sea kraits are docile. They do not attack unless you goad them, touch them, or hold eye contact for too long. Most will squeeze themselves into rocks and crevices just to get away from you but what they can't help doing is coming up for air. People can mistake this for aggression, but they're just coming up to breathe. </span></p><p style="text-align: justify;"><span style="background-color: white;"><span style="caret-color: rgb(255, 255, 255);">I've had so many close calls where I was swimming, and suddenly you see this ribbon coming up in front and sometimes at you. The first few times this happened to me I did a very ugly starfish thrashing in the water to keep my momentum from pushing me into the snake. Every time but one they dunked back underwater after taking a breath. The one time a black and white didn't go quietly was when I stopped and called attention to myself with too much thrashing, and I made eye contact as I debated whether I should wait in place or swim around it. It stopped and watched me and I could see a tense coiling behind it. I swam back the way I came, but sprinting. </span></span></p><p style="text-align: justify;"><span style="background-color: white;"><span style="caret-color: rgb(255, 255, 255);">During a race, we make so much noise (our kicking, the drums, the music, the boats) that I think the majority of sea snakes retreat to their quiet spaces. </span></span></p><p style="text-align: justify;"><span style="background-color: white; caret-color: rgb(255, 255, 255);">When it comes to these rare face to face meet-ups with a sea snake, I've learned that you are much better off swimming as you were. Don't stop and call attention to yourself, just make a detour and swim away. Also, avoid craggy rocky island sides or thick sea grass, where they like to hide.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1og9r97SHZ-mUzw0Cuj6cE2gKcX7-kFFz2I_QJVEv88qOh6bCW-r2w2AfaefI0YL2Il8mU3o10XXqaBidh2mo3LMc52PLZcX-H2rE1l6xf1CVv_PTjTPY_4QXLyuvpy4IXzY9faodXQw/s959/fbworries.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="772" data-original-width="959" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1og9r97SHZ-mUzw0Cuj6cE2gKcX7-kFFz2I_QJVEv88qOh6bCW-r2w2AfaefI0YL2Il8mU3o10XXqaBidh2mo3LMc52PLZcX-H2rE1l6xf1CVv_PTjTPY_4QXLyuvpy4IXzY9faodXQw/s640/fbworries.jpg" width="640" /></a></div><br /><span style="background-color: white; caret-color: rgb(255, 255, 255);"><br /></span><p></p><p><b><span style="background-color: red; color: white;">MORE OPENWATER SWIMMING ANXIETIES</span></b></p><p>Closing out the rest of the list are all the wonderful, meaty things that used to show up at the top of the list of openwater swimming fears. Less mentioned now, thanks to all the steps the community's taken to give a) racers more opportunity to race safely in the openwater b) operational changes in races that make racing safer and c) hopefully this blog, which for years has shared tips on openwater and triathlon swimming.</p><p></p><ul><li>Panic Attacks</li><li>Being Swum Over</li><li>Currents/Rip Tides</li><li>Drowning</li><li>Cramps</li></ul><div>Here's an older post about preventing cramping during a swim: <a href="http://justaddwaterph.blogspot.com/2015/04/open-water-worst-case-scenarios.html">Avoid Cramping During Your Swim</a></div><p></p><p>Here's one of my favorite early posts about squashing your swim gremlins and swim-doubts: <a href="Here's an older post abo">Handling Fear of the Openwater</a></p><p>Here's a post about swimming in sea swells: <a href="http://justaddwaterph.blogspot.com/2013/08/part-2-ironman-703-cebu-how-to-swim-in.html">How to Swim in Sea Swells</a></p><p>There's also a previous post about what to do if your swim is against the current, and several posts that talk about being swum over .. somewhere in the archives : ). </p><p><b><span style="color: red;">IN CLOSING</span></b></p><p></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p style="text-align: justify;"></p><p><b>Train and Prepare for More than Your Race.</b> There is very little that can go wrong in a 5,000 meter swim in the pool. Worst case scenario is you get a cramp, and you simply hang on a lane line, stop at the wall, and rest or re-hydrate. </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p><ul style="text-align: left;"><li>In openwater swimming, if you need to do a 5K, you should train for a 6 to 7K. </li></ul><p></p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p><ul style="text-align: left;"><li>Swim in groups, often. Get used to swimming close to other people (when this pandemic is over!).</li></ul><p></p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"></p><ul style="text-align: left;"><li>Join race simulations to get accustomed to swimming at race pace and practice passing, and being passed. </li></ul><p></p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;">Arriving at the start line with the certainty that you did all you could to be ready for the race can make all the difference. </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"><b>Trust in Your Training. </b>If you did everything your coach asked, and you followed a program - You are ready. You can do it. </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;"><b>Attitude of Gratitude</b>. For now, long distance swimming is something only a tiny percent of the total population can do well. As long as you arrive at the shoreline well trained, informed and prepared, I recommend being in the moment, relish the experience, and be thankful for the ability to swim in the open sea. </p></blockquote><blockquote><p>As another certified openwater swimmer and Swimjunkie Challenge champ says:<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlXP0hPfCOmPevdR2-8rhmkBw-OeVOZ8pGXeXEaGIo2h9_eHTnTlQWu_0Lyt_qIKrd2p3mVxhX6oa5AYLIDsOjdAoEg3wwm24ML9mkcmSePHCjkxKfCT21nNniojQjYK6BimnPh95lSU/s828/IMG_1610.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="652" data-original-width="828" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlXP0hPfCOmPevdR2-8rhmkBw-OeVOZ8pGXeXEaGIo2h9_eHTnTlQWu_0Lyt_qIKrd2p3mVxhX6oa5AYLIDsOjdAoEg3wwm24ML9mkcmSePHCjkxKfCT21nNniojQjYK6BimnPh95lSU/w410-h322/IMG_1610.jpg" width="410" /></a></div><br /><p></p></blockquote><p>Happy Swimming, stay safe out there!</p><p> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: justify;"></p><p><br /></p><p></p></blockquote>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com5tag:blogger.com,1999:blog-199092488439703742.post-87751214417801787212020-08-12T20:16:00.007-07:002020-08-12T20:42:38.572-07:00Openwater Swimming Influencers: Who Helped You Learn to Love Openwater Swimming?<p>If you're a long time follower of this blog and my water-based mumblings, you must be feeling the pain of being away from the openwater and the pool for this long?</p><p>This pain we share, I realized that it is the product of someone, somewhere - </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p>a) introducing us to</p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p>b) encouraging us to discover </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p>c) showing us</p></blockquote></blockquote><p>what is <b>so amazing </b>about <b>openwater swimming.</b></p><p>Because I love a good story, we posted the image below on Facebook, Instagram, and Twitter, and asked: </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_193z09lzKtCvN3xKdUy7Q2cUc8r_3tzJCVW4qdNaZ2nPZzqiF7DI2N27cOcPo4Bimov-SO1-n9KvvQ3TMwvG3iEf6VFlkqve3rZcwcfQ5ypwdpYR6Ir0i1Nu0Ey3kdfp4bHr2NR-0Ws/s940/115980239_3642934402401390_5301685765845678375_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="430" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_193z09lzKtCvN3xKdUy7Q2cUc8r_3tzJCVW4qdNaZ2nPZzqiF7DI2N27cOcPo4Bimov-SO1-n9KvvQ3TMwvG3iEf6VFlkqve3rZcwcfQ5ypwdpYR6Ir0i1Nu0Ey3kdfp4bHr2NR-0Ws/w512-h430/115980239_3642934402401390_5301685765845678375_n.jpg" width="512" /></a></div><p style="text-align: justify;">It was comforting to see the community, at the time quietly suffering through the quarantines' "dry spells", sit up and give shout-outs to the special people, events, or groups who were instrumental in their path to passion for openwater swimming. </p><p style="text-align: justify;">We collated the replies and came up with the chart (scroll down) below and this list of the most influential ambassadors for openwater swimming:</p><p style="text-align: justify;"><b><span style="color: red;">1. COACHES</span></b></p><p style="text-align: justify;">Way out in front, and not surprisingly so, are the coaches. 50% of those who replied said that their coach taught them to love openwater swimming. Their storylines are similar: as your confidence in the pool builds, your coach recognizes that you need goals to stay motivated... what goal motivates more than the one that scares the heck out of you? The majority of us seem to have made our way from the safety of the pool to the majestic open seas - thanks to our swim coaches.</p><p style="text-align: justify;">As a coach myself, I know that our tribe is experiencing tough times. The restrictions on swimming and swim events have barely changed since the start of our lockdown, which was FIVE MONTHS AGO. If anything, I am praying that when swimming returns we all come out with a renewed appreciation for the outdoors and the importance of staying fit, and that this leads us back to our coaches and training.</p><p style="text-align: justify;">It's impossible to name all of the coaches here but to recognize those with the most mentions on our posts:</p><h4 style="text-align: justify;">THANK YOU COACHES</h4><p style="text-align: justify;">@bingbenares, @coachmarksantiago, @raraissa, @ronaldmolit, @moiyamoyam, @coachanthonyblss, @beagrab, @noy.basa, Coach Dale and many more - we'll see you and your swimmers in the water!</p><p style="text-align: justify;"><b><span style="color: red;"><br /></span></b></p><p style="text-align: justify;"><b><span style="color: red;">2. FRIENDS </span></b></p><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyqnoPtVuwtWckJ0Y0xh19g_xGfp0Oll7rtccZfZm2oTzOmRJNPVAsFaCdqEtqMfuLaZOIaJCBAD_LdAFwu3dYBT6NWozW0emPtU-hYO60PyjsCHLgEJZgD9sjN3Osi-7LQeNXUh1zkA4/s2000/DSCF5471.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1333" data-original-width="2000" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyqnoPtVuwtWckJ0Y0xh19g_xGfp0Oll7rtccZfZm2oTzOmRJNPVAsFaCdqEtqMfuLaZOIaJCBAD_LdAFwu3dYBT6NWozW0emPtU-hYO60PyjsCHLgEJZgD9sjN3Osi-7LQeNXUh1zkA4/w410-h274/DSCF5471.JPG" width="410" /></a></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;">We all have that one friend, yes? The kind that seems to care for us but their way of showing it is to gently convince us to risk our lives on a scary new thing? : ) </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;">Thirty percent of the responses cited <b>a friend/team mate</b> as the reason why "you got into this whole openwater thing". What a perfect gift to give a friend, the introduction to a healthy new sport, and an action packed summer to look forward to every year. I particularly like the stories where it starts out as a one-time dare, and you end up loving it while your friend watches as you keep registering for more races. The best stories are when you both keep going, and continue to invite more friends into your swim circle. </span></div><p style="text-align: justify;">It helps to have wildly impassioned ambassadors of the sport. Bobbit Suntay for example, started out as the head of the professional video team documenting one of our swims. Our racers, their experiences, and the positive vibes at the races left a permanent impression on him and now he signs up for any openwater swim he can squeeze into his busy schedule. He was mentioned the most as 'the friend that made them love openwater swimming'. </p><p style="text-align: justify;">Our certified swimjunkies, racers who join more than one Swimjunkie Challenge race a year over several years, are a growing group of openwater swimmers whom we've come to see as family. They never fail to share their inspiring openwater swimming experiences and by example, they are indispensable when it comes to growing the sport.</p><p style="text-align: justify;">THANK YOU FRIENDS Gene T. and Gene T., Mikey V., Dato A., Fredric, Hamilton C., the Ogsimers, Roy B., Janice C., the Villamors, Meagen, Julia, Mila, Danny R. and so many many more.</p><p style="text-align: justify;"><br /></p><p style="text-align: justify;"><b><span style="color: red;">3. A PARTICULAR RACE</span></b> </p><p style="text-align: justify;">Ten percent (10%) of those who replied said that one or more of the Swimjunkie Challenge races made them learn to love openwater swimming. We can't put our finger on which of the three that is, but we can imagine.</p><p style="text-align: justify;"><b><span style="color: #0b5394;"><u>Swimjunkie Challenge VIP LOBO -</u> </span></b></p><p style="text-align: justify;"><b>Because it's a swim in the world's center of marine biodiversity.</b> What a privilege, and a reminder that every new openwater swimmer is a new ambassador for clean and safe seas! Lobo is usually the maiden swim of someone new to Swimjunkie Challenges. The shortest swim leg in the entire series is here, the 2.5Km swim. What the swimmies may or may not know is that swimming in Lobo is tough hehe. The currents come in like clockwork and they are formidable. Anyone who finishes the swim here, is a tough swimmer and you're ready for bigger/longer swims. <i>(2.5Km and 5Km swims)</i></p><p style="text-align: justify;"><b><u><span style="color: #0b5394;"><br /></span></u></b></p><p style="text-align: justify;"><b><u><span style="color: #0b5394;">Swimjunkie Challenge EL NIDO - </span></u></b></p><p style="text-align: justify;"><b>Because it's a swim at one of the world's most beautiful islands.</b> Seriously, this is the epitome of a race-cation. Race central is just 10minutes away from the airport, the start and finish lines are within walking distance of beautiful resorts and a solid selection of restaurants; the course is typically the calmest in the series and you are always within sight of the 4km long beach. El Nido, Palawan is on <span style="color: #444444;">Travel & Leisure's List of 2020's Most Beautiful Islands in the World</span>.<i> (4Km, 8Km, 12Km swims)</i></p><p><b><u><span style="color: #0b5394;"><br /></span></u></b></p><p><b><u><span style="color: #0b5394;">Swimjunkie Challenge CARAMOAN -</span></u></b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUnvhR3NG0klMguIxYU-YfbA9pE_7y0eWqoW5nOBYMf1uc7Vtk4nO7k6q27RBiNHUAHJX-6IZ6MjrcMXb_rP_cg5D_aB638zrulrWyIltmTxnT_bGMzGVDiVVIDy048-6YxuC53jUBOlg/s377/utjyh.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="377" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUnvhR3NG0klMguIxYU-YfbA9pE_7y0eWqoW5nOBYMf1uc7Vtk4nO7k6q27RBiNHUAHJX-6IZ6MjrcMXb_rP_cg5D_aB638zrulrWyIltmTxnT_bGMzGVDiVVIDy048-6YxuC53jUBOlg/w303-h251/utjyh.jpg" width="303" /></a></div><p><b>Because it's been called one of the best openwater swims in Asia. </b></p><p style="text-align: justify;">We'd love to think that it IS one of the best openwater swims in Asia : ) It certainly is one of the most beautiful poster-boy examples of a tropical island hopping swim, with hydration stops at four different beaches and a course that takes you over three coral fields.</p><p style="text-align: justify;">The race will be on its 6th year next year and features the longest swim loop in the country at 5km long (other races will have a course of 1.5 to 2 loops or more to reach 5km). A fact that we'd like to highlight: last year the safety crew to swimmer ratio was 3:1 <i>(5Km, 10Km, 15Km swims)</i>.</p><p style="text-align: right;"><span style="font-size: small;">*VRC Swimming is a Hong Kong based swim club.</span> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaKWxorP8mvo_DeIlOzEFE0bAAVun30JBqHGAJ9AliGpo_qnUDS8TIGjRg6QODxnSUBOhoD3YB2OT48R04zfSQhYrjs9yx1nr4qHTmUMXY21Q22gMqZDHOgM74cy-Jnb_0gsS7rTbO-9k/s1229/whoinfluenced.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="770" data-original-width="1229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaKWxorP8mvo_DeIlOzEFE0bAAVun30JBqHGAJ9AliGpo_qnUDS8TIGjRg6QODxnSUBOhoD3YB2OT48R04zfSQhYrjs9yx1nr4qHTmUMXY21Q22gMqZDHOgM74cy-Jnb_0gsS7rTbO-9k/s640/whoinfluenced.jpg" width="640" /></a></div><p><br /></p><p><b style="text-align: justify;"><span style="color: red;">4. A SWIM SCHOOL/ORGANIZATION</span></b></p><p style="text-align: justify;">Seven percent (7%) of the responses mentioned a swim school/organization as the reason why they love openwater swimming. In the Philippines these were: <a href="https://www.facebook.com/SwimAcademyPH/" target="_blank">The Swim Academy</a>, <a href="https://www.facebook.com/swimcentralph/" target="_blank">Swim Central</a>, <a href="https://www.facebook.com/pg/fitphtri/about/?ref=page_internal" target="_blank">FIT PH</a> and <a href="https://www.facebook.com/BertLozadaSwimSchool/" target="_blank">BLSS</a>.</p><p style="text-align: justify;">But the organization with the most mentions is <a href="http://www.splashfoundation.org/en/" target="_blank">Splash Foundation</a>, a group we admire and are so impressed by. Splash was founded to offer free swimming programs in Hong Kong for migrant domestic workers and refugees. We are extremely proud to have met several Splash coaches and graduates who've registered and raced in our events. The foundation accepts donations on their website, please check it out as swimming is a gift that lasts a lifetime.</p><p style="text-align: justify;"><br /></p><p><b style="text-align: justify;"><span style="color: red;">5. THE COMPANY </span></b></p><p style="text-align: justify;">A couple of responses mentioned 'The Office' as the reason why they started to love openwater swimming. We were aware that more and more companies have been incorporating health and wellness into their benefits and policies but these were initially skewed to gym memberships or running/cycling/crossfit/yoga activities. </p><p style="text-align: justify;">First Gen Corporation is known as a responsible energy company and is one of the few companies in the country driving the vision to become a decarbonized world. A dream partnership, the company has been a five-year sponsor of Swimjunkie Challenge in the Verde Island Passage, to support the preservation and protection of the world's center of marine biodiversity. </p><p style="text-align: justify;">Over the last three years First Gen has fielded employee racers at the Swimjunkie Challenge VIP LOBO. Last year there were around 20 racers from First Gen, including their chairman, who won in his age group in the 5k.</p><p style="text-align: justify;">The elements that set our sport apart: </p><p style="text-align: justify;"></p><ul><li>it's set <span style="color: #073763;">outdoors with excellent ventilation</span>, </li><li>high <span style="color: #073763;">saltwater content </span>in the oceans kills most viruses, </li><li>it builds <span style="color: #073763;">exceptional lung capacity and strengthens respiratory muscles.</span>.