Musings from my Summer of Open Water Swimming

Contributed by Jennifer Downing, NEM-CRM

SAA Boston Harbor Swim

My favorite day of the year happens each July—the Swim Across America (SAA) Boston Harbor Swim. This year’s event was particularly special in that we honored long-time Event Director extraordinaire and my dear friend, Kitty Tetrault, after 30 years of incredible service. When Kitty asks you to help the only answer is “of course!,” so I promised I’d be back from my family vacation in time. Each swimmer is asked to raise at least $2,000 to help fund quality-of-life clinical research at Dana-Farber Cancer Institute and pediatric oncology research at Mass General Hospital for Children Cancer Center. Collectively we raised over $260,000 this year for these terrific institutions.

The Harbor Swim takes the form of a “relay” with two boats dropping their 8-12 swimmers in alternating, 15-minute heats over the course of the day. While most swimmers complete 4-5 heats on average, a select number of participants are designated as “angel swimmers,” meaning that they volunteer to do extra heats and keep any swimmers company who may be less comfortable in the ocean. I was lucky enough to complete 15 heats as an angel swimmer this year, totaling just over three hours in the water. Mother Nature gave us a bit of everything: the morning started with fog and misty drizzle, but by the return leg we had blue skies and sunshine. We also had the benefit of a strong tide on the way out, so we arrived at the Boston Light very quickly and were able to enjoy a more leisurely trip past Georges, Lovells, Gallops, Long, and Spectacle Island as the weather improved. Major kudos and thanks to Kitty for a stellar career, and please consider coming out to one of the Boston-area SAA events in the future!

Kitty Tetrault

SAA swimmers making their way back to Boston

Misery Challenge

results

Two days after SAA Boston Harbor, I headed north to the 5th Annual Misery Challenge, a multi-sport event offering a 3-mile or 1.5-mile swim (new this year), SUP, row, or kayak. Each year Race Director Josh Crosby makes this event bigger and better, bringing in local sponsors and raising awareness for Humans for Oceans. The event is named for Misery Island in Manchester, MA and the swim consists of a lollipop-shaped course heading out through the Manchester Channel to the island and back. The tide was high and the water temperature was great, but the sun glare on the return leg made sighting a real challenge. Plus, the buoys seemed nicely closer together at the start but were spread further apart as you got into the course; I guess that’s half the fun of being a “Challenge Finisher!” This was my 4th time doing the 3-mile and I was pleased to finish 8th non-wetsuit overall, as the 4th female and 1st in my age group.

Swimmers coming into the finish at Misery Challenge

Nubble Light Challenge

Results

Continuing up the coast a bit further, I found myself three weeks later in York, ME for the Nubble Light Challenge, a 2.4-mile swim to benefit the Maine Chapter of NAMI, the National Alliance on Mental Illness. Although the ocean was unseasonably warm by early August, a mid-week storm and strong off-shore breezes sucked all the warm water out to sea just days before the event. That meant on race day that we were faced with 56 degrees in the “Gut” (the narrow passage between the peninsula and the Nubble Light island), and sub-60 for the entire swim. In addition to the cold temps, we faced a cross-wind that caused “washing machine” action for much of the second half. I love days when the ocean has “personality,” but this race was not for the faint of heart. Race directors Bob Reed, Bob Fernald, and Jennifer Zorn and their safety crew did a great job monitoring the course and had stressed early on that wetsuits were encouraged. One hundred thirty swimmers finished the race, and of the 18 “skins,” most were fellow members of the Nahant Knuckleheads or L Street gang, so we were a small but mighty bunch. This was only my second time doing the swim, but I will definitely be back for more! Eric Nilsson (overall winner, and “skin” swimmer, no less!) shared drone footage taken by his dad. It truly is a beautiful spot, even if the aerials don’t do the waves justice.

