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Wednesday, December 19, 2012
100 x 100 Workout For Masters Swimmers
Like many marathon and channel swimmers around the world, this 10,000m pool workout is an annual rite of passage for the Long Beach State Masters and many long distance and open water swimmers around the world.
"We starting the first 100 of the 100x100s at 6 am sharp on Saturday, December 22nd. For some, this workout may take the entire 3.5 hours with a stop for everyone around 9:45 am," explains Coach Cook, an avid open water swimmer. "Everyone makes sure they bring enough water to stay hydrated and some nutrition so they don’t bonk. Even if they cannot make the all the 100x100s, that is completely OK. We want swimmers to set a goal and let their lane mates know when they will be leaving the workout."
The Long Beach Masters Team sets up 2 lanes of their 8-lane 50m pool to accommodate swimmers who swim straight through the entire 100x100s. Coach Cook sets up the 8 lanes according to the following times based off a short course yards base 100:
LANE 1: straight 100x100 base 1:10-1:30
LANE 2: scheduled workout 1:10-1:15
LANE 3: scheduled workout 1:20-1:25
LANE 4: scheduled workout 1:30-1:35
LANE 5: straight 100x100 base 1:40+
LANE 6: scheduled workout 1:40-1:45
LANE 7: scheduled workout 1:50-1:55
LANE 8: scheduled workout 2:00+
For the swimmers who do not swim straight through, Coach Cook has designed a 10,000m workout to keep the adults engaged, challenged, and moving through the 100x100. "Swimmers are allowed to use whatever equipment they like as long as they are not disrupting their lane mates. The workouts are printed and placed in each lane."
Time: 6:00 am
5x100 Your Choice @ 1:45, 1:55, 2:10, 2:20, or 2:30 (choose your lane base)
Time: 6:10 am
5x100 [1. 100 swim @ 1:50, 2:00, 2:10, 2:20, 2:30, 2:40, 2:50, 3:00 (choose your lane base) + 2. 75 swim 25 kick + 3. 50 swim 50 kick + 4. 25 swim 75 kick + 5. 100 kick]
Time: 6:25 am
5x100 [1. 25 fly 75 free @1:40, 1:50, 2:00, 2:10, 2:20, 2:30, 2:40, 2:50 (choose your lane base) + 2. 25 free 25 back 50 free + 3. 50 free 25 breast 25 free + 4. All free + 5. IM]
Time: 6:30 am
For swimmers on the base short course yards of 1:10-1:15:
RD 1: 1x100 1:20 + 2x100 1:25 + 3x100 1:30 + 4x100 1:35 + 5x100 1:40
RD 2: 2x100 1:20 + 3x100 1:25 + 4x100 1:30 + 5x100 1:35 + 1x100 1:40
RD 3: 3x100 1:20 + 4x100 1:25 + 5x100 1:30 + 1x100 1:35 + 2x100 1:40
RD 4: 4x100 1:20 + 5x100 1:25 + 1x100 1:30 + 2x100 1:35 + 3x100 1:40
RD 5: 5x100 1:20 + 4x100 1:25 + 3x100 1:30 + 2x100 1:35 + 1x100 1:40
For swimmers on the base short course yards of 1:20-1:25:
RD 1: 1x100 1:30 + 2x100 1:35 + 3x100 1:40 + 4x100 1:45 + 5x100 1:50
RD 2: 2x100 1:30 + 3x100 1:35 + 4x100 1:40 + 5x100 1:45 + 1x100 1:50
RD 3: 3x100 1:30 + 4x100 1:35 + 5x100 1:40 + 1x100 1:45 + 2x100 1:50
RD 4: 4x100 1:30 + 5x100 1:35 + 1x100 1:40 + 2x100 1:45 + 3x100 1:50
RD 5: 5x100 1:30 + 4x100 1:35 + 3x100 1:40 + 2x100 1:45 + 1x100 1:50
For swimmers on the base short course yards of 1:30-1:35:
RD 1: 1x100 1:40 + 2x100 1:45 + 3x100 1:50 + 4x100 1:55 + 5x100 2:00
RD 2: 2x100 1:40 + 3x100 1:45 + 4x100 1:50 + 5x100 1:55 + 1x100 2:00
RD 3: 3x100 1:40 + 4x100 1:45 + 5x100 1:50 + 1x100 1:55 + 2x100 2:00
RD 4: 4x100 1:40 + 5x100 1:45 + 1x100 1:50 + 2x100 1:55 + 3x100 2:00
RD 5: 5x100 1:40 + 4x100 1:45 + 3x100 1:50 + 2x100 1:55 + 1x100 2:00
For swimmers on the base short course yards of 1:40-1:45:
RD 1: 1x100 1:50 + 2x100 1:55 + 3x100 2:00 + 4x100 2:05 + 5x100 2:10
RD 2: 2x100 1:50 + 3x100 1:55 + 4x100 2:00 + 5x100 2:05 + 1x100 2:10
RD 3: 3x100 1:50 + 4x100 1:55 + 5x100 2:00 + 1x100 2:05 + 2x100 2:10
RD 4: 4x100 1:50 + 5x100 1:55 + 1x100 2:00 + 2x100 2:05 + 3x100 2:10
RD 5: 5x100 1:50 + 4x100 1:55 + 3x100 2:00 + 2x100 2:05 + 1x100 2:10
For swimmers on the base short course yards of 1:50-1:55:
RD 1: 1x100 2:05 + 2x100 2:10 + 3x100 2:15 + 4x100 2:20 + 5x100 2:25