</li></ul>also set up the sport as an attractive and logical sport option for the new normal or post respiratory-based pandemic setting. <p></p><p style="text-align: justify;">As an openwater swimming crusader, I hope more companies encourage openwater swimming in their wellness policies. As an event organizer, I really hope more companies support openwater swimming. </p><p style="text-align: justify;"><b><span style="color: red;"><br /></span></b></p><p style="text-align: justify;"><b><span style="color: red;">6. </span></b><b><span style="color: red;">THE BLOG</span></b></p><p>A couple of mentions that this, our Just Add Water Openwater and Triathlon Swim Tips Blog, is the reason why they've learned to love swimming in the openwater. 1000 heart eyes. </p><p>This blog opened up so many doors for yours truly, to think it started as a way for me to sleep at night - because writing about swim errors and how to fix them is easier than seeing them in my head all day. Thank you for checking in on the blog all these years!</p><p>Not so much a pivot, more like a quarter turn ๐, most public pools are closed but private pools are open in some areas. I've started to accept <b>Film-It-Yourself Swim Analysis,</b> if you're one of the lucky ones with access to a private pool, we tell you how to take the best video angles and we'll put your swim analysis together out of your videos. Sign up here: <a data-ft="{"tn":"-U"}" data-lynx-mode="origin" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fdocs.google.com%2Fforms%2Fd%2Fe%2F1FAIpQLSdCVZA08-P3A8JB3dF5k8ncK-T1z9-BxjY-Ibneq9m_bjeY5g%2Fviewform%3Ffbclid%3DIwAR12Gx5Q6tXi3WU8o6qIncMJ9jXL5IsWxJNWMWc0opLwCfvA-AfDtKN5V8E&h=AT2UjtmgT2V_n29OiOCh1G7Hv28Y9U2lCjkltrvruJ_jbiDWnEJ0izc_yzR6s02m52-cE3I4Q_k3j-PoKQw_ggxNM5vmX7Alqfs-HzB8uxCCTMSo7ifRXDT2Xb39-VgkSf2I3JDBQFB1oZzYZujGwqfy2-I4k3NACdbfB3qg1AFg-sx4o_P1TwnXFy6jeRul79SqdJCPqFRGpo_r5iaZRLy6Y6APJlKiHolpdyOKgvFO3ohrSbv0165gtFwNpF4_kHm1ak8QcYjsKaFYgLJvQ_7lCWJwsTgbcWrMVbOGX7G5D_q1mj-vszSY0Wx5-qbyBO9PGe9tMXuuv4aB9BBIY87h5_W6XcXjrqvEiRPBP4EBtiHua5brLZv0bsfhhRzUrmioOQTmsXPazchZWuNnt0FjTsoVy7odkiZumnhbyMwk3Ma0LBqiRlRlPCh0uZQhZY-7BT_TXrjmzmuGc-vL9FBpcvt_SvBQYX7i9K-qJIgtO7nGm8xJ8FskvSbQiK7_pQouKJfr-7HAUfSE8o54g4-nCKFvGc6rTDL8RJl-KLyMGI7IxNhiSEaN-CaYkwneFCTRhXXUTYkMV4KVZWCghTWtE1wh0phtFie7nATGVVvRy8rZbKJ1IaNeHgDdcGbPSDr1xFdo" href="https://docs.google.com/forms/d/e/1FAIpQLSdCVZA08-P3A8JB3dF5k8ncK-T1z9-BxjY-Ibneq9m_bjeY5g/viewform?fbclid=IwAR12Gx5Q6tXi3WU8o6qIncMJ9jXL5IsWxJNWMWc0opLwCfvA-AfDtKN5V8E" rel="noopener nofollow" style="color: #385898; cursor: pointer; font-size: 14px; text-decoration: none;" target="_blank">https://docs.google.com/โฆ/1FAIpQLSdCVZA08-P3A8JB3dโฆ/viewform</a></p><p>I look forward to new blog fodder : )</p><p>IN SUMMARY</p><p>Thank you to all of the openwater swimming influencers in our community! Swimming is a lifetime gift, swimming is a life skill, every openwater swimmer is an ambassador for clean and safe seas - so we need more of us : )</p><p>Happy Swimming (hopefully soon)!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBWlvhvb_WnUdBHOhDML9hT1AafKncm2lRWhNzKiRFhDJbXxFIrafxALyjC7eqKrxPRBUGb9FOi0sw-ZBO7V5bT2RbLB63d0Asbev-nhCmfQWp9MUL8yckehyphenhyphenSgLPQOPjf_jG9-ugTioA/s768/IMG_4615.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBWlvhvb_WnUdBHOhDML9hT1AafKncm2lRWhNzKiRFhDJbXxFIrafxALyjC7eqKrxPRBUGb9FOi0sw-ZBO7V5bT2RbLB63d0Asbev-nhCmfQWp9MUL8yckehyphenhyphenSgLPQOPjf_jG9-ugTioA/s768/IMG_4615.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBWlvhvb_WnUdBHOhDML9hT1AafKncm2lRWhNzKiRFhDJbXxFIrafxALyjC7eqKrxPRBUGb9FOi0sw-ZBO7V5bT2RbLB63d0Asbev-nhCmfQWp9MUL8yckehyphenhyphenSgLPQOPjf_jG9-ugTioA/s768/IMG_4615.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBWlvhvb_WnUdBHOhDML9hT1AafKncm2lRWhNzKiRFhDJbXxFIrafxALyjC7eqKrxPRBUGb9FOi0sw-ZBO7V5bT2RbLB63d0Asbev-nhCmfQWp9MUL8yckehyphenhyphenSgLPQOPjf_jG9-ugTioA/s768/IMG_4615.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBWlvhvb_WnUdBHOhDML9hT1AafKncm2lRWhNzKiRFhDJbXxFIrafxALyjC7eqKrxPRBUGb9FOi0sw-ZBO7V5bT2RbLB63d0Asbev-nhCmfQWp9MUL8yckehyphenhyphenSgLPQOPjf_jG9-ugTioA/s768/IMG_4615.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBWlvhvb_WnUdBHOhDML9hT1AafKncm2lRWhNzKiRFhDJbXxFIrafxALyjC7eqKrxPRBUGb9FOi0sw-ZBO7V5bT2RbLB63d0Asbev-nhCmfQWp9MUL8yckehyphenhyphenSgLPQOPjf_jG9-ugTioA/s768/IMG_4615.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com3tag:blogger.com,1999:blog-199092488439703742.post-76348995541909688812020-07-01T02:42:00.001-07:002020-07-01T02:42:10.968-07:00How to Choose a Pair of Goggles for Openwater SwimmingThis started out as a written post and I gave up after fumbling over descriptions of lenses and such. <div><br /></div><div>In this instance, it might be better to show you how to choose a pair, rather than write about it.</div><div><br /></div><div>At least I hope it was a better option, as this would be my first ever narrated video/instructional and the quarantine made me do it ๐ฌ. </div><div><br /></div><div>Am thinking of doing a similar series for swim errors. Let me know if that's a good idea? </div><div><br /></div><div>And so, I give you, TIPS ON CHOOSING A PAIR OF GOGGLES FOR OPENWATER SWIMMING: A Video. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/4SIwVOsu7Ww" width="320" youtube-src-id="4SIwVOsu7Ww"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><br /></div><div><br /></div><div>Happy Safely Distanced Swimming! </div><div><br /></div><div><br /></div>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com4tag:blogger.com,1999:blog-199092488439703742.post-71988534472154911792020-06-20T02:05:00.002-07:002020-06-20T05:16:40.711-07:00How to Re-Start Swim Training, After Months Out of the Water (Post COVID-19 Quarantine)<div class="separator" style="clear: both; text-align: justify;">
100 days. We made it through 100 days out of the water and, where's a happy-cry emoji when you need one!?</div>
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Our training pool at the <a href="https://www.vsportsclub.com/" target="_blank">Village Sports Club</a>, re-opened two weeks after a few sports-related quarantine restrictions had been eased. Simple but strict safety measures were in place at the pool: shower rooms were closed, you have to come dressed to swim and leave as soon as you're done; 1-2 hour training slots are available and must be reserved in advance; maximum of one member per lane; the pool is open for lap swimming only; medical forms are filled out upon entry and mask-wearing is mandatory up to the pool deck. </div>
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Small sacrifice, if you ask me. <b>I am so grateful</b> to be back in the water!</div>
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<span style="background-color: red;"><span style="color: white;"><b>DETRAINING</b></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_EF5Qdl2QY0VM-nwskUnd7qAi4Jv6WsvlH9pJfu0HeivEWjhTGsSfXoDcR5yrYklfp52-ysWFHfZoSGkfBAMcugy6aqdR82lv4QDXsQBU_kBKRgDfFtiKbsrYqp-6j-R2Ho-ms_J4kT4/s1600/swimjunkie_47415094-2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1058" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_EF5Qdl2QY0VM-nwskUnd7qAi4Jv6WsvlH9pJfu0HeivEWjhTGsSfXoDcR5yrYklfp52-ysWFHfZoSGkfBAMcugy6aqdR82lv4QDXsQBU_kBKRgDfFtiKbsrYqp-6j-R2Ho-ms_J4kT4/s640/swimjunkie_47415094-2.png" width="420" /></a></div>
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My coaches used to say, โ<i>What we work on for three weeks, can be lost in a day</i>โ, before giving us extra long workouts on Saturday before our rest day : ). Active swim training programs discourage anything longer than two days away from the pool because three days away is enough to diminish your feel for the water. The thing about skipping days, or even weeks after regular swim training, is that you can come back quickly ... after suffering through a few sluggish sessions in the water first. </div>
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The FINA Sports Medicine Committee sent out a notice to the swim community advising that the physical effects of detraining will be significant after these unprecedented 2-3 month lockdowns, and that coaches and athletes need to understand how it works. This is particularly important for athletes (triathletes and openwater swimmers heads up) who come back to training with 2020 competitions in their sights. </div>
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Your post-quarantine swim comeback is nothing like the return from the Holiday Off-Season or a triathlete emerging from a post-Ironman hiatus. The holiday break is at most a month away from the pool, most likely a few swims, rides, and runs peppered before and after big meals .. I mean on weekends; while an Ironman recovery suggests a gentle decrease in activity for a few weeks following the race. This is our first time to be away from the pool and going desert-dry for an agonizing 70-100+ days. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3vFqcGtUM4f4kOrzHY8vs2UJJ-J9VluJLLEPch-vy975yVFbm5Kn33cx_4ZUccFie42RRYNaj_lDYdbFSjY-GzC31rOQwVlCJp05pUgrLfXisEa183vPnp0pbe-3E4SZ8ncUxXH5Mfk/s1600/IMG_2225.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="openwater swimmer on a beach" border="0" data-original-height="619" data-original-width="619" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3vFqcGtUM4f4kOrzHY8vs2UJJ-J9VluJLLEPch-vy975yVFbm5Kn33cx_4ZUccFie42RRYNaj_lDYdbFSjY-GzC31rOQwVlCJp05pUgrLfXisEa183vPnp0pbe-3E4SZ8ncUxXH5Mfk/s320/IMG_2225.JPG" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">so near yet so far</td></tr>
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A paper on <i>Cardiorespiratory and metabolic characteristics of detraining in humans</i> (Mujika and Padilla, 2001) defined detraining as:</div>
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".. the partial or complete loss of training-induced adaptations, in response to an insufficient training stimulus."</blockquote>
These training-induced adaptations (physiological and metabolical changes accumulated over the time we were training) are the building blocks of everything we hope to have on raceday: fatigue resistance, <span style="text-align: justify;">endurance, speed, power, feel for the water, etc. </span><br />
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<li><span style="text-align: justify;">Studies have shown that after over 4 weeks of training cessation, any aerobic endurance or cardiovascular fitness gains you had acquired before the lockdowns are completely lost. ๐ฌ savage.</span></li>
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<li><span style="text-align: justify;">Your respiratory muscles weaken significantly if you stop exercising for longer than 4 weeks. Muscles in your lungs, diaphragm, and abdomen weaken from reduced training stresses making the oxygen delivery to the rest of your body less efficient. </span></li>
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<li style="text-align: justify;">Going over four weeks without training does not appear to affect muscle strength but it does affect power and muscular endurance. So you can still lift yourself slowly out of the pool (assuming you could do that before the quarantine) but for the first week at least, your arms may feel like jelly or unable to "shake" the lactic acid away after swimming a few hundred meters.</li>
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<span style="color: white;"><span style="background-color: red; caret-color: rgb(255, 255, 255);"><b>IF WE CAN'T SWIM YET, IS THERE A WAY TO MINIMIZE THE EFFECTS OF DETRAINING? </b></span></span></div>
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<span style="text-align: justify;">A recent article by Craig Lord, Editor in Chief of <a href="https://www.swimmingworldmagazine.com/" target="_blank">Swimming World Magazine</a>, cited a study by Neufer et al. (1987) where: with over 4 weeks of training reduction or cessation, power is impaired. However, impairments in performance were significantly lower when swimmers continued to train with just 30% of their prior training volume. High intensity physical activity accounted for 40% of the total variance in performance suggesting that it can play a part in reducing loss of power after a long break. </span><br />
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<span style="text-align: justify;">Basically: </span><br />
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<span style="text-align: justify;">Stay active on a daily basis. And be creative. Find ways to activate swim-specific muscles or do exercises that mimic swim movements. </span><br />
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<b style="background-color: red;"><span style="color: white;">HOW TO COME BACK TO SWIM TRAINING PROPERLY</span></b></div>
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Oversimplified, but these are key things to focus on when you get back to the pool.<br />
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<li>Regain feel for the water.</li>
<li>Prepare to start with better technique.</li>
<li>Follow a training program.</li>
<li>Be Patient.</li>
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Here's a sample scenario. By all indications it looks like the Ironman Philippines is a go on October 25, 2020.<br />
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That's 18 weeks to get ready for a 3.8Km swim, a 180km bike, and the 42km run.<br />
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YIKES. I have a feeling most of those registered for the IMPh have biked indoors and racked up even more mileage than before the lockdowns. There is some catching up to do on the running, although the rules on outdoor running eased up much earlier than other sports.<br />
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18 weeks sounds like a lot of time for the swim, yes? ๐ <br />
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Let's assume you re-start by swimming 3x a week.<br />
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Week 1: <b>Devote to Feel for the Water and Body Position.</b><br />
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Do not obsess about distance. Do not obsess about time. Swim to re-acquaint yourself with the water, whatever distance you think you want to finish, swim less than that on your first day back. Each workout can be as short as 1600m or less, particularly for Day 1.</blockquote>
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Do your closed-fist swims and do your drills for body position, posture, and balance in the water. </blockquote>
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Week 2: <b>The Same, But Pay Attention to Your Form When Breathing.</b><br />
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Continue to pay close attention to swimming with an engaged core (posture and body position and balance) and add proper breathing technique to the mix. Don't get me started on why we need to train bilaterally and breathe on whatever side we want to on raceday (it's on so many posts on this blog!). </blockquote>
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Such a rare opportunity to start from scratch the right way. You can hover at 2000m distances but pay attention to your stroke and how you feel. Stop when your form is ๐ฉ.</blockquote>
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Do drills to practice your streamline, drills to train breath timing and proper breathing form. Continue with the drills for body position, posture, and balance because that isn't coming back after just 3 swims!</blockquote>
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Week 3 to before the taper period starts: <b>Time to Rack Up.</b><br />
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It's time to add to your training volume but please follow a training program, or work with a coach. The rule of thumb is to carefully load up by 5%-10% every week, with some recovery in between. So if you swim a total of 6,000m on week 2, by week 3 that means you're just swimming 2,100-2,150m per session. </blockquote>
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Working backward, your longest swim session should be around 6,000m just before your taper period. You have to take your 2,100-2,150m workouts to 6,000 with just 5-10% weekly increases. You have JUST ENOUGH TIME to make it happen by adding no more than 10% to your total mileage per week.</blockquote>
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5-10% is not a random suggestion, this takes detraining into account and allows your body to readjust, minimizing the very real risk of injury if it fails to adapt to the increasing workload. The spirit may be willing but your detrained body is like, NOPE.</blockquote>
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*The drills don't stop, you should continue to have designated days to work on your swim technique gaps. </blockquote>
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<b><span style="color: red;">IN CLOSING</span></b><br />
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We are all raring to get back into the water and that drive, the energy, and for some a feeling of invincibility, can potentially lead to too much too soon.<br />
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Detraining is real. Your muscles, cells, age, genetics, pre-quarantine fitness level, post-quarantine fitness level etc. will determine how long it is going to take to get back to fighting form. The biggest mistake we could make is to set back our comeback through injury, or burnout. A second mistake would be to skip weeks 1 and 2 and dive straight into increasing your training load.<br />
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Don't waste the opportunities here. You can restart your swim training with better swim technique and purge some of the things that would normally get you featured on this blog hehe.<br />
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If you do not have a race this year, take more time to work on your swim technique. You can book a swim analysis on your fourth week of training (IF it's safe to do so and quarantine rules allow) when you're feeling closer to your old self again and there's a little more endurance to hold swim corrections.<br />
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I'm excited for us. Don't let your guard down though, stay safe and healthy. Happy Swimming!<br />
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<i style="caret-color: rgb(51, 51, 51); color: #333333; font-family: "Helvetica Neue Light", HelveticaNeue-Light, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 14px; text-align: justify;">P.S. We're not sure what happened, but we're unable to reply to comments on our posts. Reported it, but no helpful replies so far. Please know that we LOVE your comments and we read them all, so please comment away : ) </i>swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com2tag:blogger.com,1999:blog-199092488439703742.post-25169597730202223502020-03-16T02:05:00.001-07:002020-03-26T00:26:46.740-07:00Swimmers, What to Do When You Can't Get to a Pool - Coronavirus Edition<div style="text-align: justify;">
There are a total of four public swimming pools within a 30 minute drive radius of where I live. Three are 25meters, and one is a 50meter pool. </div>
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If you count membership clubs where you need a member to vouch for you, and the pool fees are higher, that's three more 25m pools within the same area. </div>