Hearty cold-water swimmers after the Nubble Light Challenge

Kingdom Swim Draws a Crowd to Lake Memphremagog

Contributed by Charlotte Brynn, NELMSC Open Water Chair

Photos

Results

NEWPORT, VT — The 11th Annual Kingdom Swim was held on Saturday, July 27th under sunny skies at Lake Memphremagog in Newport, Vermont. In 73-75F waters, swimmers raced the 1 mile, 5 km, 10 km, 10 mile, or 25 km Border Buster event to Canada and back. U.S. Masters Swimming clubs from around the nation were well-represented, with 120 swimmers coming from California, Texas, North Carolina, Florida, New Mexico, and more. Many New England LMSC athletes posted top finishes.

Shipp, Davis, and McMahon after the men’s Border Buster

Onos, Brynn, and Andrews after the women’s Border Buster

NELMSC Vice-Chair Guy Davis (GBM), 60, won the men’s 25 km Border Buster race in 7:28:16, taking home a beautifully hand-carved Vermont walking stick. Bill Shipp (UMAC), 66, was runner up and third place went to Martin McMahon (CONN), 56. Twenty-two-year-old Melissa Andrews of Franconia, NH won her own Vermont walking stick by finishing first in the women’s Border Buster in 7:33:44. Runner up was 53-year-old Charlotte Brynn (NEM-STOW) and third place went to Abigail Onos, 24, of Arlington, VA.

Men’s 10-mile podium finishers Borgatti, Breital, and Spiegal

In the 10-mile race, 52-year-old Robert Breital of Philadelphia, PA finished first overall in 4:43:27, followed by Christopher Borgatti, 42, of Byfield, MA. Steven Spiegel, 58, of Amherst, MA took third place in the men’s division. On the women’s side, 40-year-old Puranjot Khalsa (MESC) placed first, besting Britt Hulbert, 50, of Bar Harbor, ME and Ruth Gilgenbach, 35, of Lawrence Township, NJ.

In the 10 km race, Mark Loftis (PSM-MIR), 59, stormed away from the field to emerge first in a time of 2:48:36. The women’s 10k came down to the finish with Jocelyn Stephen, 43, of Toronto, ON besting 39-year-old Hilary Sullivan (NEM-SIMM) by only 21 seconds to take first in a time of 3:17:35.

Sheldon Katz, 60, of South Burlington, VT finished first in the 5 km event, with second place going to Dane Krampitz, 62, of Groton, MA. In the women’s field Teresa Holland (NEM-YNS), 50, finished first in 1:31:58 and Cara Hancy (NEM-JSC), 40, was second. Katz also won the men’s 1-mile event in 23:35 while 58-year-old Karen Harrison (PCAT) won the women’s event in 25:14.

Next year’s Kingdom Swim will be held on July 25th, 2020. The 10-mile Kingdom Swim race will be the 2020 USMS Ultramarathon-Distance Open Water Championship. Other Kingdom Swim courses include the 25km Border Buster, the 10km Kingdom Swim, the 5km Kingdom Swim, and the 1-mile Kingdom Swim. Mark your calendar & set a goal to compete and enjoy the beauty and friendliness of open-water competition in the scenic Northeast Kingdom of Vermont!

Call for Nominations: Frank Wuest Open Water Swimming Award

Contributed by Tara Mack, aka "TMack", NELMSC Awards & Recognition Chair 

Congratulations to all on the awesome open water swimming that has already happened this year — such a great way to spend a summer day! As you continue with your swimming endeavors and reflect on your season, please consider nominating someone who has made a difference in your own open water swimming experience.

The Frank Wuest Open Water Swimming Award was established in honor of Frank Wuest to recognize outstanding contributions to open water and Masters Swimming in New England. Frank demonstrated an extraordinary passion for the sport of swimming and a deep commitment to its community. This award may be presented annually based on sportsmanship, mentorship, camaraderie, love of sport, hard work, event participation, promotion of swimming, and more. Nominees must be currently registered members of the NELMSC.

