How to get an effective workout at public lap swim

How to get an effective workout at public lap swim

This post is part of a collaborative project with Donal at LoneSwimmer, delving into basic issues of training and technique in swimming. Donal also published a post today, check it out here.


Whenever possible, I prefer swimming with other people – either with a training partner or in a coached squad workout. But occasionally my schedule dictates finding water at a public lap swim session. It’s possible to get a good workout at open lap swim, but it takes a bit of planning and training know-how.

Based on my observations at hundreds of public lap swim sessions over the years, there are some folks who come to swim laps, desire to become better swimmers, but simply don’t know how to go about the task. For those without a background in competitive swimming or similar sport, it may not be at all obvious.

For example, one of the more common approaches I see at the pool consists of: (1) Getting in the water. (2) Swimming continuously for X amount of time. (3) Getting out.

With that in mind, here are a few pointers on getting the most out of solo workouts at a public lap swim session:

Learn proper lane etiquette.



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Follow-up review: FINIS Swimsense watch

Follow-up review: FINIS Swimsense watch

I had high hopes for the Swimsense, I really did.

Unfortunately, in the 2+ years since I bought the watch I’ve had two major issues that remain unresolved. With worthy competitors now available from Garmin – the 910xt and the Garmin Swim – these nagging issues are a deal-breaker. Absent any major product revisions by FINIS, I must retract my original recommendation of the Swimsense.

The deal-breaking issues are:

1. Build quality.

I’m now on my fourth Swimsense. The first three all became unusable after half a year of infrequent use, each time for a different reason. To FINIS’ credit, each was replaced free of charge.

My first Swimsense lost the ability to connect to my computer via the dock (and thus the ability to re-charge the battery). My second Swimsense developed moisture behind the crystal, and shortly thereafter stopped connecting to the dock. My third Swimsense developed a tear in a strap hole (see photo below) and no longer fit my wrist properly. Unlike the Garmin Swim, Swimsense wrist straps are not replaceable.

swimsense_strap

Keep in mind, I don’t even use the Swimsense that frequently!…

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My favorite stroke tip

My favorite stroke tip

Beginning with the catch, and continuing through the finish of your pull:

  • Keep your fingers pointed straight down toward the bottom of the pool,
  • palm facing directly behind you,
  • elbows high.

This is a distilled version of the “paddle stroke,” which has been taught in elite USA Swimming programs since the mid-1990s, but has only recently been widely taught in adult Masters programs.

I like this stroke tip for several reasons:

  • It’s simple and easy to understand, even for new swimmers.
  • It’s high-leverage, meaning it can produce large gains in speed.
  • It’s useful for swimmers of all abilities.

fingers_down

I use this “stroke thought” almost every time I swim these days. If I’m feeling fatigued or unfocused, it’s surprisingly easy to fall back on an “S” pull pattern (an unconscious but ineffective attempt to gain more purchase on the water), or to let my elbows slip.

Yet another reason I love the FINIS Agility Paddles: it is much easier to “feel” the early catch, and sustain it throughout the pull. If you start pulling through at odd angles (rather than straight back), the paddle may slip right off your hand.…

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Swim Report: Five Coves of Death

Swim Report: Five Coves of Death

I renewed my membership at the South End Rowing Club this year, and am determined to get my money’s worth. So far this year I’ve done two club swims, a “sunriser” swim, an Alcatraz swim, numerous casual swims in and around Aquatic Park with fellow club members, and crewed on Cathy’s epic 3 Bridges Swim. Last weekend was the infamous “Five Coves of Death” – five laps around the perimeter of Aquatic Park at 5:00pm on May 5th. 5CoD is also the qualifier for Bay to Breakers, the crown jewel of the club’s long swim program.

What exactly constitutes a lap of Aquatic Park? This is a source of some confusion and controversy.  A “tight cove” is shown in an illustration by Joe B. :5coves_butlerStarting from the South End/Dolphin Club beach, one swims:

  • To the end of the docks, making a hard left around the Dolphin Club dock.
  • Along the buoy line and around the Flag with a right shoulder.
  • Through the goal posts and then the solitary post just beyond with a right shoulder.
  • Hug Municipal Pier as closely as possible along the full length of the curve.


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Daytime goggles, Nighttime goggles

Daytime goggles, Nighttime goggles

In summer 2011, I started using two pairs of Swedish goggles (Speedo Swedish 2-pack) – one with dark metallized lenses for daytime, one with clear lenses for mornings, evenings, & night. As per usual, I eschewed the included latex straps for after-market bungee straps.

swedish goggles

It’s a testament to Swedes’ durability that I’m still using these same goggles almost two years later.

Notice something else about the above photo, though: The color of the straps. Two years ago, these straps were the same color. Remember, the top pair I wear during the day, in bright sunlight. The bottom pair I wear in low light.

These are your goggles. These are your goggles on UV radiation.

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