SWIM ACRONYMS DECODED:

S: Swim-Typically most swimmers resort to “freestyle” or “crawl” stroke during this, but swim truly means swim, just move through the water.

P: Pull-arms only (add a pull buoy in between your legs, paddles are used here too IF specified in the workout)

K: Kick-legs only (with a kick board, with fins, with zoomers, without kick board, so many options)

OTF: Other than freestyle

DPS: Distance per stroke: getting as much “length” with each arm stroke

Drill: There are lots of drills to choose from, choose the ones that would benefit your stroke the best.  Just think of the crazy movements your coach has you do all the time.

I.M.: Individual Medley: This consists of all four strokes in the order of fly, back, breast, and freestyle.

F: fly

B: backstroke

BR: breaststroke

FR: freestyle

Descend: Get faster on each one

Descend within the distance: Get faster within

Bilateral Breathing: Alternating sides that the breath is taken on.  This would mean taking a breath on “odd” numbers of strokes.  Three, five and seven are most common.

Length of a pool: Pools are typically 25 yards, 25 meters, or 50 meters (SAC is 20 yards).

Length: One way down, ending up on the opposite end of where you started.

Lap: Down and back in the pool, ending up where you started

How many laps for a mile: 1650 yards (66 lengths OR 33 laps) or 1500 meters (60 lengths in a 25 meter pool OR 30 laps OR in a 50 meter pool).

Seattle Athletic Club downtown is a 20 yard pool. So one mile is just shy of 82 lengths or 41 laps.

SWIM SETS DEFINED:

10X50 “on” 1:00

Defined:  You start a 50 every minute and reapeat 10 times. This includes your REST period.

If you swim the 50 in :45 seconds you get :15 seconds rest.

If you swim the 50 in :55 seconds you get 5 seconds rest.

10X50 with :10 seconds rest

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

DESCENDING SETS:

5X100 descend :10 sec rest

Defined: Get faster on “each” 100.

Ie:

1^st 100 1:45,

2^nd 100: 1:40

3^rd 100 1:35

4^th 100 1:30

5^th 100 1:25

*all with 10 second rest after each one

*This is an example of descending by 5 seconds per 100.

*The first one is slow and the last one is fast.

5X100 descend within the 100 with :10 sec rest

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

5X75 going 25 drill/50 swim with :10 sec rest

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

TNM now offers 2x month weekend swims at the ECAC. Be sure to check our calender for when the next ones are and go to our Classes tab on our website to register!

If you have any questions on your swim workouts or need some variety in your training or even a lesson, please contact coaches@tnmultisports.com

During the Postal Swim, drafting, flotation, and propulsive devices (pull buoys, fins, paddles, wet suits, etc.) are not permitted. No more than two swimmers may share a lane. If a lane is shared, each swimmer must stay on his or her side of the lane during the entire race (i.e. no circle swimming). An adult acting as a starter/head timer/referee shall be present at all times during the swim. Each swimmer must have a verifier to count laps and record cumulative splits every 50 yards or 50 meters. The timing of the event may be done with a stopwatch or electronic timing device. Cumulative split times must be recorded to the nearest second (final times for national records to the nearest 100th).

With many athletes signed up for Ironman events this year, the swim was a super start to the training season. The swim allowed our athletes to gain the confidence of getting a good long swim under their belt while accompanied by the endless support of fellow teammates, friends and of course coaches! While not all athletes are training for Ironman events, everyone took full advantage of joining in for the thrill of being a part of the annual Postal Swim!

The theme of the day = smiles! The swimmers started with smiles and ended with smiles!

Group 1 are all smiles after a swell swim!

Group 2 shows us their pearly whites!

And the swimmers are off! Only 59min and 59sec to go!!!

The ladies streamlining it!

Kickin' it in to the next gear!

Erin takes a hydration "pit stop"!

Randy and Kim, some of our diligent time keepers!

It's a race to the finish!!!

There were endless smiles post Postal Swim! We’re not sure if the smiles were bigger because they made it through the swim, or they really did have a blast! But don’t let all the smiles fool you, the Postal Swim is no walk in the park, it is serious stuff and some even more serious swimming! But swimming with a bunch of friends and training buddies, along with all the fantastic volunteers right by their sides, would put a smile on anyone’s face!

Smiles...

Smiles...

... and more smiles!!!