Click here to submit a nomination. Please note that nominations for this award close on September 22, 2019. Thank you for being a part of such a great sport and for taking the time to nominate someone special for this recognition.

Swimmers at the start of the USMS Long-Distance Open Water National Championship at Lake Willoughby. Photo by Phil White.

Glennie Rises at Second Annual Glen Lake Swim

Contributed by Gary Girolimon, Race Director

Results

GOFFSTOWN, NH — The Glen Lake Swim, Episode 2: Glennie Rises, held on August 11th, attracted swimmers from throughout New England and beyond. The U.S. Masters Swimming-sanctioned competition featured a one-mile and a two-mile race. The weather could not have been more perfect, with 80 degree air temperatures and 74 degree waters.

The first of three swim waves heads out from the start.

Glennie, the friendly lake monster, is the mascot of the event. Glennie and similar lake monsters such as Champ of Lake Champlain, Memphre of Lake Memphremagog and Winni of Lake Winnipesaukee, are part of Native American folklore, so it was fitting that Chief Paul W. Pouliot of the Cowasuck Band of the Pennacook Abenaki People made an offering to the aquatic life before the race start.

All swimmers took home a "Piece of the Beast," a Glennie tooth finisher medal. Many swimmers reported seeing Glennie on the waters, but the creature kept its distance and did not interfere with the race. There were abundant awards and raffles, separate scoring divisions for wetsuited and “skins” athletes, and a very unique Jurassic Park Glennie t-shirt for all participants.

After the swim a mini-expo was held at the site featuring local artists, salsa dancing and Glennie-themed kids' activities such as coloring and face painting. After the awards ceremony, the celebration moved to the Harpoon Brewery-sponsored party at Village Trestle in Goffstown.

The event is organized under the umbrella of the Granite State Health and Fitness Foundation, a 501(c)3 non-profit, and all profits from the event will be used to to promote aquatic safety, to enhance health and wellness, and to promote area recreational opportunities.

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AWARDS

One Mile - Skins

TOP 3 FEMALE

1. Aileen O'Connell 30:11

2. Rachel Modlinsky 30:16

3. Alexis Dwyer 31:58

TOP 3 MALE

1. Parker Wheat 26:06

2. Michael Giraldi 26:59

3. Abhinav Sridhar 27:41

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One Mile - Wetsuit

TOP 3 FEMALE

1. Kelley O'hara 39:10

2. Andrea Bonito 39:12

3. Kristine Decourcey 39:13

TOP 3 MALE

1. Patrick McDeed 27:12

2. Matthew Stundtner 31:13

3. Timothy Collard 32:36

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Two Mile - Skins

TOP 3 FEMALE

1. Katharine Radville 55:57

2. Madison Guay 58:10

3. Abby Brethauer 58:54

TOP 3 MALE

1. Frans Lawaetz 58:00

2. Sean Carter 58:38

3. Gil Rosenberg 1:04:30

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Two Mile - Wetsuit

TOP 3 FEMALE

1. Jocelyn Nokes 55:14

2. Molly Zahr 58:40

3. Linda Watts 59:20

TOP 3 MALE

1. Stuart Cromarty 49:04

2. Nic Ohman 50:29

3. Adam Langmaid 55:44

Drowning the Demons: Could swimming be a viable cure for depression?

Drowning the Demons

Could swimming be a viable cure for depression?

by Elaine K. Howley

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When my sister died, I blamed myself. She was just three-and-a-half years old, and I, the big sister at age 8, had been the bone marrow donor in the last-ditch effort to cure her aggressive leukemia. It didn’t work, and in my kid’s brain, that failure translated to my failure.

I fell into a dark depression. The adults around me were well aware, quite concerned, and worked hard to help me understand the complexities of oncology. But it took a long while before I came out of that tailspin. It also took me finding something else to refocus this misplaced energy and feel better: swimming.

