Monday, 30 December 2013

Some of the World's Strangest Swimming Pools


Where: Devils Pool, Victoria Falls, Zimbabwe, Southern Africa

This is probably the most scariest pool:
In the natural formation called Devil's Pool, swimmers can look over the falls in relative safety as thousands of gallons of water from the Zambezi River plunge 128 meters into the gorge. At the edge of the pool there is a rock wall that prevents the river from pulling swimmers over the edge.

Where:  San Alfonso Del Mar, Chile

The largest swimming pool in the world is more than 3000 feet long, with a deep end that descends 115 feet.

Where: Nemo 33, Brussels, Belgium

Formerly the world's deepest pool (until San Alfonso Del Mar stole that title in 2007), Nemo 33 remains the deepest indoor pool at 108 ft. Using highly filtered spring water at 96 degrees Fahrenheit.

Where:  The Library Blood-Red Pool,  Koh Samui, Thailand

The Library resort on the famous Koh Samui beach in Thailand is packed with dramatic scenery, but the blood-red pool stands out the most. The blood-red effect isn't from dyeing the water. The color comes from the combination of red, yellow and orange tiles from which the pool is made.

Where:  Pamukkale Pools, Turkey

The white terraces inside these pools are enough to take the first-time visitor's breath away. The bright white calcium and limestone deposits act like shelves buried in the water. Much like the Blue Lagoon in Iceland, the pools are praised for their healing powers because of the abundance of minerals in the water.

Where:  Bioluminescent Bay, Puerto Rico 

It's not exactly a pool, but it's too crazy to leave off the list. Bioluminescent Bay in Puerto Rico is the kind of phenomenon that could freak out any first-time visitor: When they swim in the bay, a trail of blue light follows swimmers wherever they go. It's not magic, but the abundance of single-cell organisms that give off this glowing color when they're agitated.

Power Breakfast!

Almonds, cooked oatmeal, bananas and yogurt meet up in your blender for a power breakfast. What a great recipe, especially if you have overindulged over the holidays. It is loaded with energy and makes a perfect pre- or post- workout breakfast!!!!

2 whole Bananas (best with brown flecks on peel)
2 cups Ice
1/3 cup Yogurt - preferably Greek yogurt flavored with honey
1/2 cup Cooked oatmeal
1/3 cup Almonds

Swim Set of the Week - Tough Workout

Here is a tough workout of 5 (5 X 100). What a great way to start the New Year and work off all those extra calories eaten during the holidays!!!

Swim  Choice

Swim the first 100 VERY comfortably
the second one 3 seconds faster
the third another 3 seconds faster
the fourth still another 3 faster
finally, the fifth 12 seconds faster than the first
Rest almost a minute before repeating.

The interval should allow for 10 seconds rest for the first one.

5 x 100
5 x 100
5 x 100
5 x 100
5 x 100
Kick  IM no board


Monday, 23 December 2013

Special Christmas Give Away - Win an Entry Pass to the Bean Rock Swim

We have a special Christmas give away for one lucky masters swimmer.  To go into the draw to win an entry pass to the Bean Rock Swim on 1st February follow the link below. Entries close 12 January 2014.

Enter Here:

The Bean Rock Swim is an iconic 3.2k open water swimming race and gives you the opportunity to swim out to and around the largest navigational marker in Auckland's Waitemata Harbour before retracing your strokes to the shore at Mission Bay. For the less adventurous or those building up their confidence and skill, we also offer a "half" distance of 1.6k.  Read more about the Bean Rock Swim on their website:

5 Resolutions to Start Now ....

I found these great tips, on  They are a great help to get a head start on your resolutions for 2014

1.   Be honest with yourself and evaluate where you are right now - e.g. if you are swimming a 2:00 for a 100m, accept that...

2.  What is your Game Plan? - decide what you are you going to do e.g. if your goal is to swim a 1:50 per 100m then it may be a good idea to enlist a trained professional to pinpoint your weaknesses, evaluate you and offer advice.

3.  Create a timeline - remember to set realistic goals and to track your progress, and, if you have not reached a benchmark make sure to reassess and make the changes as required.  As long as you are moving forward then you know you must be going in the right direction.

