400 free breathing every 3
200 drill by 50′s; finger tip drag drill- (concentrate on high elbow) & Six kick side drill- (long smooth, extenuate rotation of hips, finish pull all the way)

Kick/skull (4 rounds)

2×75 kick :10 seconds rest
2×50 skull :10 seconds rest
2×25 sprint :10 seconds rest

100 EZ swim

4×200 IM :25 seconds rest

Odd- drill (follow below)
Fly- 4 strokes right arm, 4 left arm, 4 full
Back- 2 strokes right arm, 2 left arm, 4 full (thumb exits water 1st, pinky enters 1st)
Breast- 1 pull, 2 breast kick
Free- catch up drill, with a 6 beat kick

Even- SWIM perfect stroke

100 EZ swim

8×75 :15 seconds rest
(4-free, 4-stroke)

Odd- DPS, strong swim/good stroke/DPS by 25′s
Even-strong swim, DPS,strong swim by 25′s

100 EZ swim

Total= 4,100 yards

I am now in the Sierra Nevada Mountains in southern Spain at the Centro de Alto Rendiemento de Sierra Nevada for a three-week high altitude training camp. The first few days have been tough as my body adjusts to the low oxygen environment, and I hold back to avoid overtraining. However, as my acclimatization continues, I look forward to cranking up the intensity over the next week. As part of the process to acclimatize, long walks have become part of my daily routine. Today involved a stunning three-hour hike that started on the athletic track but ended up at the snow line!

Whether your reaching the top of your sport, like my fellow  FINIS swimmer Jason Lezak or you’re the weekend warrior, you must develop time management skills.

As a swimmer we are used to practice times remaining the same week-end and week-out; year after year.

But if your’re the fly by the seat of your pants kind person, your “balancing act” may need to find some kind of structure.

First-look at your week ahead on Saturday. I like to envision mine in my head, that way when Sunday comes I am ready to pencil things into a daily agenda.

In my field of work, as a sports broadcaster at Bright House Sports Network it changes week to week. So, first I look at my busiest days.

On my busy days, I ask myself “what kind of time I have to get in a workout?” Is it dry land or swim?

Then, I move to my days I can really grind it. If I can manage a double workout, I steal it.

At the same time you’re planning your workouts, make it a point to do the same with your food. Pre-prepped meals make it a no-brainer at the end of a long day of work and workouts.

This will also save you from making unhealthy selection. And when you’re choosing the right nutrition your body recovers faster and your sleeping habits become more efficient.

But what I find to be key in the process of balancing it all, don’t beat yourself up over a missed workout. I don’t plan my day off from a workout, I let the week and my body tells me. It could mean a 10-15 day cycle of workouts. But then I’ve also had those weeks where it seems no routine can catch a rhythm.

Use your weekends as the opportunity to make-up or squeeze in another workout.

Repeat to yourself-
Because I have a plan it makes easier to do it, don’t over think it. If I dream it, I can accomplish it!

Brooke “waterbabi” Bennett

The SwiMP3 is a waterproof MP3 player that provides high quality underwater sound without ear buds.  Instead it uses bone conduction for audio transmission.  The device attaches to goggle straps and rests on the cheekbones as to not interfere with swimming technique.

Recently our engineers were able to resolve some problems that affected the SwiMP3 2G. Issues with the product included trouble with Mac OS compatibility, freezing during playback and small functionality issues.  Although it didn’t affect all users, we certainly didn’t want to have these bugs in our device.

Over the last few months a new X18 firmware was implemented on all SwiMP3 2G units from FINIS. The X18 firmware improves the functionality of the SwiMP3 2G and resolves the bugs that we found. Most likely, current users already have the updated X18 firmware on their SwiMP3 2G. In fact, if your unit is working correctly, then you don’t need to do anything except keep enjoying your SwiMP3 2G device during your swim! However, should experience any issues with your SwiMP3 2G, please contact our Tech Support team right away. We will be happy to assist you in upgrading your unit with the X18 firmware.