Here’s a look at all of our fab swimmers and their impressive distances:

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

A huge CONGRATS to go to all of our Postal Swim fishies!!! We are so proud of each and every one of you! And of course, not to be forgotten, a huge THANK YOU to our fearless leader Coach T and to all of our volunteers, for without you this event would not have been possible!

]]> http://www.tnmultisports.com/blog/tnm-postal-swim-mania.html/feed 0 http://www.tnmultisports.com/blog/announcing-the-tn-multisports-open-water-swim-school.html http://www.tnmultisports.com/blog/announcing-the-tn-multisports-open-water-swim-school.html#comments Thu, 29 Apr 2010 20:46:05 +0000 Teresa Nelson http://www.tnmultisports.com/?p=1694 RING, RING! What’s that? Class is almost in session! As many of you TNM’ers already know, swimming is a highly technical sport. The smallest of tweaks in your stroke mechanics can make a world of difference and increase your efficiency, endurance, comfort in the water, and even prevent injuries. Yes, even swimmers can get injured with improper technique!

This summer we’re going to get serious and learn the ins and outs, the do’s and don’ts, and everything in between about open water swimming. These lessons are for every person who has said, “I’d love to sign up for a triathlon, but I’m afraid of the swim… I can’t swim that far without stopping….I’m afraid I’ll get hurt…I don’t know if I could make it!” Ahhh, the inevitable comments we hear from 95% of people wanting to attempt a triathlon or an open water event.

“The greatest barrier to success is the fear of failure.” — Sven Goran Eriksson

This fear doesn’t have to stop you! You have the ability, and the experienced instructors at TN Multisports will help you FIND it and REFINE it. We offer open water swim instruction for all levels. Sign up for a 4 session private or small group course, or even an escorted endurance swim!

For 2010, we have a number of packages available:

Private Race Prep

• 1 private lesson
• 3 private open water swim lessons
• =4 total lessons for $150
• Flexibility in days/times

This package includes a personalized pool assessment of your freestyle stroke, technique basics, drills, and “homework” for extra practice. After the first session, we move to the open water to address tips for stroke efficiency and endurance, sighting, equipment needs, and starts and exits of a race. We’ll help tackle any of the fears you might have!

Group Race Prep

(Limit 4 swimmers)

• 3 open water swim lessons
• + 1 complimentary Friday group swim with the TNM team
• =4 total sessions for $115 per person

This package assumes you have the basics of freestyle swimming down and are ready for some open water training. A private lesson is recommended prior to the group series if you have very little swim experience. We’ll dive right in to the open water to address tips for stroke efficiency and endurance, sighting, equipment needs, and starts and exits of a race. We’ll help tackle any of the fears you might have!

Escorted Endurance Swim

Have you improved your skills but would like a kayak or swim escort as you continue to get comfortable? This service is available at a mutually agreed upon time/day. Please inquire for more information.

Single Private Lessons

A private open water or private pool instruction can be scheduled at any time for personalized stroke technique work. Swimming is a highly technical sport. You will see great gains as you make changes toward proper stroke mechanics!

Clinics will run from June to August. 2010 TNM team athletes receive a $15 discount on group packages and $5 off private lessons. Contact coaches@tnmultisports.com to schedule! We do EVERYTHING swimming, so let us know what you need/want and we are here to help you!

Also, join us on Facebook for detailed information regarding dates and times!

Potential teams so far:

• Team 1: Brent, Cathy, Darin, Mark, Karissa?
• Team 2: Natalie, Connie, Lisa?, Nathan
• Team 3: Sheri, Beth, Jenn, Kirsten, Jill Bell
• Team 4: Liz (plus 2 friends), Rachel

New TN Multisports caps have arrived! Support the team and sport your new cap at your next open water swim or at the pool. Recognize your fellow team members and look good while training! We will have caps at all team events for $5 each.

Dry land swim conditioning is a unique, fun and one of a kind conditioning class that utilizes the Vasa swim trainer, medicine balls, free weights, medicine balls, and more. This class is designed to strengthen your core and improve your swimming strength, endurance and technique. The exercises are designed to make you a better swimmer and more conditioned athlete.

Classes are held every Thursday at 6:30 am and again at 7:15 am. We accept a maximum of 5 people per class, and the costs are as followed:

• $15 per class for non-members
• $10 per class for triathlon team members
• $7 per class for monthly coaching athletes

Payment can be made individually or in packages of 10. Contact us to reserve a spot and sign up for a session. Don’t forget to check out our other training services, too–we offer personalized swim training that’s a perfect complement to dry land swim conditioning and will help you become a faster and stronger swimmer.