4. Know your purpose - make sure this is what you want and not what you "should" be doing.

5. Focus on the process and not the outcome - you'll end up enjoying it more.

Saturday, 21 December 2013

Upcoming Events

KATIKATI MASTERS SWIMMING CLUB NZ 33.3m POOL CHAMPS and 2km OCEAN SWIM 18 January and 19 January.  Enter here.

ROSKILL MASTERS CLUB RED BEACH SWIM - Red Beach, Hibiscus Coast - 19th January 2014.  Enter here

STATE OCEAN CAPITAL CLASSIC - 26 January for more info click on the link

BEAN ROCK SWIM1st February 2014. More info here:

Make sure you keep an eye on our Upcoming Events Page for regular event updates!

Monday, 16 December 2013

6 Tips to Stay Motivated During the Holidays

1.  Plan your Training! Even a minimal amount of mileage keeps you fit, sane, and motivated through the silly season. 

2. During the holiday season family commitments have a tendency to rev up, so get up and go early before everyone wakes up.

3.  Recruit a training partner, because it is always easier if someone is doing it with you.

4.  Use bodyweight exercises if your local pool and gym are closed.  20 minutes of Burpees, mountain climbers, pushups and reverse lunges should do the trick.

5.  Keep evaluating yourself - scales don't lie!

6.  Only indulge in foods that are your favourite and resist going back for seconds.

Happy Holidays!!

Swim Set of the Week - Straight Freestyle and Broken Choice


Swim and Drills

1st Choice
2nd Choice
3rd Choice
the stroke you really hate
Free (silent underwater kick)




Pull Choice



Monday, 9 December 2013

Complete the NZMS Survey and Be In To Win a Swim T3 $50 Voucher

Woohoo!!!  We have another $50 voucher from Swim T3 to give away to one lucky masters swimmer.

All you need to do is click on the link below and complete the survey:  NZMS Survey Link

Entries close 11 January 2014!

NOTE!! All information will remain anonymous!

Focus on Breastroke - Drills to Improve Your Breaststroke

Source -

Blind Drill
BE CAREFUL OF OTHERS IN YOUR LANE! Let them know what you're doing ahead of time.
  • Find out how straight you swim with your eyes closed and limited breathing. Start very easy. If you are able to swim straight without running into the lane line, pick up the speed.
  • Sight-breathe one or two times per length to check how straight you are swimming. Try not to lose your rhythm as you sight.
  • If you find yourself pulling to one side or the other, ask your coach to watch you swim to identify the cause of the unevenness.
I Dream of Jeannie Drill 
This drill enables swimmers to maintain better balance with hips high in the water. Doing the breaststroke kick with a kickboard often causes your hips to sink because of the unnatural flotation given to the upper body.
  • Fold your arms in front of your head so each hand is lying on top of the opposite elbow. Keep your elbows high so your forearms are parallel to the surface of the water. Now kick breaststroke while holding your arms in this "Jeannie" position.
Breaststroke Kick Drill
This drill encourages a narrow, propulsive breaststroke kick.
  • Push off the wall and pull your arms to your side. Leave them there and kick the length of the pool, touching your ankles to your fingertips during the recovery.

TIP: A wide breaststroke kick may feel stronger because your legs encounter more resistance than with a narrow kick. However, it is the propulsion that counts, and a narrower kick focuses more energy on propelling the body forward.

Breaststroke Pull Drill 
This drill works on developing a wave motion breaststroke
  • Swim the length of the pool breaststroke, but use a single dolphin kick to replace the regular breaststroke kick.
Breaststroke 2+2 Drill 
This drill works on the similarities between the breaststroke and butterfly.
  • Do 2 strokes breaststroke with breaststroke kick, then 2 strokes butterfly with the dolphin kick. Try to keep a steady rhythm going for the entire length of the pool.
Short Axis Drill
This drill encourages you to use your body in the breaststroke and butterfly and to get used to releasing the arms from all of the responsibility of moving you along.
  • Give a gentle push off the wall or bottom to get a little momentum going. Stay balanced in the prone position with your arms back at your sides.
  • Push downward into the water with your chest, allowing your head to relax up to the surface. Don't dive your nose into the water.
  • Allow your hips to follow your chest down into deeper water. This will begin to force yoru chest back up to the surface. The legs will follow the hips and you will get a little forward movement. DO NOT KICK! Allow your legs to follow you through the water.
  • Your body will begin to rebalance, so get ready to start the process all over again. Do this drill with constant rhythm through the core of your body and don't hesitate during the cycle.
 You are not going to go fast in this drill. In fact, you'll go very slowly. So focus on mastering the technique. Then in another part of the practice, think about the drill as you practice breaststroke or butterfly.