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<b>As of this afternoon, ALL seven pools are closed</b> due to COVID-19 control measures. Completely agree with the measures, they are absolutely necessary. But still, NO SWIMMING UNTIL THE COMMUNITY QUARANTINE IS OVER.</div>
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<b><span style="color: #cc0000;">MOOD:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCcHOLO6FmBbJuF0fGLfjmyhmHUgpYhnAMHkG6_eSxvC3cp5BpEpllQxk_Rl4Q4CkxC1N4dsPorQOF-wt9nmysDSBzD3gxPe3DCGTQzlt8WD7jmHLjxtNvY-IGUrZQale6IAi74877haE/s1600/tenor.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="123" data-original-width="220" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCcHOLO6FmBbJuF0fGLfjmyhmHUgpYhnAMHkG6_eSxvC3cp5BpEpllQxk_Rl4Q4CkxC1N4dsPorQOF-wt9nmysDSBzD3gxPe3DCGTQzlt8WD7jmHLjxtNvY-IGUrZQale6IAi74877haE/s400/tenor.gif" width="400" /></a></div>
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<span style="color: #990000;"><b><br /></b></span></div>
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<span style="color: #990000; font-size: large;"><b>HOW LONG BEFORE YOU LOSE </b></span></div>
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<span style="color: #990000; font-size: large;"><b>THE FEEL FOR THE WATER </b></span></div>
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<span style="color: #990000; font-size: large;"><b>OR LOSE SWIM GAINS? </b></span></div>
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<span style="color: #990000; font-size: large;"><b>WHAT CAN YOU DO ABOUT IT?</b></span></div>
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<span style="color: #990000; font-size: large;"><b><br /></b></span></div>
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It's a little unfair. Long breaks from swimming are harder to come back from compared to the same amount of time away from cycling and running. For someone who swims regularly, two straight days out of the water and you feel clunky on your next swim. It takes a while to catch a rhythm and you feel it in your stroke. After a week away from the water, your cardio fitness takes a hit and your muscles shorten. So the first swim back after a week feels like - see Dean Winchester on a bad day. </div>
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<b><span style="background-color: red; color: white;">DRYLAND:</span></b></div>
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There is no such thing as a perfect replacement for missed swim workouts but think of this time as an opportunity to work on gaps holding your swim performance back. Dryland workouts can address any one of the missing links to your swim fitness:</div>
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<ol>
<li>STRENGTH</li>
<li>FLEXIBILITY</li>
<li>MOBILITY </li>
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Don't tune out! There are solid tips below, I promise : )</div>
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I have always been a HUGE believer in strength and conditioning for swimmers. When I was on my youth swim team, at 12 years old I knew instinctively that my best friends (and closest competitors) and I were doing the same workouts 5-6 times a week. Our times during main-sets were almost identical so we improved as a group and always seemed to trade podium places at the races. We didn't have any weights at the time so on a whim, I started bicep-curling and tricep-lifting the encyclopedias at home. Whuuuut. No they weren't online, these were actual voluminous paper-made leather-bound beauties. No exaggeration, on my next race I won all my key events, without the usual finish judge split-second touches at the wall. </div>
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Cut to today and my surprise that not enough importance is given to strength and conditioning for even our national swimmers. I had the great privilege to train national openwater swimmers for the last SEA Games. Rude awakening for all of us when I put them through their first core session (see video). Wobbling during a side plank or early shaking on a regular plank are strong indications that your core is weak. </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy74GYR_P0f0O-itKde9ZSmUlR2DTIQU6-9uvd1edj9Lof2k7ywvz6S4lghfIi1Cjd8rH8hfwLR7CCsXUFFcA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br />
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The core keeps you from falling apart during the swim. You can have the strongest upper body and shoulders, a killer kick, but if after a few kilometers of swimming (or less) your core fails, so does your balance and your streamline. Imagine, these young men need a solid core for 10 kilometers of swimming.</div>
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So .. yeay for rude awakenings because they worked on their core, and were so much better for it. If we hadn't done the dryland session, we wouldn't have known this gap existed. </div>
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<blockquote class="tr_bq" style="text-align: left;">
<span style="background-color: red; color: white;">Are there gaps in your STRENGTH that keep you from improving your swim? </span></blockquote>
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Here are some things to watch out for:</blockquote>
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<ul>
<li><span style="color: blue;">When you lift yourself up out of the pool, do you do either of the following: use the ladder, or struggle and wiggle to push yourself up the wall? </span> <b>YOU LACK UPPER BODY STRENGTH : push-ups, pull-ups, tricep dips</b><span style="text-align: center;"> </span></li>
</ul>
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<ul>
<li><span style="text-align: center;"><span style="color: blue;">When you do a 30second side-plank or a 45-second regular plank, do you start to shake and/or wobble?</span> <b>YOUR CORE NEEDS WORK: plank variations, Russian twists, leg lifts etc. </b></span><span style="text-align: center;"> </span></li>
</ul>
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<ul>
<li><span style="color: blue;">When you swim with other people and they push off the wall, do you get left behind or you're pulling and thrashing soon after the wall and they're ahead and still gliding?</span> <b>YOU LACK EXPLOSIVE POWER IN YOUR LEGS: burpees, lunges, squats, jump-rope</b></li>
</ul>
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<blockquote class="tr_bq" style="text-align: left;">
<span style="background-color: red; color: white;">Are there gaps in your FLEXIBILITY that keep you from improving your swim? </span></blockquote>
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Here are some things to watch for:</blockquote>
<blockquote class="tr_bq">
<ul>
<li><span style="color: blue;">When you use a kickboard, are you barely moving or worse, sometimes moving backwards? If it's because you don't point your toes enough - </span> <b>YOUR ANKLES LACK FLEXIBILITY : ankle circles, jump-rope</b></li>
</ul>
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<ul>
<li><span style="color: blue;">When you hold a kick board out in front, are you unable to keep your head up or hold the arms straight out for very long? </span><b>YOUR SHOULDERS AND TRAPS ARE TIGHT: arm circles, bands work</b></li>
</ul>
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<span style="background-color: red; color: white;">Are there gaps in your MOBILITY that keep you from improving your swim? </span></blockquote>
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With better flexibility, you can improve the range of motion in your joints. </blockquote>
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If you work on fixing your tight shoulders for example:</blockquote>
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<ul>
<li>Your pull frequency/cadence should improve</li>
<li>Your shoulder roll and reach should improve</li>
<li>Your ability to use more force on the pull can improve</li>
</ul>
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<b><span style="color: #cc0000;">IN CLOSING</span></b></div>
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<b><span style="color: #cc0000;"><br /></span></b></div>
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These quarantines, lock-downs and training in the time of covid-19 will pose challenges for coaches and athletes alike. But by now we all know that this is almost insignificant when compared to the returns of social distancing, practicing good hygiene, and staying healthy, yes?</div>
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I suppose my point is, it's not a total loss training wise. Swimmers can make this time productive even out of the pool. </div>
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I wish you well, hope to see you in the water soon, happy dry-land training.<br />
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<i>P.S. We're not sure what happened, but we're unable to reply to comments on our posts. Reported it, but no helpful replies so far. Please know that we LOVE your comments and we read them all, so please comment away : ) </i></div>
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swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com2tag:blogger.com,1999:blog-199092488439703742.post-28493607503316382402019-09-21T22:54:00.000-07:002019-09-21T23:12:15.792-07:00Swimanalysis Sunday: Fangirling over Michelle Vesterby's Ironman Swim ClipAs the title says, I have been fan-girling over a 25 second clip of Michelle Vesterby catching up to the back end of the men's pro wave at IM Italy yesterday. The women's pro field left a full FIVE MINUTES AFTER the men.<br />
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Have I checked if she managed to retain that lead until the end? No, but I might, . .. after my 50th or 60th view of the clip. : )</div>
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I am watching for the swim form! I am transfixed by the control displayed, the stroke rhythm, and distance covered in under 30 seconds. </div>
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<img border="0" data-original-height="493" data-original-width="959" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY4K2VvW_DvNSDdhnnLfK7jffSI1bYMM_UulCnqV1wMAvIm-iZTW7Vxf0flgQv_OjbP7tg6u5bH3RHDVYJ0khEGoJ6upiXiXq6OCBtDZCynT-3coyMKvvBqZqiUEspdKKSZxB8Y3cN16w/s640/5eyhg1.jpg" width="640" /></div>
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Click here to watch: <a href="https://www.facebook.com/IRONMANnow/videos/931272517237069/">Ironman Italy Swim: Michelle Vesterby</a></div>
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<b><span style="background-color: blue; color: white;">WHAT TO NOTE :</span></b></div>
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<b>A great rhythm</b>. Love the repeating pattern of three strokes and a breath on the left then three strokes and a breath on the right, followed by sighting on three successive stroke cycles. </div>
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<li>Bilateral breathing on a long swim (3.8km) helps to delay or stave off fatigue that can come with only working/breathing on one side.</li>
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<li>The three successive sight cycles are seamless, virtually zero change in the tempo of the pull cadence. Rather than relying on a single glance (and possibly lingering split seconds longer) the three quick glances still form a picture while keeping the rhythm going. </li>
</ul>
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<li>At the return to the six uninterrupted strokes pattern you can see the stroke lengthen out and she picks up speed as she powers past the swimmer on her right. </li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixDoNAYW7bq6CQAqC4vla7kDrWyGznN6JacgfdTC1pv56z09gOxHZ2P-GUPdI3Eiz2BDsWwvgCZ10tE_fLRO0DgwslfOGFi5RLLAJ6uIlbAYL4NHwtXQIsnxjGo-OLa7yel_0AKjUXSaE/s1600/yrty2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="683" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixDoNAYW7bq6CQAqC4vla7kDrWyGznN6JacgfdTC1pv56z09gOxHZ2P-GUPdI3Eiz2BDsWwvgCZ10tE_fLRO0DgwslfOGFi5RLLAJ6uIlbAYL4NHwtXQIsnxjGo-OLa7yel_0AKjUXSaE/s320/yrty2.jpg" width="320" /></a></div>
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<b>Awesome cadence.</b> She is pulling at roughly 85-95 strokes per minute.<br />
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<li>Cadence is very individual. If your form is balanced and streamlined, pulling faster and stronger will make you swim faster. If you are like most age-groupers (who start swimming later in life) then you stand to improve more through adjustments on your technique. </li>
</ul>
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<li>Swimming at 80 strokes per minute or more is a skill built over time. It takes Km's and Km's of training to build aerobic and muscle endurance at that level. </li>
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<ul>
<li>For the age-grouper, it's a balance of working on your form first, and then increasing your average cadence.</li>
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<b>Form.</b> As it is with most swimmers who lead their fields, her body position is high in the water, her head stays low at the breath, and you can see the propulsion generated with every pull cycle.<br />
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<ul>
<li style="text-align: justify;">Will highlight though that the sighting method used is to sight up and fall into the breath on the left side. The movement is so snappy, it barely changes the tempo of her pull.</li>
</ul>
<ul>
<li style="text-align: justify;">If you can sight and fall into your breath this smoothly it is certainly less disruptive than breathing and sighting separately. Any time you take your head position out of neutral it adds drag; breathing and sighting separately, that's two instances when your head is out of the streamlined position. </li>
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<span style="background-color: blue;"><span style="color: white;"><b>COMPARISON</b> (MV vs swimmer on the right)</span></span></div>
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Cadence: 85-90 vs 55-65</div>
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Breathing: bilateral vs right-side</div>
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Sighting: every 6 strokes vs every 8 strokes</div>
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Glean what you will from the observations : )</div>
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At this same race Lukasz Wojt broke the IM Italy swim course record (that's not him in the video). He swam with an average pace of 1:10/100m!! WOW. His breathing and sighting patterns are more flee-flowing, switching from one-sided breathing to bilateral and sighting every 6 strokes and then in succession at times. </div>
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You can see the power in his swim, his cadence is just slightly slower than MV's, and he has an insane 6-beat kick on a 3.8km swim before a bike and run. </div>
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<b><span style="color: #990000;">CONCLUSION:</span></b></div>
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There's a saying that kids close their ears to advice but open their eyes to examples. I hope this post helps advice-wise, but as far as good examples go, the swim form on this clip is ๐๐๐.</div>
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Happy Swimming! </div>
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swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com5tag:blogger.com,1999:blog-199092488439703742.post-37984871420370444792019-08-23T00:59:00.000-07:002019-08-23T01:08:10.533-07:00A Workout for When You're Exhausted, But Can't Afford to Skip a Swim<div class="separator" style="clear: both; text-align: center;">
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We've all had one of those days (or weeks) where you're almost at the peak of your training program's build phase but your body and mind are shot. Or you've had a late night. Or you're just not feeling right.</div>
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You tap your alarm off, amble to the pool and look out at the water and wonder .. <i>what kind of workout can I possibly churn out where my form won't collapse from fatigue</i>, or where the diminished power available is still worth your time?</div>
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One of our swimmies is about four weeks away from a full Ironman. She's had a big week: one day of riding more than 100km followed by a 15km run (green face emoji), a 25K run the next day, and on and on. We could have thrown intervals her way today but you need to listen to your body and pay attention to its cues. Skipping a workout is out of the question, the swim is her weakest leg. The solution is to use the situation to our advantage.</div>
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Accept that you are exhausted. Recognize that it is not the best way to start a swim workout. Expect that you may not be able to sustain high level efforts for very long. Today may not be the day to smash those intervals.</div>
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Rather than our usual warm-up we started this morning's workout with 50s drills.<br />
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<li>Drills to stretch out the torso and encourage a streamlined form (usually the first to degrade when you're tired).</li>
<li>Drills to remind you of the proper form.</li>
<li>Drills for feel for the water </li>
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The drills put you back in touch with the water and (hopefully) your form. You're ready for the mainset. </div>
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<b><u>THE WORKOUT THAT WILL DO YOU A LOT OF GOOD, </u></b></div>
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<b><u>EVEN IF YOU'RE NOT AT 100%</u></b></div>
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4 x [800m] swum as:</div>
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<li>800m negative split straight swim (get your 800m time) 30seconds rest</li>
<li>2 x 400m negative split each 400, 30s after 400 (get your total time subtract 30s) 30seconds rest</li>
<li>4 x 200m negative split each 200, 20s per 200 (get your total time subtract 1min) 30seconds rest</li>
<li>8 x 100 negative split each100, 10s rest (get your total time subtract 1min 10seconds) </li>
</ol>
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Negative split means the second half of your swim segment is faster than the first half. So the 800m straight swim is swum as, for example, 400m at 80% effort and 400m at 85% effort.<br />
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<b>Your 800m total time should descend per set.</b> Only 30seconds between each 800m set! </div>
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<blockquote class="tr_bq">