I threw myself into club swimming. I took out my anger and frustration on the water. I was never blazingly fast, but I did well enough to earn some accolades, enough to buoy my battered self-confidence. Tapping into a competitive fire I’d not found before helped smooth out the deepest troughs of my grief and despair. Swimming helped lift my depression, and it seems I’m not alone.

A recent case study published in British Medical Journal Case Reports made headlines around the world for detailing the experiences of a 24-year-old British woman named Sarah who has severe anxiety and depression. In an attempt to ditch the drugs that she said made her feel foggy, she took up open water swimming with the encouragement and supervision of Dr. Chris van Tulleken at the University College London. After just a single session, Sarah’s symptoms improved, and over the next several weeks of regular open water swimming, she was able to taper off her medications. Two years into the program, she’s still drug- and symptom-free, a remarkable outcome from cold-water swimming alone.

The study was the first of its kind to examine the effect of open water swimming therapy to treat depression, and while these findings are still anecdotal, Sarah’s results are promising and may well encourage larger studies to prove the efficacy and mechanisms of how swimming can alleviate depression. And those findings can’t come soon enough, as so many people around the world are struggling with depression. What’s worse is that many people don’t get any treatment at all.

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Everybody in the Pool!

According to the National Alliance on Mental Illness, depression and anxiety are the two most common mental health disorders in America, affecting approximately 1 in 5 adults in the U.S. More than 18.1% Americans are living with an anxiety disorder and 16 million—nearly 7% of the population—are living with major depression. Many people have both conditions simultaneously. A 2019 report from Mental Health America, a nonprofit founded in 1909 that’s dedicated to addressing the needs of people living with mental illness and promoting good mental health in America, reported similar findings, noting that more than 44 million American adults (18.07% of the population) have a mental health condition. MHA also noted that more than 56% of adults with a mental illness received no treatment. If exercise could be used as medication, would it improve those figures?

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How Exercise Helps with Depression and Anxiety

Although it’s not entirely clear exactly how exercise alleviates depression, science has known for some time that it does make a difference. According to a 2004 review in the journal Current Psychiatry, “exercise has been shown to be more effective at reducing depressive symptoms than no treatment, occupational therapy, cognitive therapy, health seminars, routine care, or meditation.” Exercise has also been favorably compared with medications in treating depression. Though study subjects typically engage in land-based activities such as walking or biking, it seems likely that swimming could induce similar benefits.

One thing we do know is that exercise triggers the release of endorphins—feel-good chemicals produced by the central nervous system that work like painkillers. Endorphins engage the same neurotransmitter receptors as opioids, and are responsible for the sensation known as runner’s high—a sense of euphoria that can result after a certain length of time working at a certain intensity level. The time and intensity needed to trigger a runner’s high varies by individual. Running is not the only exercise that causes this feeling—most any intense activity can induce it.

Howley with her husband, Mark, and Mr. Bear after she finished Catalina Channel, her first major channel swim, in 2008. Read more about Mr. Bear here.

Exercise also encourages the brain to create more of several other neurotransmitters that also regulate mood—noradrenaline, serotonin, and dopamine. An increase of these chemicals has been associated with improved mood. Simultaneously, vigorous physical activity increases steroid reserves, allowing your body to better counteract stress. It’s no secret that stress can greatly exacerbate the symptoms of depression and anxiety.

More recent research has found that vigorous aerobic exercise also promotes the creation of brain-derived neurotrophic factor, a protein that promotes nerve cell survival and promotes the growth of new cells in the brain. It’s been implicated as helping to stave off the arrival of age-related cognitive decline and dementia. Depression is a major symptom of dementia, so it’s believed that BDNF might be protective against depression as well by creating new neural pathways.

