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Open Water and Pool Swimming

Eney Jones

Working the Stroke Recovery
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Everyone works the bottom of their stroke, we reach, then push and propel ourselves forward. But we are dealing with two different elements while swimming, water and air. It is easy to be more deliberate underwater . . .  Read more »

 
Eney Jones

The Art of the Swim Taper
Eney Jones, Pool and Open Water Champion

 

 

 

 

Eddie Reese the coach of The University of Texas just won his eleventh NCAA Swimming title. When I asked him how you know if the taper is going to work, he responded, "You as the coach must believe, and if . . . . Read more »

 
Eney Jones

Doing the Math for Open Water Swim Racing
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

It is no surprise then that some of the greatest open water swimmers are some of the most intelligent people you will ever meet, examples are, Eva Fabian (Yale student) Alex Meyer (Harvard graduate) Alex Kostich (Stanford graduate). As Seneca, the Greek . . .  Read more »

 
Ryan Stramrood

 

Cold Water Distance Swimming - How to Acclimate to Cold Water
Ryan Stramrood, Distance Adventure Swimmer, South Africa

 

 

 

 

So how does one prepare for and build tolerance for a ‘cold water’ swim, an ‘extreme cold swim’ or even an ‘ice swim’? The Cold: The starting point is to know that the water will bring your core temperature down to its level. So, the fitter you. . . Read more »

 
Ralph Teller

 

Swimming Hydration and Electrolyte Strategies - Improved Performance and Muscle Cramp Prevention
Ralph Teller

 

 

 

 

Whether you are a competitive short or long course pool swimmer or a casual or competitive long course open water swimmer, good hydration and electrolyte balance is essential to peak performance, muscle cramp prevention, health and safety . . . Read more »

 
Eney Jones

Swimming Virtuoso: Developing Finger Awareness, Position and Strength
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Excellent swimming is achieved with attention to, then mastering all the details! In 1873, the Virtuoso Pianist was developed by Charles Louis Hanon. The Virtuoso Pianist was a series of exercises created to train the pianist in speed, precision, agility, and . . . .  Read more »

 
Eney Jones

Swimming Body Position: The eternal quest for easy speed!
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

The best way to go fast and not use a lot of energy is to adjust your body position for easy speed. The search for speed and efficiency in swimming has been going on for quite some time. In 1696, Melchisedech Thevenot, published L’Art de Nager . . .  Read more »

 
Ralph Teller

 

Trent Grimsey sets World Record Solo
English Channel Swim

Ralph Teller

 

 

 

 

Young, gutsy Trent Grimsey of Brisbane, Australia set a new world record time of 6:55 hours for a solo English Channel swim. Trent broke the record previously set by Petar Stoychev of Bulgaria who crossed the channel in 2007 . . . Read more »

 
Eney Jones

Open Water Swimming Breathing Techniques that Relax, Restore, Power and Invigorate
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Swimming is the only sport where the coach yells at you for breathing. Ocean water swimming can be breath taking and some of the destinations literally can take your breath away, but how do you make the most of your air . . . .  Read more »

 
Trent Grimsey, English Channel Record Holder

Open Water Swimming Navigation
Trent Grimsey, English Channel Record Holder

 

 

 

 

One of the hardest things to do in Open Water swimming is to navigate. There is nothing worse than swimming in big swell and not knowing if you’re swimming in the right direction. It happens to the best of us. That is why. . . Read more »

 
Eney Jones

Split Tempo for Open Water Swimmers
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Have a deliberant cadence adjusted for the two different elements. Nowhere are the disparages more apparent than in the sea, everything exists and you must prepare for the full spectrum of possibilities. A split tempo stroke is . . . .  Read more »

 
Trent Grimsey, English Channel Record Holder

Triathlon Race Day Swimming Tips
Trent Grimsey, English Channel Record Holder

 

 

 

 

Here are some tips to help you have a great triathlon swim on race day! Start Position: For Elite swimmers, on the start line always position yourself directly beside the fastest swimmer in the field. Age Groupers should position themselves . . . Read more »

 
Eney Jones

Head Position for Open Water Swimming
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

There are many techniques that will work and are advisable in the pool, but in open water you need to have access to combat whatever elements Neptune might throw at you. That includes where you put your head in these . . . .  Read more »

 
Trent Grimsey, Australian National Open Water Swim Team member

A Pool Workout to Increase Open Water Swim Finish Speed!
Trent Grimsey, English Channel World Record Holder - 6:55 hours

 

 

 

 

 