As mentioned, most units owned by consumers today already have the X18 firmware, but FINIS wanted to give a proper launch of the updated firmware. It also gives us an opportunity to let our customers know about the improvements we have made, and to thank those that provided feedback to our engineers and support team over the past few months as we worked through the bugs.

If you run into any issues with your SwiMP3 2G, please contact our FINIS Technical Support at (888) 333-4647 or fill out a Support Ticket at support.finisinc.com

-FINIS Team

Livermore, CA – (April 24, 2012) FINIS, a world leader in technical swimming products that maximize your fitness potential and technique, announces the introduction of the Dart Goggles to the FINIS goggle family. These goggles are the improved version of the previous Stealth Goggles. The Dart Goggles are the classic racing goggles designed for competitive swimmers. The low profile lenses sit comfortably around the eye and the traditional hard frame design gives swimmers a leak proof seal. The Dart Goggles come with a nose piece and string, allowing you to personalize the fit. The improved dual straps disperse the pressure of the goggles on your eyes evenly, for an even better fit.

Available in Gold/Mirror, Blue, and Smoke, these customizable goggles come with polycarbonate lens which also provides UV protection. Purchase the Dart goggles here: http://www.finisinc.com/dart.html

About FINIS:

Founded in 1993 in Northern California, FINIS was started by John Mix and Olympic Gold Medal Swimmer Pablo Morales. The Monofin and the Swimmer’s Snorkel were the first products they developed for the US market; afterwards, they continued to focus on creating training tools for swimmers and coaches worldwide. FINIS products are currently available in over 65 countries and are used by US and International Olympic teams, elite triathletes, and fitness swimmers.

Innovative research and design is FINIS’ highest priority. This dedication has resulted in truly unique products such as: the Swimmer’s Snorkel, which is recognized as the paramount tool to improve a swimmer’s technique, the SwiMP3 that uses bone conduction technology to play music instead of using ear buds, and the Z2 Zoomers fins, which demonstrate an intimate understanding of swimming musculature, hydrodynamics, and engineering.

Visit the FINIS Blog at http://www.finisinc.com/blog/

Media Contact:

Vicki Espiritu

Marketing & Communications Manager

FINIS Inc.

(925) 454-0111 ext. 265

vespiritu@finisinc.com

Warm-up
100 swim, 200 IM drill, 300 pull—>300 swim, 200 stroke (no free), 100 kick

3×200 pull :25 secs rest
3×100 paddles only :15 second rest
3×100 swim dec 1-3 :10 seconds rest

100 easy swim

Fins and FINIS snorkel- (2 rounds)
3×100 swim with snorkel DPS :15 seconds rest
3×100 kick :15 seconds rest

100 easy swim

16×50 Dec 1-4 :20 seconds rest

4-free

4-stroke

100 easy swim

Total= 4,700 yards

Enjoy!

Brooke Bennett

While the unpredictable and imcomparable nature of open water swimming is, for many people, one of the draws of the sport, it is still important to log your open water swims in a way that can be valuable when analyzing and developing a training program or race stragedy. As in pool swimming, distance and time are the two most basic parameters to track in your log, but even this isn’t straight forward. Additionally you should keep track of wind and water conditions, feeding schedule, and of course some “feeling” notations.

Distance can be easy enough to track with a few different methods varying in accuracy.  The most accurate way to track distance is by using a GPS device such as the Hydro Tracker to track the path and record the distance of your open water swim. In addition, many swim spots have established routes that make tracking distance a bit easier.  Lastly, a swimmer can use a mapping program to approximate the path taken and the distance swam.  Estimating the distance one swam would vary in its effectiveness for each individual and be reliant on a variety of factors, such as the swimmer’s navigational competancy and ability to swim straight.