<span style="color: red;"><b>Workout Intention:</b></span> You are working from a fatigued baseline, this is the PERFECT TIME to train your body to do negative split sessions. In spite of being tired you train the system that allows you to swim faster on the second half of a swim. </blockquote>
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Apart from swimming the second half of each segment (400/200/100) faster, make sure that you descend the 800m total times. Because you start from an aerobic effort and ease your body into faster paces, your starting pace for the 400m, then the 200m etc. "automatically" quickens.</blockquote>
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<span style="color: red;"><b>Result:</b></span><br />
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Our swimmie swam the 800s roughly as:<br />
<ol>
<li>20minutes</li>
<li>18min+</li>
<li>17min+</li>
<li>16min+</li>
</ol>
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What's cool? The last set of 8x100 was swum at the same or even faster on some reps than the usual interval swim. <b><i>Maaagic!</i></b></div>
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<b><span style="color: #990000;">IN SUMMARY</span></b></div>
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If you're peaking on a training program and you're feeling wrecked, the way you feel doesn't always mean that there is nothing left in the tank to come up with a solid workout with. The body just needs to be coaxed into it. </div>
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Caution though, this is not something you should fall back on every time you feel out of sorts. Training programs will run up into a peak and there is always that one week (or two) where the body feels pushed to the limit, but it adjusts. Rely on this workout once but return to your program on the next session. </div>
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Relax, you can adjust the distance : ) If you're not doing a full Ironman, you can modify the set and do 5x600s or 5x1000m depending on whether you're doing a Standard distance tri, or prepping for a 10Km swim. </div>
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<blockquote class="tr_bq">
p.s. We swam some more after the mainset. Of course : )</blockquote>
Hope this helps, Happy Swimming!<br />
<br />swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com2tag:blogger.com,1999:blog-199092488439703742.post-56841653193176074932019-08-09T06:00:00.003-07:002019-08-09T06:18:03.209-07:00What's In Store at the 2019 70.3 Cebu Swim It's that time of the year! The formidable 70.3 Cebu swim experience.<br />
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A quick review of our posts on the swim in 2015, 2016, 2017 etc. what they all have in common is: <span style="color: #444444;">THE CEBU SWIM IS ALWAYS TOUGHER THAN MOST PHILIPPINE SWIM COURSES </span>: )<br />
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<span style="color: #660000;"><b>WHAT TO EXPECT</b></span></h4>
A grasp of the wave, swells, wind, and water conditions always helps. This post is a bit late as I was waiting to see if the winds would ease up. Wave swells form based on wind strength, how far the wind blows across a body of water, and the amount of time the wind blows at a sustained speed. The combination of the three can create large swells - a condition entirely possible after the two storms interacting in the Philippines' Area of Responsibility over the last few days.<br />
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It looks like yesterday's and this afternoon's gusty conditions may calm down starting Saturday. If that holds, you're looking at mellow swells on raceday. Sunday's forecast is for swells with a period of 4s which, in the openwater without impediments, means mellow "mounds" of water every 4 seconds. Much like 2014's IM 70.3 Cebu swim.<br />
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<b><span style="color: #660000;"><u>WHY WILL IM 70.3 CEBU'S SWIM ALWAYS BE CHALLENGING? </u></span></b></h4>
If you're a regular reader (hey thank you), you already know the answer!<br />
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It's a channel. Any time the flow of water/current/tide is sent through a narrow path, its force increases. So be ready for it.<br />
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Upside, if you're swimming from 6-7:30am the swells will be at their "fullest" without the sudden rush or change in intensity that comes with a tide change. Think of it as a treadmill on a challenging setting, but no one's tinkering with the incline or speed.<br />
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The tidal coefficient this weekend is considered "average". Theoretically a good year to do the swim, if the two storms and an enhanced habagat hadn't been thrown into the mix.<br />
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Of course all of this goes to heyll if the winds don't die down (insert shoulder shrug emoji here).<br />
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<span style="color: #660000;"><b><u>TIPS:</u></b></span></h4>
Let's assume you've done the work. You're now mentally (sorta) prepared for what the Hilutungan Channel has in store for you. What other options are out there to put good-swim odds in your favor?<br />
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<b>Don't underestimate the benefits of a good start and finish. </b><br />
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Check out this picture of the start of one of our race categories at the Swimjunkie Challenge CARAMOAN a few weeks ago.<br />
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Practice your start and finish during the reconn swim or during warm up. Remember: you can start swimming as soon as the water is at your knees - no need to walk and wade in until it's at your waist.<br />
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<b>Sight really really well.</b><br />
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Here's a photo care of swimmer Mikey Villanueva, who was generous enough to share his sighting references in Cebu. Thank goodness there are taller yellow buoys at the corners now, on the first 400m leg sight the white Ibiza tent and adjust as soon as the yellow buoy at the end comes into view. On the long 850m section, I generally avoid the rope because there are too many swimmers beside it and the bodies leaning on it changes its shape. Sight one red marker buoy at a time, keep a lane line width away from the line if you can, hopefully the waves aren't too high to make that difficult. <br />
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On the last 350m leg, sight the Movenpick building before turning left to the finish. Tip on that 350m bit, swimmers who swim too close to the water breakers/edge of land end up swimming in choppier water. Navigation wise you're better off staying close to the lane line and then turning into the last yellow cone as you get closer.<br />
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Excited for you! Haven't put running shoes on since John was diagnosed in December 2017, hopefully I get back into the groove and join you all soon(ish).</div>
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Hope this helps! Good luck and Happy Swimming : )<br />
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<br />swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com1tag:blogger.com,1999:blog-199092488439703742.post-75397984370662868262019-05-31T19:56:00.000-07:002019-05-31T19:56:21.727-07:00A New Post ... FINALLY. Century Tuna IM703 2019.<div style="text-align: justify;">
Well ... how long has it been since my last post? Too long.</div>
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2018 was a rough year. It was a great year for the blog, we were "awarded" with a listing on <i><span style="color: #b45f06;">The Philippines Top 30 Sports Blogs for 2018</span></i>, but it was a sh*t year for us.</div>
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I lost the love.of.my.life to cancer and I tried to keep writing as a distraction, but marinating in my thoughts only triggered/s more pain, more suffering; for sanity's sake I threw myself into the organization of our openwater swims in the <a href="https://www.facebook.com/SwimjunkieChallenge/">Swimjunkie Challenge</a> series. I have swum 10s and 10s of Km's in reconn and test swims and as far as my oceanic soul is concerned, that's what it needed. </div>
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But, life and the tides are relentless and so we're back, broken but keepin' on. Thank you for sitting through the slightly TMI introduction and even weirder segue into our take on the new swim course at tomorrow's #CenturyTunaIM703 </div>
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If you tried the course this morning between 6:30-8:30am you would have felt the tide coming in (high tide). The swells would have been going in a southwest direction and most likely pushing you toward the breakwater side on the 750m coming into the finish. </div>
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Today's tidal coefficient is considered high at 82, so you would have felt the push to the right.</div>
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Tomorrow morning, the tidal coefficient is 87. Did your eyes get bigger just then? We felt your eyes get bigger just then.</div>
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Eees okayyyy. </div>
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Tomorrow morning the swells will still be going in the SW direction and the "push" of the tides will be strongest in the chalk red section below. Between 6-8am.. during the swim. hihi. </div>
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Still!! This is not a particularly tough weekend for the tides, if you're expecting to swim from 6:40am to 7:15am it shouldn't be too far from this morning's conditions. It will be tougher from 7:30am-8am. </div>
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An upside to the new swim course location is that it looks like you may have more sighting references. The course is set further inside the bay versus the usual haunt at Dungaree/Acea. At Acea you have a section that looks out to the open horizon and one is forced to rely heavily on the lane lines and marker buoys. At the Boardwalk course, we hope you had a chance to memorize the taller sighting references that work for you! </div>
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Another tip, take a cue from SubIT's blazing sun-in-your-eyes situation and have a pair of goggles that help with the glare, but won't affect the ability to sight properly. </div>
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That's it, good luck to everyone racing tomorrow! Looks like cloud cover coming your way in the morning so really dark Batman goggles might be a bad idea. </div>
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You're back at the original racing grounds in Subic's triathlon swim history. Pretty cool. Race safe and have fun everyone.</div>
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Hope this helps, happy swimming!</div>
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p.s. Next weekend we'll be in Lobo for Swimjunkie Challenge VIP LOBO. The tidal coefficient next weekend is 62. </div>
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Since we brought up race courses, our favorite openwater swim course is at Swimjunkie Challenge: CARAMOAN. Hands down. And registration is extended!!! </div>
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<a href="https://regonline.activeglobal.com/builder/site/?eventid=2546664&fbclid=IwAR1SmLr6UFQQxraryXAExnlcVwvsagpPJMsAGKSSJeSc8wd69nfyQNLum1k">Register here for the ultimate 5Km, 10Km, and 15Km island hop swims in the country.</a></div>
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swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com3tag:blogger.com,1999:blog-199092488439703742.post-48209632144284940522018-11-03T18:59:00.001-07:002018-11-03T19:03:11.274-07:00FOUR Ways to Get Faster on the Swim - Aside from Fixing Your Stroke<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwqJEOV8xHeLcbffKExs1Oo3mUO61Dz1F2Mx8ARDQs7_tnJnElDEZnrKVNegyuYYG3qxn5-NtKI9Z54exvp198QKO51sjY5da4i_JmBsJoH9KEvwag9m5UpGRVa3dWQF-cAZEBRmtlUO8/s1600/11042949_720812651364582_5423186652397503514_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="531" data-original-width="531" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwqJEOV8xHeLcbffKExs1Oo3mUO61Dz1F2Mx8ARDQs7_tnJnElDEZnrKVNegyuYYG3qxn5-NtKI9Z54exvp198QKO51sjY5da4i_JmBsJoH9KEvwag9m5UpGRVa3dWQF-cAZEBRmtlUO8/s400/11042949_720812651364582_5423186652397503514_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">When the workout's so hard, you need to hug yourself</td></tr>
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Based on observations, it can take up to three months of dedicated work and repetition to correct just 2 to 3 stroke errors, before we can convert the changes into something more permanent. In the meantime, </div>
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<b><i><span style="color: blue; font-size: large;">"Is there anything else I can do to swim faster?"</span></i></b><br />
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The answer is YES. There are a few which, when combined properly, can result in significant improvements in speed, endurance, and fitness.<br />
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<b><u>SWIM MORE OFTEN. </u></b><br />
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Swimming is one of those sports where you simply must put in the distance. The most elite sprinters, 50meter and 100m swim specialists, will often train twice a day and reach distances of 5,000-6,000m a workout. Seems a little unfair but that's how it is.<br />
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Now age group triathletes and masters swimmers don't have the time for high-level training but if you swim once a week ... (tarsier eyes) ... a second swim will make a BIG difference. If you find time for a third swim, even better, particularly if the swim is your weakest leg in a tri.<br />
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<b><u>SWIM LONGER. </u></b><br />
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I once had a swimmie (retired from triathlon) who would complete our 3,500-4,000m sets, but he stopped, at Every.Single.Wall. He lacked muscle endurance and barely learned how to pace himself on a long swim because his body was rarely challenged with distance. His fatigue was from the exertion of swimming 25meters at a strong pace, repeatedly. </div>
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a) Swimming longer or adding more mileage can be as simple as changing your mainsets. You MUST have days where you do 300s, 500s, or even longer repeats. This is better than doing 25s or 50s or 100s often and celebrating fast times - your top speed is improving but it may not translate to a faster Ironman or long openwater swim distance. </div>
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b) You can also decrease the amount of rest between your sets. I have a friend who loves his 15 x 100s and swims each at above 90% effort with 30second rests in between. It feels like my ears will explode when I swim with him. There is a time for that type of set, but it shouldn't make up the bulk of the program for a long distance swim. Try doing the same set at just shy of 85% with 15 seconds rest, your ears won't explode but your body will be steaming from the exertion. </div>
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c) Swim in a 50meter pool! Swimming in a 50m pool is soooo good for you! The picture up top is at Vermosa along Daang Hari. </div>
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<b><u>SWIM IN A GROUP. </u></b></div>
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There are two ways swimming in a group is better than swimming alone. First, the sessions will seem less monotonous when you have company. Second, it will be harder for you to quit or ease up in the middle of a hard set because you have a group toughing it out along with you. Third, you can buddy up with another swimmer who is as fast, or slightly faster than you to make your workouts more challenging aka better return on effort. </div>
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<b><u>HAVE A SWIM PROGRAM.</u></b><br />
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This refers to a program to fit your goal, whether that is a sprint tri, 70.3, full Ironman or 10Km swim distance. The program should have phases, and each workout has an intention. </div>
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The switch from generic workouts to a program based one is a commitment though. Miss enough sessions and you may not fully benefit from your previous workouts no matter how much effort you put into them. The swimmies who've seen our programs through inevitably see results ... but trust me when I say there are days when they want to keeeeel the coach. hehe. </div>
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<b><span style="color: red;">IN SUMMARY</span></b><br />
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In summary, there are more than four ways to get faster on the swim apart from fixing your stroke! But that is for another post.<br />
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These four though when availed of, and I say avail because it's there for the taking, can lead to HUGE improvements in your swims.<br />
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Happy Swimming!swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com8tag:blogger.com,1999:blog-199092488439703742.post-38444345386251734832018-09-25T03:28:00.001-07:002018-09-25T21:56:24.275-07:00The Number One Sighting Mistake on Openwater Swims<div style="text-align: center;">
WHAT YOU <b>THINK</b> YOUR SWIM LOOKS LIKE:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSa9UV8CiW7u4c0rbzDZdzGE0eXVRhwU_WMNim_IpqYiKYzKzNRko0I13MSqcD4uwHNHcD_mNI-IAbTULrG6uVtYvm8nzKBjBneCk98pCz79w20ENTsXf0ebIy9qb4nIctAMwURyMpbKI/s1600/cb5966e7634a42e8aa6e0726efb11a26.ashx.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1237" data-original-width="1600" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSa9UV8CiW7u4c0rbzDZdzGE0eXVRhwU_WMNim_IpqYiKYzKzNRko0I13MSqcD4uwHNHcD_mNI-IAbTULrG6uVtYvm8nzKBjBneCk98pCz79w20ENTsXf0ebIy9qb4nIctAMwURyMpbKI/s320/cb5966e7634a42e8aa6e0726efb11a26.ashx.jpeg" width="320" /></a></div>
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<b><span style="color: red;">WHAT YOUR SWIM LOOKS LIKE:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnONzHI9l1iXbi8waj7G-_wjh5GELdSQKr3dDSPmzJM2dWJJejEltMZqF26n7Dyox5tIlWjnZAyey6zd9xCZfK7Ah9pLqFzgW5ptwif3us0ZoPv85rDw2N8FBRIcayBwpsPrc-a-aeSzY/s1600/IMG_1788.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="550" data-original-width="750" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnONzHI9l1iXbi8waj7G-_wjh5GELdSQKr3dDSPmzJM2dWJJejEltMZqF26n7Dyox5tIlWjnZAyey6zd9xCZfK7Ah9pLqFzgW5ptwif3us0ZoPv85rDw2N8FBRIcayBwpsPrc-a-aeSzY/s400/IMG_1788.jpg" width="400" /></a></div>