A lot of triathletes and distance swimmers struggle with speed. It has even happened to me from time to time. I do massive endurance workouts and sometimes let my speed sessions fall by the wayside. Any endurance athlete knows . . .  Read more »

 
Thomas Lurz

A Pool and Dryland Workout to Improve Open Water Swim Speed
Thomas Lurz, Olympic Silver Medal Winner

 

 

 

 

 

Thomas Lurz is one of the world's best distance open water swimmers and won the Silver medal at the 2012 London Olympic Games 10k Open Water Marathon Swim. 1Vigor interviewed Thomas on the topic of pool swim workouts to improve . . . .  Read more »

 
Eney Jones

Swim like a Superhero!
Eney Jones, Pool and Open Water Champion

 

 

 

 

When I teach swimming, I always ask, “Have you ever seen a superhero take off?” Inevitably people answer, ” Yes”. I do wonder where they have seen this but we live in Boulder after all and there are many superheroes here. But superhero . . . . Read more »

 
Trent Grimsey, Australian National Open Water Swim Team member

Distance Open Water Swimming Tips
Trent Grimsey

 

 

 

 

 

"Dedication is what you do when no one else is watching." Here are some tips to help you become a good distance open water swimmer! Find a program you enjoy: Swimming is like anything the more you practice, the better you’ll be. This is why . . .  Read more »

 
Edith Niederfriniger

How to Train to Peak on Race Day
Edith Niederfriniger, Professional Triathlete

 

 

 

 

 

Peaking means to be in the best physical and mental condition at a specific day and for a specific event. Of course, this is not easy and first of all a lot of experience is required, but a sophisticated plan can make peaking a bit . . . Read more »

 
Ralph Teller

 

Freestyle Swimming Technique for Efficiency, Faster Swimming and Injury Prevention
Ralph Teller

 

 

 

 

About 70% of your swim speed comes from stroke mechanics and only 30% from the muscles.  See tips and a video on ideal freestyle swim technique, which can vary depending on whether you are a short course, long course or open water . . . Read more »

 
Don Macdonald
 

Open Water Endurance Swimming - English Channel Swim Training
Don Macdonald

 

 

 

 

 

Open water endurance swimming at the English Channel Swim level requires physical, mental, and nutritional endurance. You are training your body to become an engine that will swim for 13 hours. It is not uncommon for open water swimmers ...  Read more »

 
Eney Jones

Open Water Swim V Formation Drafting
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Scientists have always debated why birds fly in a V position. It makes flight easier and takes less effort. In January 2015, Science magazine released a new study that took it further. Besides being efficient drafting and energy saving, . . . .  Read more »

 
Eney Jones

Cross Over Swim Kick
Eney Jones, Pool and Open Water Champion

 

 

 

 

We all know the standard 2 beat, 4 beat, and 6 beat kick. However, the Cross Over kick swim technique is advantageous over the rhythmic kick technique for body position, energy efficiency, speed, balance, longer pull stroke. . . . Read more »

 
Michelle Simmons

 

Open Water Ocean Swimming
Michelle Simmons

 

 

 

 

Open water ccean swimming is an exciting, challenging and enjoyable sport! Learn about distance open water ocean swimming safety tips, including tides and currents, weather, surroundings and landmarks, wetsuits and swim caps, adjusting swim technique. . .  Read more »

 
Ralph Teller

Health Benefits of Swimming
Ralph Teller

 

 

 

 

 

Swimming is the most beneficial of the aerobic sports because it increases lung capacity, utilizes many muscles in the body, is great for energizing the vital organs, and is very low impact. Swimming builds metabolic efficiency and is a ...  Read more »

 
Mike Kelly

 

Making a Splash - Swimming Basics
Mike Kelly

 

 

 

 

Swimming as a form of exercise is a great way to stay healthy. Every day people of all ages, immerse themselves in pools, lakes, rivers and oceans. Whether it is for recreation or for fitness training, swimming provides . . .   Read more »

 
Ryan Stramrood

 

Extreme Cold Water Swimming and Ice Swimming Ryan Stramrood

 

 

 

 

So how does one prepare for and build tolerance for a ‘cold water’ swim, an ‘extreme cold swim’ or even an ‘ice swim’? The Cold: The starting point is to know that the water will bring your core temperature down to its level. So, the fitter you. . . Read more »

 
Ralph Teller

 

Overcoming Anxiety During Triathlons and Open Water Swimming
Ralph Teller

 

 

 

 