Regular physical exercise also helps you sleep better at night; insomnia and poor sleep are distressing symptoms very commonly associated depression and anxiety disorders. And, it boosts self-confidence—getting in a good workout provides a sense of accomplishment that can color the rest of the day. Although it can be a complex undertaking for swimmers with body image issues to don a suit in public every day, studies have found that overall, exercise improves body esteem in patients with body image disturbances.

For most of us Masters swimmers who train with other people, there’s a social piece of the puzzle, too. Connecting with others, particularly when you’re engaged in a physical activity together, has been shown to boost brain health and mood and is increasingly being recommended as a way to combat dementia. Socializing while depressed can be challenging, as a major symptom of depression is isolation, or removing oneself from social settings. But taking some of the thought out of socializing by simply turning up to an organized workout could make connecting with others and finding like-minded friends to support us through the dark times easier for many people dealing with depression.

Taken all together, there’s a growing body of evidence that any form of exercise helps ease depression. But swimming may yet have one more ace up its sleeve as the superior depression-beating option—the water itself. Wallace J. Nichols, a marine biologist, made waves in the field of psychology with the release of his bestselling 2001 book “Blue Mind: How Water Makes You Happier, More Connected and Better at What You Do,” which detailed the psychological effect being in or near water can have. In short, he wrote that water calms and soothes the human psyche, providing cognitive and emotional benefits that may be challenging to exactly quantify but that are very real all the same. Researchers at the University of Exeter in the United Kingdom have picked up this thread and are studying how something as simple as watching a video of the ocean while exercising on a stationary bicycle might elevate mood.

How about cutting out the middleman and getting your exercise in the sea instead?

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An Ongoing Therapy

At its core, exercise is good for the body. And what’s good for the body is good for the brain, too. Because depression and anxiety are disruptions to normal brain activity, it makes sense that something like exercise—that has demonstrated benefits for the body—would support the brain, too. While science tinkers with the exact dosages that help individuals with different types and severity levels of depression and works out the specific mechanisms of how it all works, I’ll keep putting one arm in front of the other, knowing that my own body of evidence says swimming is a major help for keeping my mental health above water.

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Elaine K. Howley is an accomplished marathon swimmer and freelance journalist who is a member of the New England LMSC.

The piece was supported by the New England Masters Swim Club (NEM).

Photos provided by Elaine K. Howley. Header photo by Andrew Malinak.

USMS Summer Fitness Challenge is on Now!

Contributed by Emily Cook, GBM, NELMSC Fitness & ALTS Coordinator

Ah, summer in New England! A time for swimming outside and getting the most we can out of every drop of sunshine. What better time to be recognized for your swims and to support swim lessons for adults?

USMS and Smarty Pants Vitamins are hosting the 2019 Summer Fitness Challenge July 15-31. The challenge is a 2-kilometer swim that can be done in any manner desired: straight through, as a member of a relay, with fins, and even during practice times or open water swims!

Fitness Challenge Rules:       

1. No grumpy pants…

2. Register.

3. Swim!

Event proceeds support the USMS Swimming Saves Lives Foundation, a critical force in providing life-saving swim lessons for adults.

There is even a non-USMS member option so everyone can participate! New England was one of the highest performing LMSCs in the last Fitness Challenge. Let’s show the country we can do it again!

Register online for the Summer Fitness Challenge now through July 31st.

Swim Spots We Love: Misquamicut State Beach in Westerly, RI

Is there an open water swim spot you love? Tell us about it!

Contributed by Bridget M.M. Simpson, Adirondack Masters

WESTERLY, RI — The first time I saw the ocean was at Misquamicut State Beach when I was a little girl. About ten years ago, I started making the trek back from northern New York state each summer with my kids. The bathhouse is new and features a daughter-approved play area, there is plenty of sandy beach, and the dune has been left to grow sea grasses.