Ultimately, distance only tells a small part of the story, so make sure you track your swim time!  Keep track of overall swim time and the length of feedings or breaks.  If you are swimming a route you are familiar with, start tracking “splits” at distinct landmarks or at the halfway point in an out-and-back type of route. Next its time to take into consideration weather and water conditions. Was it windy and the water choppy?  Was it a wind to your back or were you swimming into a head wind?  Was the water still, or were you swimming with or against a current? By comparing swims on the same route on different days, you get a better idea of patterns in weather conditions and a general idea of how each training session compares to the others.

When it comes to cold water swimming, one of the most important parameters to track is water temperature.  Acclimating to cold water temperatures is a process, and one that involves gradually building your tolerance by increasing the length of exposure or gradually decreasing the temperature (easier said than done, this is best done in the fall when temperatures start to cool and drop off). Keep a pool thermometer in your bag so you can get your own temperature reading.  Many times water temperature readings from a buoy can be found online, however, keep in mind that these water temperatures readings are usually taken from a few feet below the surface, and may not be completely accurate for the surface temperature.  Know the symptoms of hypothermia and log any that occur.  Everyone reacts differently to cold exposure and it is very helpful to have an understanding of how your body and mind reacts.

Since a race day nutrition plan should be crafted after careful trial and error during training swims, it is important to track nutrition consumption and its effects in your log.  NOTHING should be consumed on race day that has not been put to test in training.  Was there a particular flavor of energy gel that you liked? Did a liquid that you usually like during freshwater races taste really bad when your mouth is salty from the ocean?  Did you experience stomach cramps after eating a new food? Did your feeding plan include electrolytes?  How much liquid were you taking in, and was it enough? Were you able comfortably ingest enough liquid in a timely manner?  Use the information you gather over many training swims to identify any needed adjustments your feeding plan, including the amounts, schedule, products, and ratios.

Lastly, you should keep track of any notable feelings or changes in mental state, so that you are better prepared to head these off during future swims.  In addition to tracking the effects of your nutrition consumption and cold exposure as outlined above,  keep track of items such as how long it takes to properly warm up, your percieved effort or pace at different points in your swim, the development of any pain, and any dips in mood.  For those training for channel or marathon swims,  it is important to include at least one very long training swim before the big day to serve as practice. It is very common for swimmers to find that they experience feelings of depression, pain, and low energy at the same benchmark in every long swim (5-6 hours is very common).  By identifying the manifestion of this phenonmon in your training swims and preparing yourself mentally and logistically for it, you are more likely to be able to break through the wall and continue on to success.

Even though open water swims are seemingly incomparable,  keeping a thorough record of your  training swims will help you identify opportunities for improvement and prepare yourself physically, mentally, and logistically for your major swims and races.  While most will not take the time to track and log their training, it is a very simple way to improve your training practices in order to train more effectively, helping you swim faster, longer, and more safely.

See you out in the open!

Mallory Mead

Target the purpose of your cross training – what you are trying to gain? Take an honest look at your swimming and decide what, if any, of the following areas need improvement.

Endurance. A smartly placed run or bike in your training program can enhance  aerobic capacity, and these gains translate into swimming endurance. Such transfers are not as specific as a long training swim would be, but sometimes it is nice to switch it up, and other times you just don’t have time or access to get to the water. If the intended benefits are aerobic, make sure you keep the pace aerobic. A good measure is to make sure you can easily hold a conversation throughout the effort. While pushing harder may be a better workout, the gains you’ll be making will be more specific to biking and running, while aerobic gains can more easily translate to swimming. Careful not to bike or run so much that you get lead legs or stiff ankles. Other great activities are rowing, cross-country skiing, and paddling.

Flexibility. If you commonly find your body stiff and tight at the beginning of swim practice, working on your flexibility may be helpful. If you’re stretching before swimming, stick to dynamic stretches like arm circles and swings. Static stretches should be reserved for after workouts when the body is warm, if at all (many swimmers have loose shoulder joints so caution should be taken when performing shoulder stretches). Yoga is a great activity that provides both strengthening and flexibility across a wide variety of muscle groups.