Swim Set of the Week - Breaststroke and Freestyle

Warm Up - Choice
200 - Drill
100 - Kick
100 - Swim

200 Timed Rest 30s
8 X 50 on 60s
200 5secs faster than the first 200

4 X 100 Breast various Drills Rest 15s
8 x 100 Rest 20s (swimming 50 fast BR and 50 FR recovery) -
6 x 50 BR Rest 30s, all as fast as possible
10 x 25 BR Rest 15s

Warm Down
200 easy any stroke


Winners of the Red Beach Open Water Swim Passes!

Congratulations to our two lucky entry pass winners!

Rachel Richardson

Linda Swift

More about the Red Beach Open Water Swim!

25th Open Water Swim organised by Red Beach Surf Life Saving Club & Roskill Master Swimmers.

Date: Sunday 19th January, 2014 (this is the new date)

Time: 1.30 pm. Registrations from 12.00 noon. Briefing at 1.00 pm.

Where: Red Beach Surf Club, on the beachfront.

Distances: 1.5km and 3km, over a 1.5km circuit starting in front of the surf club.

Entry Fee: $15.00 Entries close Sunday 12th January 2014.

Late Entry: $20.00 Late entries accepted on the day, 12.00 noon - 1.00 pm

Age Limit: Swimmers to be 14 years and over.

Enquiries To:

Eugene Manko
T: 09 620 5529

Entry Forms available online shortly or email

They are also available at the Red Beach SLSC clubrooms, Ngapara Street, Red Beach.

Monday, 2 December 2013

NZMS Open Water Champs - 12 April 2014

The NZMS Open Water Champs will be run in conjunction with the State Ocean Swim Series King of The Bays event on the 12 April 2014.

To be eligible for the NZMS open water champs, wetsuits are NOT to be worn in order to comply with FINA rules. There is no need to make a separate entry and NZMS financial members will be identified ahead of the event by cross matching against the Quantum Events entries. There will be a NZMS desk on the day to allow members to confirm their entries.

You can enter by following this link:

For more information or queries please contact us via our masterscrawl contact form to the right of the screen or email us on

BAY OF ISLANDS CLASSIC - 7th December 2013



Nestled in the stunning Bay of Islands, Paihia and New Zealand’s first capital Russell set the scene once again for the State Bay of Islands Classic – the second of six events in the State New Zealand Ocean Swim Series.

To read more on the Bay of Island Classic and other events please visit their website:

Sunday, 1 December 2013

Winner of the Swim T3 $50 voucher - Like and Subscribe Competition

The Winner of the Swim T3 $50 voucher is:

Chris McLaren


A big shout out to Swim T3 for sponsoring the voucher!!

Healthy Recipes - Dried Fruit Energy Nuggets

Need an energy boost?  These healthy fruit bites are a must try!!!! source:

You'll need:
50g soft dried apricots
100g soft dried dates
50g dried cherries
2 tsp coconut oil
1 tbsp toasted sesame seed

Whizz apricots with dates and cherries in a food processor until very finely chopped. Tip into a bowl and use your hands to work in coconut oil. Shape the mix into walnut-sized balls, then roll in sesame seeds. Store in an airtight container until you need a quick energy fix.

Monday, 25 November 2013

NZMS Swimmer Prepares to Swim 40.2km across Lake Taupo - Go Katrina!