RD 2: 2x100 2:05 + 3x100 2:10 + 4x100 2:15 + 5x100 2:20 + 1x100 2:25
RD 3: 3x100 2:05 + 4x100 2:10 + 5x100 2:15 + 1x100 2:20 + 2x100 2:25
RD 4: 4x100 2:05 + 5x100 2:10 + 1x100 2:15 + 2x100 2:20 + 3x100 2:25
RD 5: 5x100 2:05 + 4x100 2:10 + 3x100 2:15 + 2x100 2:20 + 1x100 2:25
For swimmers on the base short course yards of 2:00+
RD 1: 1x100 2:15 + 2x100 2:20 + 3x100 2:25 + 4x100 2:30 + 5x100 2:35
RD 2: 2x100 2:15 + 3x100 2:20 + 4x100 2:25 + 5x100 2:30 + 1x100 2:35
RD 3: 3x100 2:15 + 4x100 2:20 + 5x100 2:25 + 1x100 2:30 + 2x100 2:35
RD 4: 4x100 2:15 + 5x100 2:20 + 1x100 2:25 + 2x100 2:30 + 3x100 2:35
RD 5: 5x100 2:15 + 4x100 2:20 + 3x100 2:25 + 2x100 2:30 + 1x100 2:35
Time: 8:18-8:25 am
1.) Breath Control (RD1/12,RD2/10,RD3/8,RD4/6) @1:20,1:30,1:40,1:50,2:00,2:10,2:20 (choose your lane base)
2.) DPS(RD1 count strokes, RD2 -4 strokes, RD3 -6, RD4 -8)@1:40,1:50,2:00,2:10,2:20 (choose your lane base)
2x100 warm down
For more information on the Long Beach State Masters team, visit here.
Copyright © 2012 by World Open Water Swimming Association
2014 Global Open Water Swimming Conference
Courtesy of WOWSA, Huntington Beach, California.
CLICK HERE TO REGISTER FOR THE CONFERENCE
The Global Open Water Swimming Conference is a conference on the sport of open water swimming, marathon swimming and swimming during triathlons and multi-sport endurance events.
The conference which has been attended by enthusiasts and luminaries from 6 continents, is devoted to providing information about the latest trends, race tactics, training techniques, equipment, psychological preparation, race organization and safety practices used in the sports of open water swimming, marathon swimming and triathlons.
The conference's mission is to provide opportunities to listen and meet many of the world's most foremost experts in open water swimming, and to meet and discuss the sport among swimmers, coaches, administrators, event organizers, sponsors, vendors, officials, escort pilots, and volunteers from kayakers to safety personnel.
Dozens of presentations at the 2014 Conference at the Mount Stuart House cover numerous aspects of the vast and growing world of open water swimming where attendees can learn and share the latest trends, race tactics, training modalities, swimming techniques, equipment, race organization, logistics, operations, and safety practices for open water swimming as a solo swimmer, competitive athlete, fitness swimmer, masters swimmer, triathlete, multi-sport athlete, administrator, race promoter, sponsor or referee.
The conference was first held in Long Beach, California as part of the 2010 USA Swimming National Open Water Swimming Championships. It has since been held on the Queen Mary in California, at Columbia University and the United Nations in New York City, and in Cork, Ireland. This year in September, it comes to another iconic location, the Mount Stuart House on the Isle of Bute in Scotland.
"The Global Open Water Swimming Conference was started due to the desire and need for athletes, coaches, referees, administrators, race directors, promoters and sponsors from around the world to share, collect and learn information about the growing sports of open water swimming, marathon swimming and triathlons," said founder Steven Munatones. "Other swimming conferences usually offering nothing on open water swimming or perhaps a speech or two, but we thought open water swimming deserves its own global conference. It is great that the community shares its information via the online social network, but there is nothing like meeting other open water swimming enthusiasts face-to-face and talking about the sport from morning to night."
Speakers at the conference include English Channel swimmers, ice swimmers, record holders, renowned coaches, world champions, professional marathon swimmers, renowned race directors, officials and administrators from the Africa, Americas, Asia, Europe and Oceania.