Bridget Simpson surveys her domain at Misquamicut State Beach (photo by Quinn Simpson)

The beach: The beach features lifeguards, coin-operated hot showers, composting toilets, and a concession stand. A Rhode Island seasonal beach parking pass is well worth it to access all of the state’s beaches and their well-maintained facilities. The Misquamicut lot will fill on a weekend morning—I once went to Mass on a Sunday morning and had to wait until about mid-afternoon to park. After hours, the parking lot is open at no charge and the on-beach cold showers may still be working.

Where to swim: I swim between Paddy’s Beach Bar and the Westerly Town Beach, just past the breakers. The swim area is marked by widely spaced buoys far from shore. I have seen a few boats come close to the buoy limits, but I swim about midway between beach and buoy line. I feel safe, but do pay attention. Past Misquamicut, the beaches are guarded, and I may swim past a few more along Atlantic Avenue this summer.

Water conditions: The guards like my bright tow buoy. I swim in deep water, but I can see the ripples in the sand below me. It is brisk—usually in the mid-to-high 60s—but last summer had days in the low-to-mid 70s. There are occasionally rip currents; I once swam for about a half hour with no progress. It was a good workout, and the guards could tell I was not in distress.

Wildlife: Occasionally, seaweed floats on the water in patches or clouds, and last summer there were a few days in August with periodic moon-jellies. Like small, clear jellybeans, they made the water feel like tapioca. While weird, they only caused a problem when some got stuck in my suit and made me itch. Newer, snugger suits had kept them out. In a race or event, I’d have kept going, but since this was a vacation swim, I swapped my goggles for the sunglasses in my tow float and enjoyed a walk on the beach instead.

The Simpson children enjoy the sandy beach

Refueling: My tow float can hold a sundress (in a Ziplock bag), a small snack, and water. I can take a break along the way, and maybe go for clam cakes or a bowl of chowder from Two Little Fish, a great place for lunch just across Atlantic Avenue from the east end of Misquamicut. The dry bag closure can clip around the belt, so I don't have to carry it. Ever so stylish!

Where to stay: Sometimes I make three trips to Misquamicut during the summer. I tent at nearby Burlingame Campgrounds in Charlestown. Sites will book solid on a weekend or holiday, but I risk a walk-in space on weeknights for spur-of-the-moment trips. I check email and fill my cooler on my way to the beach. There are lovely motels and hotels in the area, but I like my cot and tent.

How to join me: I am a solo swimmer, but would be happy to meet up with swimmers when I am in the area. Some trips last a few days, but I have been known to drive down, sleep the night, swim all day, and get back in the car to drive home. Contact Bridget here.

Is there an open water swim spot you love? Tell us about it!

MBCC's Against The Tide Event is a Hidden Gem

HOPKINTON, MA — On June 15, I participated once again in the Massachusetts Breast Cancer Coalition’s Against the Tide 1-mile open water swim at Hopkinton State Park.

I have to admit that as I write this article, I am bewildered by how few of my fellow masters swimmers opt to participate in this race. I always thought MBCC ran a good event. After helping them with some suggestions over the years, I now think they run a GREAT event. Here are just a few things that make this race worthwhile:

Al Prescott is recognized by MBCC for his efforts in helping the race director.

• They offer a competitive 1-mile race, one loop around an island, that is the SAME distance every year.

• They offer a completely separate non-competitive race for beginners and folks who just want to take it easy or try it out.

• You get free access to the Hopkinton State Park and can stay all day.

• They have free HOT breakfast for EVERYONE.

• They offer events for the whole family including running races, a paddle board race, a kayak race, and more.

• I got a free 15-minute massage after the race.

• Your entry fee helps support research and prevention of a deadly disease.

“If you are looking for a good early—but not too early—season event, come to Hopkinton next year and try to knock me out of the Top 10. Win or lose, I’ll meet you for a hot egg and cheese sandwich after the race.”