Strength. Strengthening swimming muscles can only help swimming if it is specific to the speed of the movement you’re making in the water. So if you’re performing lat pulldowns, do so at your stroke rate. Bring a Tempo Trainer to keep you on target. If the gym isn’t your thing, grab a Dryland Cord. Since bulkier bodies are more difficult to move through the water, the goal is not to increase muscle mass, but to increase strength and muscular endurance. High reps (12-15) with low weight (or the cord) are useful 2-3 times per week. Keep in mind that all bodies are different – monitor any changes to your body composition and body position in the water when beginning a new weight training program to avoid swimming setbacks and maximize gains.

Stability. Regardless of your dryland goals, every swimmer can benefit from maintaining shoulder health. Even if you’ve never had shoulder problem, a few simple exercises can keep you out of trouble. Swimming involves considerable internal rotation of the shoulder and pulling in the front (a.k.a. rolling the shoulders forward). Counter this with external rotation and back and deltoid exercises. Grab your Dryland Cord for the external rotation, rows, and front, middle, and rear deltoid exercises. If you have a core routine, add in reverse crunches to strengthen your back as well.

Happy cross training!

Jen Schumacher

Marathon Swimmer, www.jenschumacher.org

Sport Psychology Consultant, www.jenschumacher.com

Warm-up

200 free
100 IM/drill
50 kick
50 free
100 IM/swim
200 kick

Breath Control

9×100 :15 seconds rest, breath pattern
By 100′s- 3, 5, 7, 7, 5, 3, 3,5,7

Drills & Kick

300 free/drill 25′s :15 seconds rest} x3
100 stroke, strong } 1 minute rest at end of round

24×25 kick :10 seconds rest
2-board
1-underwater
1-swim easy

Main Set

4×200 :25 seconds rest
#1 sprint 1st 50
#2 sprint 2nd 50
#3 sprint 3rd 50
#4 sprint 4th 50
* swim the 150 steady, DPS

Cool down

Easy 200

Total = 4,200 yards

In order to channel the anxiety to enhance performance, you first have to find out what factors cause the fear. It could be the chaotic race start or the vast, deep open water. Perhaps it is the fear of not knowing what creatures you are about to share the water with.  It could even be the idea of swimming nonstop with no wall to rest on.

Then, decide if this fear is controllable. If in the past, you’ve found yourself worrying about not having sufficient training, then great, now is your chance to do it differently this time! Create a training plan that gives you the confidence to stand at the line on race day and know that you will finish strong. If you typically get the butterflies from pack swimming at the start and turns, these are also skills you can practice before the race. Grab a few buddies and practice some Open Water Skills .

As baseball’s great Mickey Rivers stated, “Ain’t no use worrying about things you control, because if you’ve got control over them, ain’t no use worrying. Ain’t no use worrying about things you can’t control, because if you can’t control them, ain’t no use worrying.” So essentially, if you have control over the source of the fear – or control over training for the fear – then the greatest strides you can take towards managing that fear are preparing for it.

If you don’t have control over the source of the fear, such as deep water or large fish, then ask yourself if the potential risk outweighs the benefits. Does the extremely slim chance of a large fish encounter outweigh your love of open water? Answer that question on the beach before you get in and never look back. If you do begin to think about that while you’re swimming, have a focus strategy – something else you can quickly think about such as your stroke, a song you like or your to-do list that day. Of course, you can control the amount of risk you are taking by choosing not to swim at dawn or dusk, and avoiding seal hangouts.

Finally, when it comes to race day, remember that some anxiety is a good thing. The butterflies tell you that you are ready to race. They’re there because you care. It isn’t about getting rid of the butterflies; it’s about getting them to fly in formation.

Jen Schumacher

Marathon Swimmer, www.jenschumacher.org

Sport Psychology Consultant, www.jenschumacher.com