Our very own Katrina Price, 40 years old, from the Manukau Masters Swim Club is preparing for an epic swim of 40.2km across Lake Taupo (non-wetsuit). Her journey starts at Waihi Bay, Taurangi and will end at the Taupo Yacht Club.  She has a window of 4 days, between 14 Feb and 17th Feb, to attempt this swim, and is hoping that 14th Feb will be the day.

Katrina works full time as a massage therapist at Glory Beauty Clinic Thames and still manages to swim a big swim of 8 - 10km per day six times a week and on a Sunday she does a whopping 20km and a 5km swim, she logs a massive weekly mileage of up to 65km.   What does Katrina eat?  She says she follows a simple diet and avoids just about all processed food, but admitted to a small addiction to m&ms.  Her fuel during the race will consist of hammer perpetuem drink, farex baby food in a squeeze tube and -yes- m&ms too.

A big shout out to Katrina's support crew:  Phillip Rush, who will be beside her the whole way; her Dad Kevin Price and her partner Garth Ingle, they'll be joining Katrina for the last 2kms of her swim; her closest friends Shane and Carmen Goodwin who are always close by and last but not least her mum Heather Price, her sister Narelle Moxsom, her nephews and niece, Jamie, Benji and Brelle, who will all be waiting for Katrina at the finish-line.

I asked Katrina what had made her decide to do this and this is what she said: "I was sitting at a prize giving for the Ocean Swim Series in 2008 and Anna Marshall had just swam the length of Lake Taupo. Then Pam Dickson swam it a couple of years later. These two ladies inspired me to do it. So in May this year I set my challenge. My partner Garth and I flew to Wellington to confirm details with Phillip Rush on how I was going to do this. Garth's support and 100% belief in me sealed the deal."

Katrina's accomplishments deserve a mention here too!
-State Ocean Swim Series age group overall winner 2007 & 2012
-Ultra Marathon finisher 50km, 65km, 70km 85km 100km
-NZ Ironman finisher 2012 & 2013
-Kohi Swim Series overall age group winner 2011, 2013
-Kohi Swim Series 3rd overall Female 2012
-Manukau Masters Female Open water swimmer for the season

Here is Katrina in her own words:  If you told me when I was 19 I'd be swimming Lake Taupo.  I would have laughed. Probably because I couldn't really swim. My swimming history in the early years is pretty basic -  it's zero. I used to swim at the local river hole having the time of my life. It was only after I hurt my back while riding the racehorses that I thought swimming might help. So off I went with my snorkel and dive mask to do some swimming. I floundered around for a few years before my longtime friend Paul Dufty took me under his wing and taught me how to swim. And from those days I've never looked back. I entered my 1st Open water swim in 2006 and was hooked. This is the life for me. Now I've combined my passion for endurance and swimming together to take on my biggest challenge yet. Lake Taupo 40.2km. Bring it on!

Katrina, you are a machine!  All the best with your swim and remember we are all rooting for you!


We are currently running two GiveAways! So make sure you have entered to go into the draw to win!

Win a $50 Swim T3 voucher by liking our facebook page AND subscribing to our MasterScrawl Blog.  Competition closes 30 November.  Click here to read more and to enter

Win 1 of 2 entry passes to the Red Beach Open Water Swim on 19 January 2013, hosted by Roskill Masters in conjunction with Red Beach Surf Life Saving.  Click here to read more and to enter

Swim Set of the Week - Focus on Butterfly

Swimming butterfly strengthens your core and focus's on catch and pull which means it could be very beneficial for swimming freestyle overall!  And it burns more calories...

Here is a good not too hard butterfly workout consisting of swims, drills, pulls and kicks.



8x125 rest 20s
8x75 rest 20s
(no board) front,back,sides
(board) double kick*

4x50 (rest =swim)

8x25 on :45

2x50 (rest =swim)

4x25 on :60


Swim Breaststroke,
count strokes

Sunday, 17 November 2013

Most Common Swimming Mistakes - Poor Breathing Technique

So far we have covered two of The Most Common Swimming Mistakes, we have spoken about The Weak Leg Kick and Doing Only Fitness Training and No Technique Work. Today the focus is on another common mistake many swimmers make, ie. Poor Breathing Technique. Poor Breathing Technique could be a result of : you breathing too early or too late; you breathing to one side only; lifting your head to breathe.