For many athletes, the swim portion of a triathlon, especially the mass swim start of the Ironman triathlon distance, and open water swimming in general causes anxiety. Anxiety may result from inexperience in open water swimming, crowds, . . . Read more »

 
Ralph Teller

 

Cold Water Swimming and Cold Water Bathing Health Benefits

Ralph Teller

 

 

 

 

Cold water swimming can be very beneficial to long term optimum health. Routine swimming in cold water can (i) boost metabolism, (ii) improve blood circulation,(iii) help build and maintain a strong immune system (iv) improve skin tone and . . . Read more »

 
Eney Jones

Open Water Swim Sighting
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Your nemese . . . . the sun, the waves, buoys too far apart or dropped by the pack; what should you do? Trust your pool skills, “Unless you are the lead dog the view does not change” That being written heighten your awareness. Be cognizant of . . . .  Read more »

 
Eney Jones

Wetsuit Swimming Technique and Drills
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Swimming in a long sleeve wetsuit is better than it used to be. The material is lighter and more flexible yet it is still restrictive and confining. How do you adapt your stroke to the constriction? Use the following techniques . . . .  Read more »

 
Eney Jones

Maintaining Composure during a Race
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

When open water race competition gets physical, between the stimulus and response there is a space. In that space our power to choose our response. In our response lies our growth and freedom. Find your power in the response. You have options . . . .  Read more »

 
Eney Jones

Gaining rhythm and length through an air gallop for open water swimming
Eney Jones, Pool and Open Water Champion

 

 

 

 

 

Swimming is not golf, there are no extra points for the least amount of strokes taken. It is not diving, there are no extra points for pretty. Swimming is swimming. Whoever gets from here to there first, wins. Many coaches stress high elbows, bilateral . . . .  Read more »

 
Eney Jones

Swim Stroke Technique - 41 degrees of power
Eney Jones, Pool and Open Water Champion

 

 

 

 

for over a year, and spending countless hours researching, analysing, and measuring angles of hundreds of elite swimmers in the power phase, I have found that is that there is a 41 degree angle of power with the elbows out and the forearms and wrists in . . . Read more »

 

International Swimming Organizations

United States Masters Swimming has swim teams in many communities across the US. Masters Swimming has regularly scheduled swimming between 3 and 6 days a week with a coach that provides daily workouts and stroke assistance. Masters Swimming also has competition events where all members are able to compete. It is fun to swim in a group to learn from and encourage each other!

United States Masters Swimming USA Swimming Association

Canada has a sister organization called Masters Swimming Canada. Great Britain also has an active swim organization called British Swimming.  Australia has an excellent and very competitive swim organization called Swimming AustraliaGermany also has a strong national swim organization called Deutscher Schwimm – Verband.

British swimming swimming Canada swimming Australia

Swimming Deutscher


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1Vigor Quarterly Log Contest 1Vigor Quarterly Log Contest Win Prizes! Prizes to the Male and Female who logs the most distance running, hiking, swimming, cycling, pushups on the 1Vigor Log . . . Read more


Run Workout Plans
Ironman and Ironman 70.3 Triathlon, 5k-10k 2008 ITU Duathlon World Championship in Rimini, Italy Build Speed and Endurance
Jan Raphael, Ironman Champion
Chris Harig, Duathlon National Champion


Books on 1VigorMudford England, by Ralph Teller Recommended reading on swimming, running, cycling, adventure, natural health, nutrition, brain power, nerve force, men's health, hiking, women's health . . . See Books!

Cool Open Water Swim Events

United States

Alcatraz Challenge
Big Shoulders Swim
Brent Rice Memorial Swim of the Sound
Death Valley Open Water Swim Meet
Fat Salmon
Great Chesapeake Bay Swim
Hudson River Swim For Life
Jack King One Mile Ocean Swim
La Jolla Rough Water Swim
Long Bridge Swim
Lake Berryessa Open Water Swim
Lake George Open Water Swim
Last Gasp of Summer
Nike Swim Miami
North Shore Surf N Swim Series
Open Water Festival
Point to La Point Swim
Puget Sound Blood Center Swim For Life
RCP Tiburon Mile
Swim Teal Lake
Waikiki Rough Water Swim

Canada

Canada Day Challenge
Kitsilano Challenge

Australia

Rottnest Channel Swim
Xstrata Nickel Swim Thru Perth
Cole Classic
GMHBA Lorne Pier to Pub
Rottnest Channel Swim
Western Australia Open Water Swim Series

United Kingdom

English Channel Swim

Germany

 

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