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Openwater swimmers rely on three things to help them swim in a straight line.<br />
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<ol>
<li>Streamlined and balanced swim form.</li>
<li>Sighting skills.</li>
<li>Experience.</li>
</ol>
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This blog is chockfull of tips on developing a streamlined and balanced swim form. </div>
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There are Swimjunkie Challenges designed to expose swimmers to race courses with varying wave, current, and wind conditions. Slowly but surely, local open water swim races are building a more experienced community of open water swimming fans, ones who are learning to rely less and less on lane lines (to help them to swim in a straight line). </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsRcsd6wP7IFAFXzktVujTbjtKypX6LcxiLOvcxVe2D4w0oI_gGOXAgRIgj2WWjpg8r64UHvKjjWNrFT6CdtS-2m6DB0Abt7IylMUt08cWT7Ne4r6lylDs60T6GMq3u9HfRoy5_ktjjwg/s1600/Slide1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="720" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsRcsd6wP7IFAFXzktVujTbjtKypX6LcxiLOvcxVe2D4w0oI_gGOXAgRIgj2WWjpg8r64UHvKjjWNrFT6CdtS-2m6DB0Abt7IylMUt08cWT7Ne4r6lylDs60T6GMq3u9HfRoy5_ktjjwg/s400/Slide1.jpg" width="400" /></a></div>
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Posts similar to this (<i>click it!</i>): "<a href="http://justaddwaterph.blogspot.com/2016/08/tips-on-sighting-in-open-water-why.html">Tips on Sighting in Openwater and Why Swimjunkie Challenges Do NOT Have Lane Lines"</a>, are all over the internet. Coaches and tri camps will often take their wards through the basics of open water sighting. </div>
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Still, the <span style="color: red;">Number One Sighting Mistake</span> I see many triathletes (and even open water swim regulars) make is <b>: reserving sighting practice to the last two weeks or even the week before raceday.</b></div>
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To sight properly, you rely heavily on the muscles (strength and flexibility) in your back, and at the back of your neck. </div>
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<u>Here's a sample 1.9km swim scenario:</u> imagine that it takes you 24 strokes to swim 25m at a steady/tempo pace. That's roughly 1,824 strokes for the swim leg of a 70.3 Ironman. Let's say in open water swim conditions you sight an average of once every 10 strokes, you can expect to sight at least 182 times in 30 minutes to an hour on that 70.3 swim. </div>
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<u>Now imagine that you're at the gym</u>, and your personal trainer drops a brand new workout on you. The assignment is: 180 reps on your first go. It's ridiculous!! We all know better and would NEVER try to do that in a gym setting. </div>
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But for some reason we expect our back and the back of our necks to take it on raceday. Even with a 2 week ramp up, is that enough time to condition a new or underused set of muscles?</div>
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<span style="background-color: red;"><b>HOW TO DO IT.</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhayd4JMy6Zjm-R1WgJWK4yTwSpOmtXR0uUvb02o1yai4m-f7Ziv8P8DnDwtwh51Eus6sUqXAB8B5ShnZSnq_uGj_Fhu5yOjy16SIFUM8bVfZqCeo7Wt7vK9XFDrY8gS3xlUk2hADtNvYo/s1600/6rthg.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="347" data-original-width="715" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhayd4JMy6Zjm-R1WgJWK4yTwSpOmtXR0uUvb02o1yai4m-f7Ziv8P8DnDwtwh51Eus6sUqXAB8B5ShnZSnq_uGj_Fhu5yOjy16SIFUM8bVfZqCeo7Wt7vK9XFDrY8gS3xlUk2hADtNvYo/s640/6rthg.png" width="640" /></a></div>
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The swimmies on the squads I coach, we have open water sighting sets at least twice a month, regardless of how far out our next race is. Two months away from a race, we do sighting drills at least once a week; and one month away - - you get the picture. </div>
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Below, an example of one of our swimmies on the same course. She's not one of the faster swimmers on the squad but since she's been with us she's gone from being one of the last to exit the swims to a steady middle of the pack swimmer ... couple that with having one of the fastest age group bike splits, it is pretty awesome. What she may lack in top speed, she makes up for in saved energy by swimming close to the actual course distance.</div>
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<span style="background-color: red;"><span style="color: white;"><b>SUMMARY</b></span></span></div>
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We don't "brush up" on our sighting a few weeks away from the race. The muscles need to be conditioned for the repetitive motion you'll be putting them through on race day. For triathletes, if you follow this tip, expect an a-ha moment on race day and marvel at how much easier your sighting suddenly feels. At the very least, you start your bike with your neck feeling much better. For open water swimmers, expect to cut minutes off of your long distance swims as fatigue sets in much later than usual. </div>
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Hope this helps, Happy Swimming!</div>
<br />swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com4tag:blogger.com,1999:blog-199092488439703742.post-22067776077821904482018-06-21T04:01:00.000-07:002018-06-21T04:49:45.572-07:00The Most Valuable Swimming Advice The most valuable swim advice I've ever received came from my youth swim coach, Jeffrey Hammett.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk7Dmm2vjc6kCnhkzUr1Q9z9TYCYUnmeyyDRpktb1MDP7T2acAFpT7sq1K6owcUq-42knIpamQnPYTcfYUscoJYDhnKMp2T-bzbbdv7nqoyyLDXVue8tYXplcgcGAkJH08Tny0K54ySt4/s1600/IMG_9434.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="569" data-original-width="379" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk7Dmm2vjc6kCnhkzUr1Q9z9TYCYUnmeyyDRpktb1MDP7T2acAFpT7sq1K6owcUq-42knIpamQnPYTcfYUscoJYDhnKMp2T-bzbbdv7nqoyyLDXVue8tYXplcgcGAkJH08Tny0K54ySt4/s400/IMG_9434.jpg" width="266" /></a></div>
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I remember when the entire team would squish into one room and review the race start-lists. That's what is going on in the picture up top and that's me on the floor, reviewing my events and competitors.</div>
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There was a point system in place, corresponding to the first 8 places in each event. We would add those up to come up with a projection on the overall team standings. Unlike triathlons, our start-lists included our seeding times and it was possible to predict our team's overall points. If it was too close for comfort, Jeff would pull a couple of swimmers to the side and DEMAND a swim performance beyond our seeding times. Literally pull a rabbit out of our .. nose. That's what it felt like when you were swimming for Jeff and the team.<br />
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Jeffrey Hammett coached our school swim team. In my time with the IS Sailfish, his swim program produced six (6) Philippine national swimmers. That's a SCHOOL swim team. Try to find a school swim team in the Philippines today, a school swim coach, on a pure after school swim program producing national level swimmers .. few and far between.<br />
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I learned a lot about swimming from Jeff, not the least of which is how it is possible to love something so much it's okay if you feel like you're pulling another rabbit out of your nose just to get better. He has since retired as Headmaster of another school (after rising up the admin ranks from vice-principal, principal etc.) and continues to be a calming, father figure for me.</div>
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What was the best, most valuable advice Jeff gave me as a young 12/13 year old Philippine national swimmer?</div>
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<b><span style="font-size: large;">REACH OVER THE BARREL. </span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcQufKUI-bSiRGhP2pgkhUQEqmZnwcTrQg7Hj2iamIWHs5_VHgdQdqJtsiiRuY8reQGtoTQbO4jASHamHP9h9SSWVfi9rWPWd4sYyllldvTV5YZUULZ534VjlzEB4y8l8i1HJJVPBNGYE/s1600/large-fall-wine-wooden-drawing-cartoon-barrel.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="373" data-original-width="640" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcQufKUI-bSiRGhP2pgkhUQEqmZnwcTrQg7Hj2iamIWHs5_VHgdQdqJtsiiRuY8reQGtoTQbO4jASHamHP9h9SSWVfi9rWPWd4sYyllldvTV5YZUULZ534VjlzEB4y8l8i1HJJVPBNGYE/s320/large-fall-wine-wooden-drawing-cartoon-barrel.png" width="320" /></a></div>
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<i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Over the wha??? </span></i></div>
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It has been the most useful visual description for me on how to catch the water and come up with the most efficient power pull. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg627RutlZxDkS9SBTn8sa_m89dqAUUODdXEOB0ft6xV0fsvPLO495mBCjVyG97O-8N3pP-hLuQXaldlCIafX1oE8pN8kKfYVAKyUGAcKBtCZqh3fLWIVwZNAR6U3-7GGvjwXe3KdQlFjY/s1600/u5y6t.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="421" data-original-width="531" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg627RutlZxDkS9SBTn8sa_m89dqAUUODdXEOB0ft6xV0fsvPLO495mBCjVyG97O-8N3pP-hLuQXaldlCIafX1oE8pN8kKfYVAKyUGAcKBtCZqh3fLWIVwZNAR6U3-7GGvjwXe3KdQlFjY/s200/u5y6t.jpg" width="200" /></a></div>
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Basically, when you start the pull underwater visualize your arm reaching over a barrel and pushing it behind you. Like so:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_-0fSim6H9P7NbEfAubjRulnyn-iMXtlfk4bWaYeTU5UiQiEmZX1utK-m2pXw9mKHRDnLsJJ5xXW7IEXNq4p1v9mH_ZRtSLCgi_jEmBRj7hRnoyB38TmwcJQNC4CzqJvqpo1bfYQQhRo/s1600/6uh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="414" data-original-width="525" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_-0fSim6H9P7NbEfAubjRulnyn-iMXtlfk4bWaYeTU5UiQiEmZX1utK-m2pXw9mKHRDnLsJJ5xXW7IEXNq4p1v9mH_ZRtSLCgi_jEmBRj7hRnoyB38TmwcJQNC4CzqJvqpo1bfYQQhRo/s400/6uh.jpg" width="400" /></a></div>
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Fingertips lower than your wrist, wrist lower than your elbow - that is how you start your pull. That is what it means to put your arm in the position to catch the water and set your pull up for more power. </div>
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<span style="color: red;">WHEN DOES THE PULL GO WRONG?</span></div>
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The problem starts at the arm entry. For example, if your elbow hits the water first. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzFEOUybH-hNUD45V70LDICO7LqGrr3byGm8daFF3EcBNJRTpybgnQaUbLJEvRPatjAWmVLEcckUk8gqD-OuAXQfO2SPK3wwqNI8vo3RoYCiAEp_b9snIta1SxaOWRE6kFNnlqMy9fUCk/s1600/elbowfirst.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="378" data-original-width="666" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzFEOUybH-hNUD45V70LDICO7LqGrr3byGm8daFF3EcBNJRTpybgnQaUbLJEvRPatjAWmVLEcckUk8gqD-OuAXQfO2SPK3wwqNI8vo3RoYCiAEp_b9snIta1SxaOWRE6kFNnlqMy9fUCk/s320/elbowfirst.jpg" width="320" /></a></div>
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From there you end up with the fingertips higher than the wrist, and the wrist higher than the elbow. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrZHhWJvQu3tM1NUf6jyoA56U9jiwkfrzPRDXI7HwMFO96EzUQpvOxn7395QFrAVV-yQ2Av_K37UoJEJ33LpNZBsBGPPraZqk80zLr-_RAaGjIaqffBuCmwnu6ESkmf7_9KywLgl4tchw/s1600/elbowentry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="426" data-original-width="761" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrZHhWJvQu3tM1NUf6jyoA56U9jiwkfrzPRDXI7HwMFO96EzUQpvOxn7395QFrAVV-yQ2Av_K37UoJEJ33LpNZBsBGPPraZqk80zLr-_RAaGjIaqffBuCmwnu6ESkmf7_9KywLgl4tchw/s400/elbowentry.jpg" width="400" /></a></div>
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The wrong set-up naturally sets you up for the wrong pull. Here are two common pull errors that follow from a poor pull-start form. </div>
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You end up leading with your elbow and sliding it back. There's no way a pull with this form can keep a hold on the barrel, it's gone and popped out of your pull.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhurfm5JS_tvw034n2dMKPduahTIPX1SZlEsMpTEcj5OhrnigOS5whGsRmcwkp2qqYjBFIVveFuFDL3PSiy_NZjWRrQcC0dTBTJhhIAyKyFKS8vgYR0Nblp2FeVDMC3l3NnZDo9n631Tps/s1600/elbowleading.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="774" data-original-width="1063" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhurfm5JS_tvw034n2dMKPduahTIPX1SZlEsMpTEcj5OhrnigOS5whGsRmcwkp2qqYjBFIVveFuFDL3PSiy_NZjWRrQcC0dTBTJhhIAyKyFKS8vgYR0Nblp2FeVDMC3l3NnZDo9n631Tps/s320/elbowleading.jpg" width="320" /></a></div>
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OR, you end up pushing down on the water and <i>lifting</i> your body instead of propelling yourself forward. In this example you're obviously pushing the barrel <i>down</i> toward the pool floor.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbliUnfG45X3axJL0GIQrCq3RqGoNC1DJEKVn8OLGp-6chS7sqBFOZVmZss0krGgmYZofqBoDNxSTGC01xvizbsT4NgOF-x_-YEpKJfOVy89ipqmN4LMgyMkWE-qslTWhdC-pABpzCF5o/s1600/pushdown.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="973" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbliUnfG45X3axJL0GIQrCq3RqGoNC1DJEKVn8OLGp-6chS7sqBFOZVmZss0krGgmYZofqBoDNxSTGC01xvizbsT4NgOF-x_-YEpKJfOVy89ipqmN4LMgyMkWE-qslTWhdC-pABpzCF5o/s320/pushdown.jpg" width="320" /></a></div>
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Why bring up this valuable nugget of swim advice? A few days ago I saw a post on a swim blog that I'm a fan of. They spoke of reaching over the barrel and I just want to highlight that the concept has been around for a while. And I heard it first from my awesome swim coach - <b>Jeff Hammett.</b></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV54VwwR7XRw3oDfY0SzjHne-8gP3LPvCY5MLFM5vqNLahZ6F-fZokZOivM9nQc_sOffOZw-DumxNsk1Pxaj9YZ50tvVoybK4FusjQadPKglHUqO5WBbDRI8LdBK6Xa4_fKD6LeSQPxz8/s1600/Coach+Jeff+with+his+swimmers.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="566" data-original-width="800" height="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV54VwwR7XRw3oDfY0SzjHne-8gP3LPvCY5MLFM5vqNLahZ6F-fZokZOivM9nQc_sOffOZw-DumxNsk1Pxaj9YZ50tvVoybK4FusjQadPKglHUqO5WBbDRI8LdBK6Xa4_fKD6LeSQPxz8/s640/Coach+Jeff+with+his+swimmers.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach Jeff rocking the afro</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4SuS0OjJecpH5bkfGNhzAg1jjRED33X89Yzsw6E5xFzotFS5rJaGOiVxw-SJqa7vf9fZ4T5TMntXeszZml7lfu_avkhW5CP4M5DsqEMU1d7se5uvZN5IKMp40INRxoa2yoGG1wDDwIZQ/s1600/ISpoloclub+20-33-42.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1159" data-original-width="1600" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4SuS0OjJecpH5bkfGNhzAg1jjRED33X89Yzsw6E5xFzotFS5rJaGOiVxw-SJqa7vf9fZ4T5TMntXeszZml7lfu_avkhW5CP4M5DsqEMU1d7se5uvZN5IKMp40INRxoa2yoGG1wDDwIZQ/s400/ISpoloclub+20-33-42.jpg" width="400" /></a></div>
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waaaay back in the day. </div>
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Happy Swimming! Pass it on - reach over the barrel (credit: JH).</div>
swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com5tag:blogger.com,1999:blog-199092488439703742.post-68498877740125759692018-03-25T02:22:00.001-07:002018-03-25T02:22:51.490-07:00The 70.3 Philippines' and IM Philippines' Swim Zoning Classifications<div style="text-align: justify;">
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After 70.3 Cebu 2017, we saw signs of a new dynamic in the local triathlon community (as far as the swim is concerned); many talked about the excessively aggressive swim. Up until August, we hadn't heard comments like that before. Little pockets of it certainly, but not the way people were talking about it after Cebu. </div>
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Cut to a few weeks ago at TriUnited 1, not a characteristically rough and tumble race, but the feedback was that the swim/swimmers were rough.</div>
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What is going on?</div>
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I would love to know if it has something to do with one or more of the following premises:</div>
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a) percentage of first-timers in the field ... is it rising?</blockquote>
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b) percentage of racers who join, but have never done an open water swim before, is that rising ... and whut whyyyy.</blockquote>
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c) percentage of racers who are dedicating more time to the bike and run, at the expense of the swim - a little counterintuitive, if the swim is your weakest sport</blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj95hUlYS51wdIwNoMnk2I2Pay2cjzDNGZkEfE8E1chlKwu4lyhcpcnwoZREhsI0nqCaIFq5Rb1m0og1Pks8WMNug1EPOjMntoPZOfzmPyoDisg0mY6PqYfqrVhyphenhyphenV7OJr1pTchNnDRSA1M/s1600/IMG_9226.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj95hUlYS51wdIwNoMnk2I2Pay2cjzDNGZkEfE8E1chlKwu4lyhcpcnwoZREhsI0nqCaIFq5Rb1m0og1Pks8WMNug1EPOjMntoPZOfzmPyoDisg0mY6PqYfqrVhyphenhyphenV7OJr1pTchNnDRSA1M/s200/IMG_9226.JPG" width="200" /></a></div>
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Taking on a laissez-faire attitude about the rough swims/swimmers is easy. But if the people and the sport matter to you, we really must take steps to intervene. This year Sunrise Events, the organizing dynamo of 70.3 Davao, 70.3 Subic, 70.3 Cebu and the IM Philippines, enforced pre-race zoning where participants must submit a link to previous race results to validate one's start wave. <i>FAAAANTASTIC.</i><br />
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Sunrise and yours truly took it a step further. <span style="color: red;">To make sure you have every advantage to have a great swim at the 70.3 Subic, Ironman Subic, and 70.3 Cebu, we created the Sunrise Swim Outs x Swimjunkie. </span>For the first time ever, racers have the opportunity to reconn the same course, in tide conditions as close as possible to the actual races'. After losing two racers during a tri swim, in a span of a few months, ... the swimouts are an example of us taking preventive steps.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbGX2SDncbd2qVLzPpO6PRIZnRHU2B51Jg-v4aDcWOfCgWosCDOoRL0mozKuW2w48-BtZxYZedQTLYZEbtL-YRR4jeaxPJ9vrOErtR5cStk_59iHCLAD2k2JoBkjAbuMeARYIhrF7sSOw/s1600/IMG_9459.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="600" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbGX2SDncbd2qVLzPpO6PRIZnRHU2B51Jg-v4aDcWOfCgWosCDOoRL0mozKuW2w48-BtZxYZedQTLYZEbtL-YRR4jeaxPJ9vrOErtR5cStk_59iHCLAD2k2JoBkjAbuMeARYIhrF7sSOw/s400/IMG_9459.jpg" width="400" /></a></div>
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<b style="background-color: red;"><span style="color: white;">IF YOU ARE A ZONE 4 SWIMMER</span></b></div>