Tips to improve your breathing technique:

Exhalation - Don't hold your breath while swimming!   Learn to constantly exhale while you swim.  You should always be exhaling except when you inhale. Why?  Exhaling will relax you while you are swimming and  it will balance you, making freestyle much easier.  It is logical, think about when you are stressed and what you are taught to do, you are taught to take a deep breathe, but it is not the inhale that relaxes you it is the breathing out! The same applies in the water.  Drill:  practise the sinking drill - At the deep end of the pool tread water take a breath and submerge yourself, exhale slowly and constantly as you sink.  Don't exhale to quickly, this will increase your need to gasp for air. You could exhale through your nose or mouth or both, whichever you are more comfortable with.  If you are not exhaling you won't sink!

Don't lift your head - Rotate your head slightly and breathe into the air pocket created by your bow-wave.  If you lift your head your hips and legs will sink!  Practise keeping one goggle in the water and one out when inhaling.  Drill- the superman drill is good for this:  Using fins extend one arm out to the front of you and keep the other by your side, kicking gently on the side of your leading arm, look down and when you are ready to breath simply rotate your head to the side of the relaxed arm, your mouth should naturally find the air pocket.  Remember to keep exhaling smoothly while your head is down.

Breathe Bilaterally -  I am a firm believer in bilateral breathing.  Bilateral breathing evens out your stroke and makes you swim straighter.  In open water swimming it helps you to adapt more easily to the upredictable conditions of open water swimming.  Drill - the balance drill is a good drill for bilateral breathing.

Don't panic - Don't panic when you take a gulp of water, shape your toungue as if you are pronouncing the letter K.  This will prevent the water from going down your throat.

This is a brilliant clip from SwimTherapy

Win 1 of 2 Entry Passes to The 2014 Red Beach Open Water Swim

We are giving away 2 entry passes to the Red Beach Open Water Swim taking place on 19 January 2014!
To go into the draw to win one of these please make sure you complete the entry form at the link below:

Enter by completing the form at this link:

A big shout out to Roskill Masters Swim Club and Red Beach Surf Life Saving!!!

More about the Red Beach Open Water Swim!

25th Open Water Swim organised by Red Beach Surf Life Saving Club & Roskill Master Swimmers.

Date: Sunday 19th January, 2014 (this is the new date)

Time: 1.30 pm. Registrations from 12.00 noon. Briefing at 1.00 pm.

Where: Red Beach Surf Club, on the beachfront.

Distances: 1.5km and 3km, over a 1.5km circuit starting in front of the surf club.

Entry Fee: $15.00 Entries close Sunday 12th January 2014.

Late Entry: $20.00 Late entries accepted on the day, 12.00 noon - 1.00 pm

Age Limit: Swimmers to be 14 years and over.

Enquiries To:

Eugene Manko
T: 09 620 5529

Entry Forms available online shortly or email

They are also available at the Red Beach SLSC clubrooms, Ngapara Street, Red Beach.

Swim Set of the Week - Post-Race Recovery Swim


Warm up two times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest

8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing

6 x 100 with 50 kick to rest between straight through

400 choice

6 x 50 Odd Swim Even Kick 15 sec rest.

200 Warm Down

Monday, 11 November 2013

A Woman's Guide to Open Water Racing: Top 10 List of Do's and Dont's - Dawn Heckman

The extract below was taken from an article 10 Open Water Tips--From a Woman's Point of View written by Alex Kostich on This is for all the ladies out there participating in open water events this season.

A Woman's Guide to Open Water Racing: Top 10 List of Do's and Dont's - Dawn Heckman

10. Grow your nails. In an open water race, it is not uncommon for people (men especially) to swim over you in order to get by. When you find yourself being plowed over by some huge guy, let them know they're swimming in your territory by giving them a little scratch! When they realize they can't just push you aside, they'll usually back off and chart their own course.

9. Pace yourself. Often men dash out of the start, using testosterone to their advantage by swimming as fast as they can. Then, somewhere near the middle of the race, they get tired and start to slow down. This is the perfect opportunity to reel them in and pass them one by one. The race hurts a lot less, and to be honest, it's quite fun passing men near the end of a race! Their egos are a little crushed, and passing them gives you that extra mental boost to finish the race strong.