— “Big” Al Prescott, NEM-MAMA, NELMSC Treasurer

Al Prescott, Jocelyn Noakes, and Frank Reinhold celebrate their efforts in the 1-mile swim

Despite this, the race director has confided in me confusion. Years ago, it was normal to get 60 to 100 people in the swim race. Now the numbers are in the 30s. While I plan to do this race into the foreseeable future, that future looks murky. I'm not sure what more the race director can do to promote this race, and I have promised to help them brainstorm.

In the meantime, let me try this: I have won my age group and finished in the top 10 each time I have done this race. This year, I challenged one of my teammates to compete with me. She beat me and won her age group. So to the rest of New England: if you are looking for a good early—but not too early—season event, come to Hopkinton next year and try to knock me out of the Top 10. Win or lose, I'll meet you for a hot egg and cheese sandwich after the race.

- “Big” Al Prescott, NEM-MAMA, NELMSC Treasurer

MBCC will host their second event of the summer, Against the Tide - Brewster, on August 17 at Nickerson State Park.

Sixteen Athletes Represent New England at the 2019 Canadian Masters Swimming Championships

Results

Contributed by Sue Jensen, Officials Chair, NEM-CRM

MONTRÉAL, CANADA — The swimming pool in the complexe sportif Claude-Robillard, built for the 1976 Summer Olympics water polo competitions, was the setting for this year’s Canadian Masters Swimming Championships from May 24-26. A record 740 swimmers gathered together for the 40th anniversary of this annual meet. Swimmers came from all ten provinces of Canada and a handful of countries from around the world, including Australia, Bermuda, Great Britain, and Slovakia. Sixty swimmers hailed from the United States, with sixteen coming from New England.

The Americans swam well, winning 108 gold medals and placing second overall ahead of CAMO Natation, the provincial home team from Québec. The New England team included: Fiona Atkinson, Christina Baudis, Dave Bright, Guy Davis, Laura Delorey, Beth Estel, David Graham, Sue Jensen, Frankin Mansilla, Karen Mareb, Janet McDonough, Nic Ohman, Tom Phillips, Kathy Slifer, Marilyn Soraghan, and Mindy Williams. 

Most of Team New England drove through Vermont and across the U.S.-Canada border, passports in hand, to attend the three-day French-speaking meet. Not only was this an occasion for New Englanders to practice their French, but with the New England short course meters season having ended in December at the WPI meet, it was a welcome out-of-season opportunity to compete in short course meters. 

Highlight swims by New Englanders include:

• Dave Bright (age 66) won the 200 IM, 400 IM, and 200 backstroke and broke New England records in 400 freestyle, 400 IM, and 200 backstroke.

• Mindy Williams (age 38) won the 1500 freestyle while setting a New England record and logging a personal best time by 21 seconds.

• Karen Mareb (age 60) won gold in all her breaststroke events and the 100 freestyle.

• Tom Phillips (age 45) won the 50 freestyle and swam a lifetime best time of 24.76.

• Marilyn Soraghan and Laura Delorey made it to the finals of the age 50+ bonus 25-meter freestyle race (amid much fanfare!).

• The quartet of Janet McDonough, Beth Estel, Sue Jensen, and Karen Mareb (age group 240-279) took first place and broke the New England record in both the 200 and 400 medley relays and are now ranked 2nd (400m) and 3rd (200m) on FINA’s World Masters Top Ten List.

The 41st Canadian Masters Championship will be held in Toronto, Ontario in June 2020. 

Swim Strong: Multiphase Dryland Series for Masters Swimmers, Phase II

Contributed by Stacy Sweetser, ASCA & USMS Level II, SweetWater Swim Studio & Chris Brown, CSCS, CCET, Endurafit Training and Rehab

Welcome back to the Swim Strong Series. This is the second phase of a progressive dryland training sequence meant to build athleticism that compliments the demands of moving forward through the water efficiently and powerfully. Dryland training, at the pool and at home, is a valuable addition to any swimmer’s routine regardless of age or fitness level. Click here to read Phase I of the Swim Strong Series.