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Your target finish time for the 70.3 is 41 - 45 minutes, and for the full IM it is about l hour 31 - 1 hour 45 minutes. This means you will be swimming at about an average pace of 2minutes10 - 2min20 seconds per 100m in the 1900m swim, and 2:25 - 2:43 in the 3.8km distance. </div>
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At a pace of 2:10-2:30, swimmers I've analyzed will typically have the following swim stroke issues:</div>
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a. High/Over-rotated Breathing</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG6I4OtO8VZ4R7eE78d2XMlrseXwR1k7mqLDiCK8NX61zQwiniwgIYt_wEJxyMAsamIPGOxOUtNu_u2llmpQTBA9Vj-bfbYGH-nOSzWulJiDkerAXZ5EjidWvht7u4Qp-djlmPaLzT3Zw/s1600/breathskyover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="505" data-original-width="774" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG6I4OtO8VZ4R7eE78d2XMlrseXwR1k7mqLDiCK8NX61zQwiniwgIYt_wEJxyMAsamIPGOxOUtNu_u2llmpQTBA9Vj-bfbYGH-nOSzWulJiDkerAXZ5EjidWvht7u4Qp-djlmPaLzT3Zw/s320/breathskyover.jpg" width="320" /></a></div>
b. Poor pull mechanics ex. chicken wing or dropped elbows<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWLybA0QKDiVkkjOUpCT039cHMPhstN_rclgOGu3XpiiK2ezhN-oICfLTsDrqoO5xrihoWjOpZ_t_iYyuS0dCk0iu0wcr3lR0Kcs0oSxkjZmXzNAmGypyZhUKrqNRrB3GS32_oTx0cYBA/s1600/chickenwing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="534" data-original-width="648" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWLybA0QKDiVkkjOUpCT039cHMPhstN_rclgOGu3XpiiK2ezhN-oICfLTsDrqoO5xrihoWjOpZ_t_iYyuS0dCk0iu0wcr3lR0Kcs0oSxkjZmXzNAmGypyZhUKrqNRrB3GS32_oTx0cYBA/s320/chickenwing.jpg" width="320" /></a></div>
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c. Straight axis issues ex. Crossover pulls</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwEwIACxBkdfmD-IJ5o7PaNWfcFv5ERxyTN9T0ltBg2TZO4hzfZVQe3paeNHz1tYBOs-ezgmEa8htfZSL4-6J9AhtK-IRSfsRqNskhTTpxb2aMGVm1essqmMXDwX7DHiN_5cLhN_rtiXM/s1600/crossoverbad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="308" data-original-width="523" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwEwIACxBkdfmD-IJ5o7PaNWfcFv5ERxyTN9T0ltBg2TZO4hzfZVQe3paeNHz1tYBOs-ezgmEa8htfZSL4-6J9AhtK-IRSfsRqNskhTTpxb2aMGVm1essqmMXDwX7DHiN_5cLhN_rtiXM/s320/crossoverbad.jpg" width="320" /></a></div>
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<span style="background-color: #ffd966;">For the 2:10-2:20+/100m swimmer, swimming in close quarters with other swimmers really messes with your rhythm. You tend to go off course more often and may notice that swimming 3.5km in the pool is manageable but in the open water - - it is exhausting. When you are exhausted, you panic. When you panic, you tend to become an aggressive, offensive swimmer. </span></div>
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<b style="background-color: red; text-align: justify;"><span style="color: white;">IF YOU ARE A ZONE 5 SWIMMER</span></b><br />
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<span style="background-color: white;">This might be your first open water swim, or you are a beginner at this distance, or a cycling wonder who can't swim, or ... you forgot to send Sunrise your race link. </span></div>
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A true zone 5 swimmer will be swimming their 1900m slower than 2:25/100m, and at 2:45/100m and slower for the full Ironman distance. At a pace of 2:30 for the 70.3 - 2:45 for the IM, assuming you are strong and fit and healthy ... you are most likely swimming with a poor efficiency stroke. Swimming is tough and tiring for you. You most likely have:</div>
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a. Low Legs/Dragging your legs when you kick</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYKTG_MPKP561R5mtFGZyRUNB3iGspThf0BUBRxiij5mtk4ATx7Wl8KhwxwEWNJ9Ze86k8J92Of3AKX7CTc-o1i-eorpiXgeRMyfiy1IPYhIamCWfwnA8Yagq2ayt9pjProqVEluWt_m8/s1600/pushdiagonalback3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="336" data-original-width="579" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYKTG_MPKP561R5mtFGZyRUNB3iGspThf0BUBRxiij5mtk4ATx7Wl8KhwxwEWNJ9Ze86k8J92Of3AKX7CTc-o1i-eorpiXgeRMyfiy1IPYhIamCWfwnA8Yagq2ayt9pjProqVEluWt_m8/s320/pushdiagonalback3.jpg" width="320" /></a></div>
b. Submerged Body/Poor Body Position<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiidy8a2zhRCT9yWlPD0EdfguMAmiFpJSVlUUE-buezgjw07j4E7GlgFRvRlfec3pNhkPzNhf9h-U24eTkGZLoqoqBYED3nW1Lz55ZPid1vBO4pKwhVvU2hpK_kGIQ7_pqiD8KSGsWYLTY/s1600/submerged.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="349" data-original-width="566" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiidy8a2zhRCT9yWlPD0EdfguMAmiFpJSVlUUE-buezgjw07j4E7GlgFRvRlfec3pNhkPzNhf9h-U24eTkGZLoqoqBYED3nW1Lz55ZPid1vBO4pKwhVvU2hpK_kGIQ7_pqiD8KSGsWYLTY/s320/submerged.jpg" width="320" /></a></div>
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c. Complex errors involving poor breathing timing and scissor kicks</div>
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<span style="background-color: #ffd966;">For the 2:30-2:45/100m swimmer, currents will only add to your "suffering". Swimming in close quarters with other swimmers is difficult and you feel like you need space because unfortunately, you all tend to swim on a wider axis. If you come to a race unprepared, your confidence will wane during the swim. When this happens you tend to become a defensive swimmer. You swim breaststroke and put other swimmers at risk behind you, or you grope and grab at things when someone bangs into you. </span></div>
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<span style="background-color: red; color: white;"><b>CLOSING TIP FOR THE ZONE 4 OR ZONE 5 SWIM</b></span><span style="background-color: red;"><span style="color: white;"><b>MER</b></span></span></div>
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If you are a Zone 4 or Zone 5 swimmer at the 70.3 Subic, IM Subic, or 70.3 Cebu, swimming the full race course well ahead of raceday could mean time-savings of up to 3 - 4 minutes . . . please sign up for the SwimOuts. </div>
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<b><span style="font-size: large;">Invest in your training, invest in your safety, invest in yourself. </span></b></div>
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<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">Happy Swimming!</span></div>
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<span style="background-color: white;"><br /></span></div>
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<a href="http://bit.ly/CebuSwimOut">http://bit.ly/CebuSwimOut</a></div>
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<a href="http://bit.ly/SubicSwimOut">http://bit.ly/SubicSwimOut</a></div>
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swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com2tag:blogger.com,1999:blog-199092488439703742.post-77096882123637513602018-01-31T15:15:00.001-08:002018-01-31T20:29:21.095-08:00Philippine 70.3 and Ironman Swimming: Where Are We At?2017 was a rough year for the Ironman Cebu swim leg.<br />
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<span style="text-align: justify;">The race was a few days after a spring tide so we avoided the worst of the currents, but still close enough to feel the power of the Hilutungan Channel shift on high. </span><span style="text-align: justify;">We saw the majority of swim times run significantly off targets. </span></div>
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<span style="text-align: justify;">Still, we know how bad a full spring tide can be. In 2015, I couldn't ignore the facts such as the record number of swimmers who didn't make the cut-off, or the record number of minutes added to the original cut-off time. So I wrote about it and now we are almost hyper-aware about racing on or near a spring tide. </span></div>
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We can't ignore that Cebu will be one of the toughest swims Every Year. We also can't ignore that we are, as a group, still a little under-prepared for what the channel throws at us. </div>
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But is it just Cebu that we need to look into? </div>
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<b><u><span style="color: red;">DIGGING DEEPER</span></u></b></div>
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<b><u><br /></u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf4jNCiM20Eu0ufkE380LAigtq74NFW7RlwCicM1bigUDjRJrxphnUVGNblnYemI_tbRUF2RQh2Zqujbkbxj6Qhu12o6_GWxLVACXz6NDPc6_CwqkZAjnw-HQzn0Xl-WFzo7Ist-_otsk/s1600/70.3+analysis.001.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf4jNCiM20Eu0ufkE380LAigtq74NFW7RlwCicM1bigUDjRJrxphnUVGNblnYemI_tbRUF2RQh2Zqujbkbxj6Qhu12o6_GWxLVACXz6NDPc6_CwqkZAjnw-HQzn0Xl-WFzo7Ist-_otsk/s320/70.3+analysis.001.jpeg" width="320" /></a></div>
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We're referring to the shape or distribution of the times, and not the race times being "typical".<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0vrtkPapCYnIxfmkyk86sAPmu10T1ZEiwnxDep1hzP078whC0LgLzvnPkzyr_p3maQlNR8YWf4hU6nuYj0hZXb3-YoVl-VRw93rP949rlD2xUibqEhcPUIqA3BR3wRasaZ0bYXtngcaM/s1600/70.3+analysis.002.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0vrtkPapCYnIxfmkyk86sAPmu10T1ZEiwnxDep1hzP078whC0LgLzvnPkzyr_p3maQlNR8YWf4hU6nuYj0hZXb3-YoVl-VRw93rP949rlD2xUibqEhcPUIqA3BR3wRasaZ0bYXtngcaM/s400/70.3+analysis.002.jpeg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs35fihJ-6p0XmRQtkMMCGNHVXQkymy0xThuhmKBFgzO7lNXHHbslcQI5cucOds8CrBYmQUC9YMuM1O39bbCUkUJ-sqFiWciC7mQaQZk2m_R5AOpSygziaLChG9YJN32_iZ-i5v60bOGE/s1600/70.3+analysis.003.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs35fihJ-6p0XmRQtkMMCGNHVXQkymy0xThuhmKBFgzO7lNXHHbslcQI5cucOds8CrBYmQUC9YMuM1O39bbCUkUJ-sqFiWciC7mQaQZk2m_R5AOpSygziaLChG9YJN32_iZ-i5v60bOGE/s400/70.3+analysis.003.jpeg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgonZIpLeh8R5B8M6xVd-KdTSoTUWMoVzMG8U0RcCDW8jsTObwi0oLggNTaDtXHr4PFnbkDrsS7AlKfKNGUScMelSV1XIyUsxLsgyyKZlJtpq6NVNLbM7jCJxHGC_WzNleO_5TrDnPynp8/s1600/70.3+analysis.004.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgonZIpLeh8R5B8M6xVd-KdTSoTUWMoVzMG8U0RcCDW8jsTObwi0oLggNTaDtXHr4PFnbkDrsS7AlKfKNGUScMelSV1XIyUsxLsgyyKZlJtpq6NVNLbM7jCJxHGC_WzNleO_5TrDnPynp8/s400/70.3+analysis.004.jpeg" width="400" /></a></div>
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The charts up top reflect the swim times of the 70.3 Subic in 2017.<br />
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The front end of the curve you have the small group of elites and fast swimmers, and on the opposite end the pack just making it to the cut-off of the swim.<br />
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The curve peaks in the middle, to show the average time/s of the race.<br />
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<b>This is the "curve shape" of the Cebu swim:</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_xsaIJGBx0gcR-ewh9_U2idFdrpm_yReUjaOm4SU7eksutV8ivVCbBoNjrnjKu5909_xz1AtHEes2g7ALrNOpBy91XgwQbWrBOwyETDJHXfLKAcVfR4VobTbtegkJj2m-pjYmBYXeAfw/s1600/cebu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="269" data-original-width="489" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_xsaIJGBx0gcR-ewh9_U2idFdrpm_yReUjaOm4SU7eksutV8ivVCbBoNjrnjKu5909_xz1AtHEes2g7ALrNOpBy91XgwQbWrBOwyETDJHXfLKAcVfR4VobTbtegkJj2m-pjYmBYXeAfw/s400/cebu.jpg" width="400" /></a></div>
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<b>WOW. </b></div>
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<b>88% of all swimmers in Cebu had times of 46 minutes or slower. </b></div>
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It's common knowledge that Cebu will always be a current-handicapped swim, but like I said we need to look deeper. </div>
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Which led to the following graphs:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTt7GNc0HmjbzexfIZWwy2CicTSw-33PMJBVw53A_TyC00sd3RGQAwXiztHyqz5gAfm_CtrevWcHO0D13-oIdGm68X-6YdGOPJjs0TgSfTGdqWCnBOBT6HbNUQeKxpw0ir5QwcVTcDok0/s1600/erythrtdy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="623" data-original-width="829" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTt7GNc0HmjbzexfIZWwy2CicTSw-33PMJBVw53A_TyC00sd3RGQAwXiztHyqz5gAfm_CtrevWcHO0D13-oIdGm68X-6YdGOPJjs0TgSfTGdqWCnBOBT6HbNUQeKxpw0ir5QwcVTcDok0/s400/erythrtdy.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMt5Wt6xxwsmMCJLcwGSAgcwCkWaJ0kdUbd6HOVBTHxr1wILjHrvwyKV3sq3qWlKLhdJbxMilbxtG_mEiBXdECM4nsLxLrEn5A_J65lPNUg7IAJExwYnNn8FrnB8rYY6pu-a2zsvEhrlk/s1600/70.3+analysis.007.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMt5Wt6xxwsmMCJLcwGSAgcwCkWaJ0kdUbd6HOVBTHxr1wILjHrvwyKV3sq3qWlKLhdJbxMilbxtG_mEiBXdECM4nsLxLrEn5A_J65lPNUg7IAJExwYnNn8FrnB8rYY6pu-a2zsvEhrlk/s400/70.3+analysis.007.jpeg" width="400" /></a></div>
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<u>A comparison of 70.3 Subic and 70.3 Thailand</u>. For the most part we would consider Subic as one of the easier swim courses in the local race circuit. </div>
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<span style="color: blue;">Average swim time for Thailand is 39 minutes, and 43 minutes for Subic</span>. </div>
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There may be other factors at play that I'm unaware of, particularly on the Thailand swim ... but there's more. </div>
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<b><u><span style="color: red;">THE QUALITY OF SWIMMING.</span></u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCDLB4_zjpPN6ZpMUASsT9hB9_nfbVAvCrTT5Pu8cjpaZrrAchT7osKPmS_-e5wF3BAR9zqqHrOvDWLw37xr3LAqn2B7QB3siZv87L2Uv3V7kEiNoW6dSPcVG9zpJCIzIc_W44WsY_UE/s1600/70.3+analysis.008.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCDLB4_zjpPN6ZpMUASsT9hB9_nfbVAvCrTT5Pu8cjpaZrrAchT7osKPmS_-e5wF3BAR9zqqHrOvDWLw37xr3LAqn2B7QB3siZv87L2Uv3V7kEiNoW6dSPcVG9zpJCIzIc_W44WsY_UE/s320/70.3+analysis.008.jpeg" width="320" /></a></div>
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The Thailand results show a "fatter" middle pack. This means there are more swimmers in the range of 33-47 minutes, with less of a harsh distinction that the sharp peak of 70.3 Subic has. One way of looking at it is that Thailand has a good base of "steady" swimmers while we have a lot of swimmers who are faster than mid-pack but not quite fast enough to be called "fast" yet. On the other side we have a good number who are not the slowest swimmers, but still some ways to go to be considered "steady mid-pack". </div>
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More on the quality of swimming. </div>
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<span style="color: blue;">30% of 70.3 Thailand swims were below 35 minutes, </span></div>
<div style="text-align: center;">
<span style="color: blue;">only 15% were 35 minutes and below in Subic.</span></div>
<div style="text-align: center;">
<span style="color: blue;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-P6dQRzYg_brQCCA6qMpBdrvwkPqf45y3vR7J2pF-B-xFy8C_BzZ1nnlzQrBzd_rFJWOxXcK9OBvKkeM8g4n6L2Gs9Ny7nbC4H1aNCos02jlLRoGO7r7LmaqQDMBix_mfP6RuI-Jucu4/s1600/70.3+analysis.010.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-P6dQRzYg_brQCCA6qMpBdrvwkPqf45y3vR7J2pF-B-xFy8C_BzZ1nnlzQrBzd_rFJWOxXcK9OBvKkeM8g4n6L2Gs9Ny7nbC4H1aNCos02jlLRoGO7r7LmaqQDMBix_mfP6RuI-Jucu4/s320/70.3+analysis.010.jpeg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="color: blue;"><br /></span></div>
<div style="text-align: justify;">
In terms of percentage of the race pool, our group of faster swimmers is much smaller than the other race's. <i>So much potential</i> for the large group swimming at 36-40 minutes in the 1.9k to train and make it to the faster group.</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR_6_Gw0XCJ2qHmF9_BuubesQJK80aqa0xflQE3ehc1kc_kR5glmKN6Rns9a9_VV4njNufdQDPifSiP1emU2ROKu4Yqk0D6jxpZUqLJW1ye2Jip3aNxgz_gsVg6OS-nOKvJrA5vyXbjz0/s1600/70.3+analysis.009.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR_6_Gw0XCJ2qHmF9_BuubesQJK80aqa0xflQE3ehc1kc_kR5glmKN6Rns9a9_VV4njNufdQDPifSiP1emU2ROKu4Yqk0D6jxpZUqLJW1ye2Jip3aNxgz_gsVg6OS-nOKvJrA5vyXbjz0/s320/70.3+analysis.009.jpeg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
And of course the tail. Subic is one of the easier courses, but we have swimmers coming in beyond 1 hour and 5 minutes and the other race does not. Their tail tapers significantly after 1 hour. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b><span style="color: red;"><u>NOW WHAT.</u></span></b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I'll go ahead and say it. We have A LOT of room for improvement in swimming as a tri community. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Like I mentioned at the beginning of this post, 70.3 Cebu was tough, and painful in terms of a life lost during the swim last year. But it is not just about a current-handicapped course, we definitely have room to become stronger and smarter 70.3 or Ironman swimmers. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
How do we do that? </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<b>By swimming more often in the open water. </b></div>
<div style="text-align: center;">
<b>Not just at your usual haunts, but in as many swim locations and conditions as possible.</b></div>
<div style="text-align: center;">
(<i>hint hint </i><span style="font-size: x-small;"><a href="https://regonline.activeglobal.com/builder/site/Default.aspx?EventID=2093033">Swimjunkie Challenges</a></span>)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
And..</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><span style="color: blue;">By swimming at the same race course, </span></b></div>
<div style="text-align: center;">
<b><span style="color: blue;">With the same race lanes and buoy plotting,</span></b></div>
<div style="text-align: center;">
<b><span style="color: blue;">Under almost the exact same tide conditions,</span></b></div>
<div style="text-align: center;">
<b><span style="color: blue;">Care of the team that brings the biggest triathlon events in the country</span></b></div>
<div style="text-align: center;">
<b><span style="color: blue;">.. that's how :)</span></b></div>
<div style="text-align: center;">
<b><span style="color: blue;"><br /></span></b></div>
<div style="text-align: justify;">
Very happy to be collaborating with the Sunrise Events Team to create next level reconn swims - <b>as close as you can get to Race Day.</b><br />
<b><br /></b>
<b>I am stoked to help change the shape of our swims. </b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
Ironman 70.3 Subic Bay</div>
<div style="text-align: center;">
Century Tuna Ironman Philippines</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgCKAl6N93er5xRzzajGhfqiUXVEZF9fuk26_mlsdcc9_PofBeSO2IRxgZ2EuqRkInCtxbII1BEx5g8vaMB5L-LmtqNCq6cEkISix6v8_O40SbCTTVmzFOi0qwjOnFglOkmh2O8ePdTbw/s1600/teaser.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgCKAl6N93er5xRzzajGhfqiUXVEZF9fuk26_mlsdcc9_PofBeSO2IRxgZ2EuqRkInCtxbII1BEx5g8vaMB5L-LmtqNCq6cEkISix6v8_O40SbCTTVmzFOi0qwjOnFglOkmh2O8ePdTbw/s640/teaser.jpg" width="640" /></a></div>
