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.


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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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Moments in Time

Moments in Time

A good snapshot keeps a moment from running away. – Eudora Welty

My friend Rob D is a man of many talents; among them a knack for taking remarkable photographs with relatively low-end equipment (typically, smart-phone cameras). What follows may be a bit self-indulgent; but I thought it worthwhile to collect a sampling of his images (of, um… me) in one place.

One photo in particular, I might even call “iconic.” I can’t remember a picture (of, um… me) that has ever spoken to me so powerfully. From just a few minutes before jump-time for Santa Cruz Island swim last September: scruz_glow Now, going back to the beginning…

2010 – “Freshwater Swimmer” is born

On the shores of Lake Michigan, where it all began. Ohio Street Beach, home of the Big Shoulders 5K. big_shoulders Photo-bombing Chris LaBianco at the USMS 1-mile National Championship in Huntersville, NC:

Note: This picture was featured on the Daily News of Open Water Swimming at some point. Whenever Chris LaBianco wins a race, no matter how trivial, it inevitably appears on the Daily News of Open Water Swimming.…

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Controlled Stroke Count Drill

Controlled Stroke Count Drill

In “Stroke Count Games” and “A Better SWOLF Formula” I suggested a test set of 8×100, as fast as possible, holding a specific number of strokes per length (SPL), to hone in on your most efficient combination of stroke length and tempo.

I frequently do a modified version of this set as a quick tune-up before a competition or a challenging distance workout: 12×100 short-course, aiming for the following SPL on each rep: 15, 14, 13, 12, 11, 10, 10, 11, 12, 13, 14, 15. Moderate, controlled pace on all – no more than 75%.

Obviously, the specific SPL goals will differ for each individual. For me, 15 SPL is my 400m/500yd race pace. 14 SPL is my 1-2 mile race pace. 13 SPL is my marathon pace.

The reason I like this set as a warm-up / tune-up is that the act of “depriving myself” of one stroke-per-length on each of the first 6 reps really focuses my attention on efficiency – maximizing the amount of water I’m pulling, and minimizing drag.…

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Ranting into the void (or not?)

Ranting into the void (or not?)

Some reactions from ’round the intarwebs to recent Freshwater Swimmer posts. I am, as always, grateful for the engagement.


The Global Drowning Prevention Forum picked up on my commentary about the tragedy at the Escape from Alcatraz triathlon. As you may recall, I wrote:

In my view, there’s absolutely no substitute for proper training and preparation. … A wetsuit is not going to keep you safe. Swimming competence will keep you safe.

While wetsuits may decrease the chances of an individual person drowning, I believe they actually increase collective risk – by giving people a false perception of safety and encouraging them to put themselves in situations they are not prepared for.

Some interesting discussion ensued. I was particularly gratified by the comment of Audrey D. (bold added):

Anyone participating in an open water swim race should have many practice swims in open water prior to a race. There are multiple conditions that can occur in open water that change the parameters of how you should adjust your swim. Sadly, even skilled swimmers can drown, given changes to the water temperature, unforeseen changes to waves, and unexpected reactions to these changes.



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SBCSA announces drug-testing for marathon swims

SBCSA announces drug-testing for marathon swims

Last month, the Santa Barbara Channel Swimming Association (SBCSA) became the first major channel swimming sanctioning body to prohibit swimmers from intentionally drafting off the escort boat. The SBCSA prides itself on its position at the vanguard of protecting the integrity of marathon swimming.

Today we are excited to announce another major step forward in ridding our sport of cheaters.

Starting with our 2013 swim season, the SBCSA will be collaborating with the World Anti-Doping Agency and its counterparts, the USADA and ENGSO, to carry out random testing for prohibited substances. We expect that our fellow channel swimming governing bodies, the CCSF, CS&PF, and CSA, will soon be following suit.

What does this mean? Very simply: When you arrive on the beach at the end of your swim, exhausted, chafed, and possibly jellyfish-stung — you’d better be ready to pee in a cup. We will have personnel there to greet you as you emerge from the surf and escort you to the nearest toilet. No stopping to chat with friends and well-wishers; no posing for pictures; you must proceed directly to the toilet.…

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A better SWOLF formula

A better SWOLF formula

SWOLF (“swim golf”) is a drill that measures swimming efficiency. A SWOLF score is your time (in seconds) on one lap of the pool, added to the number of strokes you took. Lower scores = Higher efficiency. SWOLF is a fuzzy, indirect measure of efficiency, because stroke count doesn’t necessarily reflect effort. In my view, the most precise definition of SWOLF is that it identifies the most efficient stroke count for a given level of effort.

I originally wrote about SWOLF in April 2012, and the post has become – by a wide margin – the most widely-read in the history of this blog. In a subsequent post a month later – “Stroke Count Games” – I described how SWOLF doesn’t quite capture the most efficient stroke count. At least for me, using stroke cycles (number of strokes divided by two) produces better results.

I wondered if this was true for other swimmers, so I asked any interested readers to send me their own data, using a test set of 8×100. Three readers sent me their results.…

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