"Because the audience is passionate and educated about the sport and its finest practitioners, the Global Open Water Swimming Conference is also the location of the induction ceremonies for the International Marathon Swimming Hall of Fame and the annual WOWSA Awards that recognize the World Open Water Swimming Man of the Year, the World Open Water Swimming Woman of the Year, the World Open Water Swimming Performance of the Year, and the World Open Water Swimming Offering of the Year. Special Lifetime Achievement Awards are also occasionally presented to individuals who have made significant contributions to the sport over their career."
The 2014 Global Open Water Swimming Conference Programme
Wednesday, September 17th
Leave Glasgow to commence 2-day tour of Scotland [closest international airport is Glasgow]
Thursday, September 18th
Stay Mainland, North of Scotland
Friday, September 19th
14:00 - Swim Loch Lomond
17:00 - Head to Isle of Bute
19:30 - Scottish Banquet
21:30 - Dinner Dance
Saturday, September 20th
09:00 - Registration & Coffee
10:00 - Speeches
12:20 - Lunch and WOWSA Awards
13:40 – Speeches
15:40 - Round Table
19:00 - International Marathon Swimming Hall of Fame Dinner & Induction Ceremony
Sunday, September 21st
09:00 - Registration & Coffee
10:00 - Speeches
14:30 - Swim in St Ninian's Bay on the Isle of Bute
The luminaries of the open water swimming world who will be honored in Scotland will include:
* Sandra Bucha (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer and International Marathon Swimming Hall of Fame Honour Swimmer
* Jon Erikson (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer
* Claudio Plit (Argentina), International Swimming Hall of Fame Honor Open Water Swimmer
* Judith van Berkel-de Njis (Netherlands), International Swimming Hall of Fame Honor Open Water Swimmer
* David Yudovin (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer
* Mercedes Gleitze (Great Britain), International Swimming Hall of Fame Honor Open Water Swimmer
* George Young (Canada), International Swimming Hall of Fame Honor Open Water Swimmer
* Dale Petranech (U.S.A.), International Swimming Hall of Fame Honor Open Water Contributor
* Melissa Cunningham (Australia), 2013 Irving Davids-Captain Roger Wheeler Memorial Award winner
* Vojislav Mijić (Serbia), International Marathon Swimming Hall of Fame Honour Swimmer
* James Anderson (U.S.A.), International Marathon Swimming Hall of Fame Honour Administrator
* Dr. Jane Katz (U.S.A.), International Marathon Swimming Hall of Fame Honour Administrator
* Indonesian Swimming Federation, , International Marathon Swimming Hall of Fame Honour Organisation
* Elizabeth Fry (U.S.A.), International Marathon Swimming Hall of Fame Honour Swimmer
* Pádraig Mallon (Ireland), the 2013 World Open Water Swimming Man of the Year
* Olga Kozydub (Russia), the 2013 World Open Water Swimming Woman of the Year
* Bering Strait Swim (international team), the 2013 World Open Water Swimming Performance of the Year
* International Ice Swimming Association (Ram Barkai, founder, South Africa), the 2013 World Open Water Swimming Offering of the Year
For additional articles on the 2014 Global Open Water Swimming Conference, visit:
* Olga Kozydub To Be Honored In Scotland
* Pádraig Mallon To Be Honored In Mount Stuart Castle
* Mount Stuart House, Splendid Setting For Swimming
* Colleen Blair To Kick-off Global Open Water Swimming Conference
* The Man Who Swims Better Than He Walks
* Joining In The Sea Goddess At The Hall Of Fame
* Mercedes Gleitze To Be Honored In Scotland
* The Incredible Career Of Merceded Gleitze
* Jon Erikson To Be Honoured In Florida
* The Incredible Career Of Mercedes Gleitze
* St Ninian's Bay To Host International Swim Conference
Copyright © 2014 by World Open Water Swimming Association
Swim Across the English Channel...
Who else is looking for a qualified open water swimming coach to help them swim across the English Channel?Chloë McCardel is a 6-time English Channel Swimmer who inspires and instructs. Access featured content by Chloë in this month's issue of the Open Water Swimming Magazine. Published monthly by WOWSA, the Open Water Swimming Magazine is a digital, interactive publication made available exclusively to WOWSA members. See what you've been missing! Become a WOWSA member today!
Open Water Swimming Magazine
Open Water Swimming MagazineThe Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.
WOWSA Member Benefits include 12 issues of the Open Water Swimming Magazine, the annual 276-page Open Water Swimming Almanac, a free listing in Sponsor My Swim, outstanding product discounts from FINIS, an entry in Openwaterpedia and more...
The Other Shore
The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.
2014 Open Water Swimming Almanac
An Almanac for Open Water SwimmingAn almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.
This, for example, was the purpose of the traditional farmers almanacs. It enabled farmers to determine as accurately as possible which crops to plant for the greatest harvests in a given year.
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Preview the Open Water Swimming Almanac:
The trends are very clear.
The tide is rising for open water swimming.