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swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com3tag:blogger.com,1999:blog-199092488439703742.post-86136857557556660422017-09-11T20:01:00.001-07:002017-09-13T20:00:50.060-07:00Ironman 70.3 Cebu 2017: Was it an Aggressive Swim?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRBENXdpezJd3U9T4lDFeOeMsB36xzlSrk2uCWkijF5C6k7t2wtvi8jeh4fMuJNA9sY6RPeSi3sZ2Dm1Sdh2hHaZHNcjCsp44Vo_x6_lw3td64HOlZccxjxVo10oGroMCy1a1M1wBN1t0/s1600/FullSizeRender+19.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="1280" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRBENXdpezJd3U9T4lDFeOeMsB36xzlSrk2uCWkijF5C6k7t2wtvi8jeh4fMuJNA9sY6RPeSi3sZ2Dm1Sdh2hHaZHNcjCsp44Vo_x6_lw3td64HOlZccxjxVo10oGroMCy1a1M1wBN1t0/s400/FullSizeRender+19.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cobra Ironman 70.3 Philippines Swim</td></tr>
</tbody></table>
<br />
<span style="color: red;"><b>PERSONAL SWIM EXPERIENCE</b></span><br />
<br />
Arriving in Cebu prepared for near spring-tide currents made a huge difference: physically, because it forced my swimmers and I to do the necessary pre-work like building power (to swim against the current) and tightening down our sighting skills (to minimize going off course); mentally, because there was less dread of the unknown.<br />
<br />
As far as swim starts go, we seemed to have more space this year with about 10 swimmers abreast leaving in intervals of 3-5 seconds. Last year, barely a meter from the shoreline, I swam into someone doing breaststroke (I will get into THAT a little later). I liked that there was a wide buoy to signal your first left turn. This is compared to last year when it was harder to spot the guide lane line. Back then, I took a hard left immediately after the red buoy ball. This locked me in, and I had to wait until the group thinned out before I could swim diagonally and make my way to the white lane line.<br />
<br />
My turns around the first two yemas (tall yellow buoys) went well, then the long 850m stretch into the current. As I mentioned in a previous post about swimming in currents, there is nothing to do but hunker down and swim as streamlined as possible. I knew I was progressing at a pace slower than usual but as long as you kept to your line, it was fine.<br />
<br />
Arrived at the 50m section preceding the final stretch to the swim exit. Three strokes after the turn, I felt the lane line <b>BANG!</b> and SCRAAAPE on top of my head and across my back. I reached up, pushed the lane over and to my right side. I looked back expecting to see a struggling swimmer who might have pulled/pushed the line off course. No one there. I thought, "Huhh, that's weird.". Four strokes later, another SMACK on the head and a SCRAAAAAPE and this time I am on the opposite side of the line! I dunk back under to the left and still, no one behind me messing with the lane. It happens one more time before I <i>finally</i> make the connection that it's the current, hello. No streamline to hide in in a cross-current.<br />
<br />
<div style="text-align: justify;">
The one time I have felt a cross current as sudden or as strong as this, I was following a skipper on a swim to Bloubergstrand, Cape Town. I turned, and without warning, my legs were whipped/bumped to the side and I screamed - because I literally thought it was a shark bumping into me to test whether I was something worth eating. Back then, and again in Cebu, I adjusted by swimming diagonally INTO the current. I finished the rest of that section without hitting the lane line a fourth, fifth, or sixth time.</div>
<br />
<div style="text-align: justify;">
My swim was 6 minutes slower than usual but the heart-rate was A-OK. Is the Cebu swim a current-handicapped course? I'd say for sure, but only on dates close to or on the spring tide. My swimmers did alright, also minutes off of their planned swim times but am happy to say their swims were for the most part on course, and the sighting work really helped.</div>
<br />
<b><span style="color: red;">OTHER RACERS' SWIM EXPERIENCE</span></b><br />
<br />
After the race, as I was packing my stuff in transition, I overheard athletes from Malaysia discussing their swim.<br />
<blockquote class="tr_bq">
<span style="color: blue;">"That was the roughest swim I've ever done! They're so rough!" </span>... so she wasn't referring to the current, she was talking about "They", as in the swimmers. </blockquote>
<blockquote class="tr_bq">
<span style="color: blue;">"MMA match!"</span></blockquote>
On <a href="https://twitter.com/swimjunkiePH">Twitter</a> and on our <a href="https://www.facebook.com/swimjunkiePH/">Just Add Water Triathlon Swim Page on Faceboo</a>k:<br />
<blockquote class="tr_bq">
<span style="color: blue;">"Maniacal swimmers. That was the most brutal swim ever."</span></blockquote>
<blockquote class="tr_bq">
<span style="color: blue;">"Grabbing, elbowing, kicking, pulling, swimming over, etc. My goggles were kicked off."</span></blockquote>
<div style="text-align: justify;">
We are all now aware of at least one tri brother's close call in the water that day, and of Eric Mediavillo who, sadly, passed away during the swim. Would hate to think that aggressive swimming would have anything to do with a swimmer's life and death distress during a race, and we <b>MUST make a conscious effort to ensure that this does not become characteristic of our races. We can't control the currents, tides, or waves - but we can change how we behave in the water.</b></div>
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</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjowHRmULinCXDB5Kci4DPuh2hrUEFr8DxVTUiLxWJ1eIbE9pqd5-gu2Q499XAiyA2bzfgBYPxMJaaVkISbGOX9EXR5EZ8h3seZuU8iV1NsXKLgnIIHbzPqoGd5EVmBobJ47EbQssDwEi8/s1600/Screen+Shot+2017-07-15+at+10.03.17+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="228" data-original-width="320" height="456" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjowHRmULinCXDB5Kci4DPuh2hrUEFr8DxVTUiLxWJ1eIbE9pqd5-gu2Q499XAiyA2bzfgBYPxMJaaVkISbGOX9EXR5EZ8h3seZuU8iV1NsXKLgnIIHbzPqoGd5EVmBobJ47EbQssDwEi8/s640/Screen+Shot+2017-07-15+at+10.03.17+AM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2008 World Open Water Swimming Championships (c) J. Blazquez</td></tr>
</tbody></table>
<br />
<span style="color: red;"><b>SO HOW DO WE CONTROL AGAINST AGGRESSIVE SWIMS? </b></span><br />
<br />
Minimize the factors that contribute to those behaviors.<br />
<br />
<u>1. Train over and beyond the distance for a 70.3 swim leg. </u><br />
<blockquote class="tr_bq">
Unless you are a former swimmer, or a strong swimmer, don't just swim once a week. Don't do less than 2500meters per workout, unless you're starting to taper. Don't show up for a race that has 2,700 participants (less space, more arms and legs in the water), and you're under trained! We tend to panic when we're tired or when we're not confident; a panicked swimmer is dangerous around other swimmers. </blockquote>
<blockquote class="tr_bq">
<div style="text-align: justify;">
If you request for a white cap I have always held this opinion of the practice: Fine, if you followed a training program and are physically prepared to complete the distance, but you are anxious and are not typically a strong swimmer; or this is your first open water swim with this many people. Make sure though that after the race, one does the work and exposes oneself to different swim conditions - to ensure that that was your first, and last time to request for a white cap. </div>
</blockquote>
<u>2. Join an open water swim before the race.</u><br />
<blockquote class="tr_bq">
<div style="text-align: justify;">
Oh joy, have you seen how many open water swim races there are now? So excited about how the sport is growing. Please do not show up for a 70.3 with zero open water swim experience (competitive pool swimmers can get away with it, sometimes).</div>
</blockquote>
<br />
<u>3. Seed yourself properly.</u><br />
<blockquote class="tr_bq">
<div style="text-align: justify;">
The rolling start is like a time motion study model. In its purest form it should allow all of us to have fantastic, happy swims. But a system only works if all the elements are in place.</div>
</blockquote>
<blockquote class="tr_bq">
<div style="text-align: justify;">
If you are a white capper you shouldn't be in the 30 minutes and below wave, DEMMIT. Or even the 40 minutes and below corral. I don't mean to single out white cappers but ... arrrgh. </div>
</blockquote>
<blockquote class="tr_bq">
<div style="text-align: justify;">
Along similar lines, if you know that you typically swim 1900m in 50 minutes or more, come on now. Don't be in the corrals for 40minutes and below. You will serve yourself better by staying in the right timed corral and find someone to draft off of from the get-go.</div>
</blockquote>
<blockquote class="tr_bq">
<div style="text-align: justify;">
<span style="color: red;">A slower swimmer in the early waves becomes a mini nexus of aggressive swimming. </span>Slower swimmers typically swim with their hips and legs low in the water. So a faster swimmer will often only see you when your heads bump into each other or if they ram up onto your back. This creates a small scuffle because the faster swimmer loses speed and if another swimmer is right behind him it's basic traffic science. The slower swimmer ends up with a small entourage of swimmers bumping and slowing into them. </div>
</blockquote>
<blockquote class="tr_bq">
<div style="text-align: justify;">
Then there are the risks you open yourself up to. If you are constantly battered by people scuffling to escape and pass you in tight quarters, you are more open to fatigue, more anxiety, a higher heart rate etc. </div>
</blockquote>
<br />
<span style="color: red; font-size: large;"><b style="background-color: white;">4. GENERAL CODE OF CONDUCT</b></span><br />
<blockquote class="tr_bq">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXkZglHjO7lRS9Jx6gjDjFxX2MbVk0IKdk8kXe0zTkEYxL6ZU0-tKePClDpoj-r1bHmIzdR3xk6dT4JuMFqeosk0_WyNVcBCaxyAKG2DzxjbBHywksJF4Ceq1YWwkxsDP8MsB6oW8oRnM/s1600/b45cdff511df90c9aba1fcd6276a451c--swimming-humor-lap-swimming.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="620" data-original-width="620" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXkZglHjO7lRS9Jx6gjDjFxX2MbVk0IKdk8kXe0zTkEYxL6ZU0-tKePClDpoj-r1bHmIzdR3xk6dT4JuMFqeosk0_WyNVcBCaxyAKG2DzxjbBHywksJF4Ceq1YWwkxsDP8MsB6oW8oRnM/s200/b45cdff511df90c9aba1fcd6276a451c--swimming-humor-lap-swimming.jpg" width="200" /></a></div>
<ul>
<li style="text-align: justify;">Accidental contact is inevitable! But, if your arms or elbows come into contact with the same swimmer more than once, YOU ARE TOO CLOSE. Put some space between the two of you. If you are boxed in, speed up to the space in front, or give the faster swimmer a body's length. Trust me, if that's what you're not willing to let go of, you can make up a six foot swim lead on just the run to transition. </li>
</ul>
</blockquote>
<blockquote class="tr_bq">
<ul>
<li style="text-align: justify;">There was a race a few years back where I kept banging into Coach Ani de Leon. Still a bit new to open water swimming at the time, I also had terrible sighting, so I kept veering to my right. After the race I made it a point to say I was sorry and she said she didn't notice. Hahaha!! Amazons rule!! Yeah! </li>
</ul>
</blockquote>
<blockquote class="tr_bq">
<ul>
<li style="text-align: justify;">Don't assume contact is deliberate. It rarely is. </li>
</ul>
</blockquote>
<div class="" style="clear: both; text-align: center;">
</div>
<div style="text-align: justify;">
<blockquote class="tr_bq">
<ul>
<li>NEVER RETALIATE. How much energy are you prepared to waste? To change your race strategy to prove a point. You can waste time fighting or pushing people, or you can swim. Guess which one gets you to the finish line faster.</li>
</ul>
</blockquote>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuTY-c2hhr-lK93zr1SnuH_u8f-9SyxP9K-kcha0Wt6HNpr-R49jxFmgOzIeIMLqNOXb1VmVOW7WXI_srhvuNj7am3vAgfrfltP0IeHg0V9x5vmmNJomWbfGS00v-VeZ2qMlBkW1Isl1M/s1600/20b319ccb2cdb1bfac3d98ff70a5ea88.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="336" data-original-width="614" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuTY-c2hhr-lK93zr1SnuH_u8f-9SyxP9K-kcha0Wt6HNpr-R49jxFmgOzIeIMLqNOXb1VmVOW7WXI_srhvuNj7am3vAgfrfltP0IeHg0V9x5vmmNJomWbfGS00v-VeZ2qMlBkW1Isl1M/s400/20b319ccb2cdb1bfac3d98ff70a5ea88.jpg" width="400" /></a></div>
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<blockquote class="tr_bq" style="-webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<ul>
<li><span style="font-family: inherit;">Deliberate impeding whether by punching, holding or pulling another person's leg, pulling someone's goggles or cap or timing chip, <u>is unacceptable</u>. Continuous and intentional tapping on the feet of a lead swimmer is just <u>uncool</u>. Move laterally or pass. </span></li>
</ul>
</blockquote>
<blockquote class="tr_bq" style="-webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<ul>
<li><span style="font-family: inherit;">Faster swimmers, it is never okay to deliberately swim over other swimmers. Yes, on many occasions you don't realize you're on top of someone until .. you're on top of someone. As a general rule, slip in and out of open spaces. </span></li>
</ul>
</blockquote>
<blockquote class="tr_bq" style="-webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<ul>
<li><span style="font-family: inherit;">Unless you are at the back of the pack, please avoid doing the breaststroke kick. Most of the "hits" to the face and goggles come from breaststroke kicks. Practice turning on your back to take in more air, or to fix your goggles. </span></li>
</ul>
</blockquote>
<blockquote class="tr_bq" style="-webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<ul>
<li><span style="font-family: inherit;">If you feel like you lack human touch, the best thing to do is to stop at a turn buoy. You will definitely get touched there. And not gently. Otherwise, NEVER stop at a turn buoy, because you will get smashed. If you are a slower swimmer and there are people on your tail, take the wider turn as you approach a turn buoy. You will actually save time vs getting trapped against it as faster swimmers with better maneuvering skills swim around you. </span></li>
</ul>
</blockquote>
<blockquote class="tr_bq" style="-webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<ul>
<li><span style="font-family: inherit;">I think most cases of rosary swimming (pulling on the lane line) or sitting on the lane lines can be addressed by points 1 and 2. Train well and swim in open water before race day. </span></li>
</ul>
</blockquote>
<br />
<u>5. A final note to the Coaches</u><br />
<br />
I am not too worried about the first two points, ensuring your athletes arrive well trained and with open water experience, our super coaches have got that covered. It's number 3 where things get fuzzy. * Some coaches were overheard instructing their slower swimmers to sit in the early corrals.<br />
<br />
We aren't just coaching to give our athletes an upper hand. I've already explained that throwing a weak swimmer into the faster group may not be the best thing for them, it also affects the faster swimmers' times. Let's not churn out a batch of athletes who think an organizer's rule, on seeding for example, is merely a suggestion.<br />
<br />
<br />
<b>IN SUMMARY</b><br />
<br />
The general rule is, DON'T BE A HAZARD TO OTHER SWIMMERS AROUND YOU, <b><span style="color: blue;">AND ALWAYS BE A GOOD SPORT. </span></b><br />
<br />
<br />
Happy Swimming!<br />
<br />
<i>* Unlike in 2015, your personal swim time starts when you cross the start pad near the shoreline. Starting earlier does not guarantee that you will make the cut off. So, rather than stress yourself around stronger swimmers and create bottlenecks along the course, choose to seed yourself properly. Choose to swim with swimmers who have the same pace as you and we just might see this rolling-start model work as it should. </i><br />
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<br />swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com1tag:blogger.com,1999:blog-199092488439703742.post-5582545832267696182017-07-30T20:37:00.000-07:002017-07-31T02:09:39.658-07:00Is 2017's Ironman Cebu Swim Going to Be as Tough as 2015?Several emails and other private messages asking if we have an inkling about the swim conditions this August 6, 2017.<br />
<br />
It runs from the chill ...<br />
<span style="color: blue;">"Should we be worried about this year's swim?"</span><br />
<br />
to the ..<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3qgo4q8JdVug2fMc1dR5pFQC7v9y9vvwNi9jIbwNgKrZwkwV0K-4Lj8oRV_Ojeqwjs6VozuPVFEJQw3KMrDQnn-WPIi3ybSlK_Qz7vyJraGoTVX6ZavYFreGxnJBltXIcDiSndaKS0Xg/s1600/sub-buzz-4925-1490051707-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="440" data-original-width="564" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3qgo4q8JdVug2fMc1dR5pFQC7v9y9vvwNi9jIbwNgKrZwkwV0K-4Lj8oRV_Ojeqwjs6VozuPVFEJQw3KMrDQnn-WPIi3ybSlK_Qz7vyJraGoTVX6ZavYFreGxnJBltXIcDiSndaKS0Xg/s320/sub-buzz-4925-1490051707-1.jpg" width="320" /></a></div>
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<b><span style="color: red; font-family: inherit; font-size: large;">"OMG! Isn't it about the same spring tide timing as 2015?!!!?"</span></b></div>
<b><span style="color: red; font-family: inherit; font-size: large;"><br /></span></b>
My post in <a href="https://justaddwaterph.blogspot.com/2015/08/what-happened-on-ironman-philippines.html?token=7DKyl10BAAA.C9RgFUjaLGZ-EnuYR_FmoVUkzST2PNH841YBH6vj9Xj4mDMhsvlFBmLLxL_hSVxuiwrJkEh4dSsQVPgLLlfR8g.Rg-Uej2hFUwPiTd-IOd9JA&postId=8208751104757766801&type=POST">2015 about the Ironman 70.3 Philippines Spring Tide</a> swim conditions, where over 120 participants missed the swim cut-off (and over a hundred more missed their target times by several minutes), stands as this blog's most read post :) 40,000 hits.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp2KDqBmjEdSDedVsdLf4cZyo2zR4CegqwLbf7nJvq4Nk0dkBe4jHnEXOCdwmC_n4bAux6-9HoKF7d5kNN5YWxeQQgoSLEroVH9omAyi05gfYEPxwHL4lF6lpuQjMf2On4NvTveXmKQ1Y/s1600/erdhfb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="49" data-original-width="848" height="35" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp2KDqBmjEdSDedVsdLf4cZyo2zR4CegqwLbf7nJvq4Nk0dkBe4jHnEXOCdwmC_n4bAux6-9HoKF7d5kNN5YWxeQQgoSLEroVH9omAyi05gfYEPxwHL4lF6lpuQjMf2On4NvTveXmKQ1Y/s640/erdhfb.jpg" width="640" /></a></div>
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Because I have visions of some people reading this with piercing eyes and shoulders hunched, I'll get to the point: August 6 is NOT a spring tide date. The next spring tide in Cebu is on August 9. So the conditions will definitely not be as bad as 2015, but it is close enough to make things interesting.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8dbnE-CI31NA5lZu3XwfmsGcHgzj7Y3j7c3xSYWNIiFwkVOoUHsIeKs2KONCm0JNpXaUj-0U1ffXphcShyphenhyphenGZAx7xXT6KMvsSfaLlGxDJazuh5RGfPjN_13_aR4b6IqiAPO5WdDOElIJQ/s1600/Slide2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="720" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8dbnE-CI31NA5lZu3XwfmsGcHgzj7Y3j7c3xSYWNIiFwkVOoUHsIeKs2KONCm0JNpXaUj-0U1ffXphcShyphenhyphenGZAx7xXT6KMvsSfaLlGxDJazuh5RGfPjN_13_aR4b6IqiAPO5WdDOElIJQ/s640/Slide2.jpg" width="640" /></a></div>