The goal of this series is to increase a swimmer’s range of motion while building strength and mobility. This fundamental movement pattern work aids in injury prevention, tightens connective tissue, and improves swim mechanics and strength. Each phase builds upon the previous phase. The early phases will focus on range of motion, mobility and stability, then progress into strength and resistance exercises.

Use the following Phase II exercise routine as your dynamic warm up before each swim, at home, or before other activities. Allow 3-5 minutes 3x/week. Feel free to alternate days while revisiting exercises from Phase I. If on the pool deck, use a kickboard as a cushion for your knees, ankles, and forearms when appropriate.

A dynamic warm up increases blood circulation and fires up muscles soon to be engaged in the water. Think, “RAMP Up!” before you start up. (RAMP = Range of motion, Activation, Muscle Pliability.)

Do not force movements in this routine and build repetitions and time in exercises gradually.

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Wall Slides

Why do it? Wall slides are a great drill to improve shoulder extension and lat activation.

How to do it well: Keeping the spine neutral, place the elbow, forearm and wrist on the wall with the elbow at shoulder height. Push the hands toward the ceiling, keeping the elbow and forearm in contact with the wall, while pulling the shoulder blades down as depicted by the green arrows. Complete 8-10 repetitions.

Common mistakes: The most common mistakes are rounding the spine, pulling the elbows away from the wall on extension, and shrugging the shoulders as depicted by the red arrows.

Chest Opener

Why do it? The chest opener is a great way to activate the posterior deltoid and rhomboids (think upper back) while stretching the pecs.

How to do it well: In a half kneeling position and with a neutral spine, place the hands around the ears with the elbows out to the side. Pull the elbows back while squeezing the shoulder blades together and exhaling. Complete 6-8 repetitions.

Common mistakes: The most common mistakes are starting with the elbows too far forward with a rounded spine and head tilted forward, arching the back during the pull back motion, and pointing the toes on the rear foot.

T-Spine Rotations

Why do it? T-Spine Rotations are a great drill to provide mobility through the mid-back (thoracic spine).

How to do it well: In a half kneeling position, place the hands around the ears with the elbows out to the side (similar to the starting position of the chest openers). Take a deep breath in then exhale hard as you rotate over the front leg. Inhale and return to the starting position. Complete 6-8 repetitions.

Common mistakes: The most common mistakes are rounding the spine throughout the range of motion, not pulling the elbows back to engage the upper back, dropping the chin, and pointing the rear toes.

Ankle Mobs

Why do it? The Ankle Mobs (or Ankle Mobility) drill is one of our favorites for developing ankle mobility and flexibility in the gastrocnemius and soleus muscles (calf muscles).

How to do it well: Starting in the half kneeling position with the spine in neutral and the front foot slightly behind the front knee, place the hands on top of the knee. Shift your weight forward as you press the knee past the front toes while keeping the front heel in contact with the floor. Return to starting position. Complete 10-12 repetitions.

Common mistakes: The most common mistakes are extending the spine, starting with the front foot too far forward, and allowing the front heel to lose contact with the floor.

Around the World

Why do it? The Around the World drill is a great movement to improve range of motion and flexibility of the rotator cuff.

How to do it well: Using a strap or a towel long enough to allow you to go through the range of motion, grab the end of the strap/towel with the palms facing down and the arms fully extended. Bring one arm overhead with the other out to the side to form a triangle. Bring both arms behind, then continue the motion to the other side. Repeat from the opposite side. Complete 4-6 repetitions.

Common mistakes: The most common mistakes are standing with the back extended (arched), using a strap or towel that is too short, and bending the elbows.

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Learn more about Stacy & Chris:

Stacy Sweetser, ASCA & USMS Level II Coach: SweetWater Swim Studio | Facebook | Instagram
Chris Brown, CSCS, CCET: Endurafit Training and Rehab | Facebook | Instagram