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Expected swim conditions this year:<br />
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<b>WINDY</b><br />
The habagat and monsoon winds have been whipped up by two successive storms and all of that built up energy may carry into the end of the week. It looks to be a windy, gusty weekend and that may lead to surface chop, and possibly swells.<br />
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<b>CURRENTS</b><br />
In 2015 the tide change was roughly FIVE FEET. This year, we are expecting a much smaller volume of water moving in our direction. However, this is the Hilutungan channel and as I mentioned in the 2015 post, currents and tides are amplified when forced through a tighter space. So expect the 850m stretch of the course to be challenging. Hope you did your paddles and pullbuoy work <u>early</u> in the training program :) <i>*Don't try to squeeze in paddle work this week!</i><br />
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As far as timing of the tide shift goes, in 2015 the racers who left in the last few batches suffered worst. This year, <b>it is one for all!!! Yeay!!</b> ๐๐ We are starting and swimming in the thick of it. In fact, the force of it will be ebbing by 7:30am so .. I don't know if you want to use that information to your advantage.<br />
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<b><span style="color: red;">ANY TIPS?</span></b><br />
<br />
Here's another post on what to do if you are swimming against a current. Very helpful: <a href="https://justaddwaterph.blogspot.com/2015/08/what-to-do-if-your-swimrace-is-against.html">https://justaddwaterph.blogspot.com/2015/08/what-to-do-if-your-swimrace-is-against.html</a><br />
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On the 850 meter stretch, if you feel the current coming head-on the best thing to do is to focus on your STREAMLINE. Reduce drag as much as possible and that includes:<br />
<br />
<ol>
<li>Keeping your hips up</li>
<li>Don't pull with a straight arm</li>
<li>Don't lift your head up to breathe, keep it low</li>
<li>Maintain your momentum</li>
</ol>
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Once you make the turn into the 50m approaching the shore, you'll have the tide at your back and it's pretty much free speed from then on. </div>
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So that's it. We can expect tough conditions, tougher than last year tide-wise, but nothing extraordinarily worrisome. Now we just pray that there aren't any weather systems (other than the monsoon) coming in to complicate things over the next few days</div>
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Good luck everyone! See you in Cebu and wishing you all a strong and safe race!</div>
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Happy Swimming!</div>
swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com2tag:blogger.com,1999:blog-199092488439703742.post-20875635430784916002017-02-05T20:33:00.002-08:002017-02-05T20:33:37.396-08:00Another Way to Make Counting Strokes Work for YouI have never been a huge fan of counting strokes. It teases that there may be a magic number out there that will result in faster and more efficient swimming for you.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH7rh-r8_cvIURZqHfhsKPiWE42haERA7R6CUaEWDd5O8iMYsla-Jvnd86kQfz-9Ymo2IloO_2Z7NilLddwTRIlMNpBpTbn6LnVRoqoNnU2Yvx9aaMHI2rYKQwYq_ozuaGEe0LjUkuzfw/s1600/Screen+Shot+2016-08-23+at+3.29.22+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH7rh-r8_cvIURZqHfhsKPiWE42haERA7R6CUaEWDd5O8iMYsla-Jvnd86kQfz-9Ymo2IloO_2Z7NilLddwTRIlMNpBpTbn6LnVRoqoNnU2Yvx9aaMHI2rYKQwYq_ozuaGEe0LjUkuzfw/s400/Screen+Shot+2016-08-23+at+3.29.22+PM.png" width="400" /></a></div>
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For the <a href="https://www.facebook.com/SwimjunkieChallenge/">Swimjunkie swims</a> alone, each course presents a different set of challenges. There are differences in currents, such as their speed, the direction they come from, and their predictability. It's a little hard to accept that one style strategy fits all. </div>
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For example, attempting your lowest stroke count possible in the conditions in this photo below. . . not the best idea. </div>
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HOWEVER, that doesn't mean to say that stroke count is a metric that we should abandon altogether. It's 2017. Walking around saying that your sense of RPE is "on point" is just ... un-2017. </div>
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There are two ways I like to use stroke count (when working with the swim squads I coach and train with):</div>
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1. ESTABLISH RHYTHM EARLY IN THE WORKOUT.</div>
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We count our strokes during the pre-sets. Short distances, multiple repeats. This helps everyone internalize their rhythms for different paces before we move into a main set. </div>
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2. DELIBERATELY WORK ON EFFICIENCY. </div>
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This is the point I'd like to emphasize: <span style="color: red;">Efficient swimming is not going from point A to B with the least strokes possible. I see too many triathletes sacrificing speed for "efficient swimming" and low stroke counts. </span></div>
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Assuming you don't have any critical technical form issues (very low body position, serious over-rotation), our suggestion is to start with the more essential variable. Your speed. </div>
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How to Do It:</div>
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<ul>
<li>Time yourself for a 25m/50m lap. Count your strokes.</li>
<li>Repeat, work on maintaining the same time but finish the lap with one stroke less.</li>
<li>And so on. Stop when you hit the stroke number where you can no longer sustain the same speed. That is your current ideal stroke count to hold your speed.</li>
<li>This is a test set so rest well between repeats. </li>
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The key thing here is not to finish a lap with "<span style="color: #351c75; font-family: Verdana, sans-serif;">my least strokes everrr!!! #happyandrelaxed</span>". 0_0</div>
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Start with your speed, then find the efficient stroke count to maintain that speed. Do the test set every four weeks or so and experiment with a faster speed, or see if you can get the count down further. </div>
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Here's a video of the wavy swim shot up top. Clearly not the conditions for a happy and relaxed swim strategy :) </div>
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I was asked to check out the swim course of the first <a href="https://www.facebook.com/capiztriaksyon/">Capiz International Triathlon</a>, which is this April 22-23. Swum at the time of the year when the amihan/trade winds blow in and whip up our seas. The water in April will be significantly calmer but I have to say, I really enjoyed this swim. Looking forward to the Capiz Triathlon as well, the early bird entry fee is just P1,500 and their overall winners' prizes runs from P15,000 to P30,000. Whut. I would join for the seafood buffet alone!!</div>
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<a href="https://www.facebook.com/capiztriaksyon/videos/386568745039204/">https://www.facebook.com/capiztriaksyon/videos/386568745039204/</a></div>
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Happy Swimming, swimmies!</div>
swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com6tag:blogger.com,1999:blog-199092488439703742.post-89566310945921503202016-10-26T00:59:00.001-07:002016-10-26T03:25:14.035-07:00Swim Drills for the Off Season<br />
It's that time.<br />
<br />
Off season can go one of three ways for me.<br />
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1. Completely Rest.<br />
<blockquote class="tr_bq">
This includes no early alarms set before 6am and limiting my workouts to shorter stints, at hours that are more friendly on the skin. </blockquote>
2. Cross Train.<br />
<blockquote class="tr_bq">
In previous years I dabbled in underwater-hockey or running on trails. The goal was to maintain a level of fitness but give the overworked tri muscles a break.</blockquote>
3. Dedicate a Block of Training to my Weakest Sport.<br />
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Ever since I started organising Swimjunkie Challenges / open water swim events I may have over-achieved Option 1. Thankfully, event preparations do get a little easier (as far as time management goes) as the races approach their third or second year anniversaries. So this off-season, since I am much less frazzled, I am committed to working on my appalling lack of power when cycling up hills. </div>
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But that's me. If Swimming is YOUR weakest sport, it makes sense to work on your technique now rather than worrying about it when your next race's training program kicks in. Since many say the first step is the toughest, here's a headstart! I got in touch with some of our community's tri-swim coaches to ask:</div>
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<b><span style="color: red;">WHAT ARE YOUR GO-TO SWIM DRILLS </span></b></div>
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<b><span style="color: red;">WHEN IT COMES TO YOUR ATHLETES?</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfdNeH2fMW11l6MNkfrwoOK3FK8s_MMTMLAj3mD1Pbr8RTp-4vPdgxeD_-vWqybzdBgaJJzrIzB33mn09k7F3UsTGuAAxPqBIZZ1OY2p820cR7ltErqJzKrnmnvKwtLSgUqTI_swyOU9w/s1600/drillcoach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="548" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfdNeH2fMW11l6MNkfrwoOK3FK8s_MMTMLAj3mD1Pbr8RTp-4vPdgxeD_-vWqybzdBgaJJzrIzB33mn09k7F3UsTGuAAxPqBIZZ1OY2p820cR7ltErqJzKrnmnvKwtLSgUqTI_swyOU9w/s640/drillcoach.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOfbZKV__HARE110gslIWBMac6Vf_uqeeNi9ZxyHyxNklZ0oehGfj0CqQ8uG2kKaDiqJeXe4jJPoAYNl7afffUT4h3GX6nqajJ7GAxVDvCBDm6-Ki7uNdrN1vWx2rQIqDZBA3xzX5fpi4/s1600/14611127_10154100180006242_7677452461834262714_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOfbZKV__HARE110gslIWBMac6Vf_uqeeNi9ZxyHyxNklZ0oehGfj0CqQ8uG2kKaDiqJeXe4jJPoAYNl7afffUT4h3GX6nqajJ7GAxVDvCBDm6-Ki7uNdrN1vWx2rQIqDZBA3xzX5fpi4/s400/14611127_10154100180006242_7677452461834262714_n.jpg" width="400" /></a></div>
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<b>COACH RONALD MOLIT</b></div>
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<i>Coach Ronald has a progression of drills dedicated to developing balance in the water. </i></div>
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4 X 50m (45RI)</div>
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Balance drill - float and kick, arms extended forward shoulder width apart, face down, when you need to breathe, lift your head up but prevent hips from dropping, keep your body streamlined</div>
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4 X 50m (45RI)</div>
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Balance + 3 arm strokes (50m) - start with Balance drill (about 3 counts or until you're stable), then take 3 arm strokes, repeat. When you pull, make sure your thumb brushes your thigh when you pull or push the water behind you.</div>
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4 X 50m (45RI) 50m left 50m right</div>
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Side glide kick - head down in the water, rest face on arm, eyes to the bottom of the pool, just turn your face when you breathe (do not lift), keep hips up</div>
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4 X 50m (45RI) </div>
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6 kick, 3 pull - start with side glide kick position and do 6 kicks, 3 strokes, roll to the other side then start 6 kicks again. Again, make sure your thumb brushes your thigh when you pull or push the water behind you.</div>
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Make sure that you fully extend or reach your arm further when your hand enters the water at the beginning of the stroke. Also remember to brush your thumb to your thigh when you pull or push the water behind you.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUaVQdmx594tLVUmdvNfSyW3N_hb5LIZtuVipqNzyQl2eOIJVpCAfT1rbMx3oRoBjSHFQ5_gFQjcCKa7kzLRkvs0e113Afg8i329UX_cCayiILb41VT2vwQNhf1AIno3MhKOj5WN4J8wA/s1600/14370264_1150014348386385_3486140190698789589_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUaVQdmx594tLVUmdvNfSyW3N_hb5LIZtuVipqNzyQl2eOIJVpCAfT1rbMx3oRoBjSHFQ5_gFQjcCKa7kzLRkvs0e113Afg8i329UX_cCayiILb41VT2vwQNhf1AIno3MhKOj5WN4J8wA/s400/14370264_1150014348386385_3486140190698789589_n.jpg" width="400" /></a></div>
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<b>COACH NOY BASA</b> </div>
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<i>Coach Noy believes that developing good kick form can give you an advantage: "With a powerful kick, you can do way more with much less, adding more propulsion to the rest of your stroke." Since it takes time to develop great kick form, here's a drill to help you on your way. </i></div>
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DRILL: STREAMLINE KICK ON BACK</div>
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โข In a tight streamline position on your back, keep your face looking up and the water at the edge of your goggles to stay horizontal </div>
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โข while keeping your torso steady, do flutter kicks focused on generating more power pushing up with the top of your feet, than pushing down with the bottom of your feet</div>
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โข bend your knees minimally to maintain a compact kick</div>
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โข recommended set (with or without fins): 8 to 10x50 as 25 drill HARD, 25 easy swim (since you'll be facing down on the swim, apply the same movement but push harder downward with the top of your feet), 10sec rest</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtOJwnfT-wORKKJsX__sitobFPDW8tK-CneW-6MEd8zemAtvVsb3MXxgzVTKdp5iwXmzrzjp_tiFdshenoKCJ9s9H2hoci3kCr4CNXvl_mITgmMQvEv5rqeh3PQ_GtB89QdTHmcTRvvmg/s1600/13662100_1144716662236593_5381461881845631789_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtOJwnfT-wORKKJsX__sitobFPDW8tK-CneW-6MEd8zemAtvVsb3MXxgzVTKdp5iwXmzrzjp_tiFdshenoKCJ9s9H2hoci3kCr4CNXvl_mITgmMQvEv5rqeh3PQ_GtB89QdTHmcTRvvmg/s400/13662100_1144716662236593_5381461881845631789_o.jpg" width="400" /></a></div>
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<b>COACH MOI YAMOYAM </b></div>
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<i>Coach Moi zones in on common problems in arm entry and pull timing. </i></div>
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DRILL: DOUBLE DIP</div>
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For Arm Entry:</div>
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Itโs either we reach too far out or enter too early.</div>
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For the Holding arm:</div>
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Itโs either we pull the arm too early or we hold it too long that makes our glide inefficient.</div>
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How to do it:</div>
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This is much like a regular swim but the only difference is that as the hand prepares to enter the water dip it twice in and out and then on your third (3rd) dip thatโs when you enter for extension. You do this with both hands. Note that this is a swim drill, meaning swim as you normally would, but add two dips before you pull with either arm. </div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5CcmwCQuE1Ibbu12ctiewjPewbP2lNov2Q0lulG_gIlA96f_63s-FglOK15wkaQhc89mQ-okjx8IakZXbFhkdcdMsh_V-MJJ-J3UhgSY9IXSlCFwfGpOKtZTDuIz2X7UY3MZ6_Y1y95k/s1600/14054229_10210337208092351_6904576759792536534_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5CcmwCQuE1Ibbu12ctiewjPewbP2lNov2Q0lulG_gIlA96f_63s-FglOK15wkaQhc89mQ-okjx8IakZXbFhkdcdMsh_V-MJJ-J3UhgSY9IXSlCFwfGpOKtZTDuIz2X7UY3MZ6_Y1y95k/s400/14054229_10210337208092351_6904576759792536534_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some of the Masters Swim Squad winners <br />
at the Caramoan 10K Swim Challenge</td></tr>
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<b>COACH BETSY aka SWIMJUNKIE</b></div>
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My favorite drill ever is the UNCO. Because it reveals the weaknesses in your pull and puts your body rotation in touch with your pull (and vice-versa). The majority of my swimmies dread the unco because it's tough.</div>
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*It is critical that the unco is done properly, so have someone check out your form before you do your laps. </div>
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Start with one arm in front while the other arm rests on your thigh. Do one lap pulling with just the lead arm. Breathe away from the pulling arm. Kick normally, but do not rely on the latter for propulsion. </div>
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Key points:<br />
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<li>The pulling arm catches the water early.</li>
<li>At the start of the pull the body naturally leans a little to the side of the pulling arm.</li>
<li>As the pull progresses the body rolls back to neutral</li>
<li>As the pull finishes (make your thumb brush past your thigh) your body naturally rolls a bit on the other side. </li>
<li>Do not rush the drill. Focus on form and take note of the partner pull sections and rotations. </li>
<li>Do this as 25m left arm, 25m right arm, 50m freestyle (4 - 8 times).</li>
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SUMMARY:<br />
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So there it is! A few drills to get you going. Drills should always be done fully recovered between repetitions so make sure your rest intervals are long enough to maintain good form. Remember that any drill is only as good as the form you hold when doing the drill. The first few times you may need someone to verify that you're doing them correctly. <br />
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In case you'd like to do this in the company of other triathletes AND get faster, our Masters Swim Squad trains on Wednesdays and Fridays at the Village Sports Club in BF Paranaque from 6am-8am. P650/session includes the club's pool fees and use of the locker. Please email ykmedallajkt@yahoo.com if you'd like to join. </div>
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Happy Swimming! :)</div>
swimjunkiephhttp://www.blogger.com/profile/11383114230946955155noreply@blogger.com2