8. Relax your stroke. The ocean is more powerful than you are. It's not worth wasting energy fighting it. Try to develop a rhythm with the current conditions. Don't worry about technique. Technique is something you practice in the pool. Your work in the pool will pay off in the ocean.

7. Avoid unwanted hickies. Use Vaseline around chafing areas. There is nothing worse than having your swimsuit straps rub against your neck in salt water for a long period of time. If you don't wear Vaseline, you'll end up wearing a turtleneck for two weeks, or you'll have to constantly explain to everyone (including your boyfriend) that Dracula wasn't sucking on your neck!

6. Don't shave right before the race. Razor burn and salt water need I say more?

5. No itsy-bitsy teeny-weenie yellow polka-dot bikinis!!!

4. Race sans jewelry. Although necklaces, anklets, and bracelets are fashionable, they are also very enticing for someone to grab on to. (And if sharks and other forms of carnivorous wildlife are a concern for you, eliminating all shiny things, earrings included, is highly recommended.)

3. Wear your goggles under your cap. If you start the race with goggles, most likely you want to finish the race with goggles (especially if you wear contacts). The start of an open water race is very crowded and hectic. It is not uncommon for someone to knock your goggles off (intentionally or unintentionally). If you put your goggles on before you put your cap on, they will stay put and not fall off.

2. Carpe diem! Seize the moment. Enjoy your surroundings. Embrace nature. Swimming in the open water is very refreshing. Most people are afraid of it. You're doing something most people would never even consider doing, so live for the moment!

1. Draft, draft, draft. Generally speaking, men create larger waves than women. Use this to your advantage. Swim directly behind someone who is slightly faster than you, and let them do the work. When you're close to the finish, pull to the side and use the energy you've saved to sprint the rest of the way.


Kohirama Summer Swim Series Nov 14,21,28: More info here:

State Ocean Swim Series Harbour Crossing 17 November: More info here:

Ocean Clinics Block 2:  23 Nov, 30 Nov: More info here:

Central Masters Harbour Series swims 2013 - Chelsea Swim Herne Bay, 24 November

Make sure you keep an eye on our Upcoming Events Page for regular event updates!

Sunday, 10 November 2013

Winner of the Ocean Clinics Block 2 Entry Pass Competition

Congratulations to the winner of the Ocean Clinics Block 2 Entry Pass Competition!

Julie Gunthorp

For more information on the Ocean Clinics make sure you visit their website:

Monday, 4 November 2013

WINNER of the Swim T3 $50 Voucher - Snapshot Competition!

Congratulations to The Winner of the $50 Swim T3 voucher - Snapshot Competition!

Wayne Annan

The winning photo is from a relay attempt (8km) on the Cook Strait 5 May 2010. Sadly the team did not manage to get through the current running that day. But what a great photo! 

I think the photo below also deserves a mention as the relay team included Pauline Mills (in the white cap) and Catrione Lewis.

Sunday, 3 November 2013

Two of The World's Oldest Swimming Clubs!

According to the Maidstone Swimming Club website, the Maidstone Swimming Club, Kent, England is the oldest surviving swimming club in the world.  It was founded in 1844 when there was concern over drownings in the River Medway. Rescuers would often die in the water because they could usually not swim to safety themselves. The club used to swim in the river and would hold races, diving competitions and water polo matches in the Medway. The South East Gazette July 1844 reported an aquatic breakfast party. Coffee and biscuits were served on a floating raft in the river, the coffee was kept hot over a fire and club members had to tread water and drink coffee at the same time. The last swimmers managed to overturn the raft to the amusement of the 150 spectators. For more info you can visit their website.

However, I was emailed this picture of the members from Brighton Swimming Club.  The photo was taken by Benjamin William Botham in 1863.  I was intrigued and decided to do some research on the Brighton Swimming Club. According to an article in Swimming Times, January 2002 issue (below), The Brighton Swimming Club is possibly the oldest swimming club because it can prove it's pedigree and also, it is debatable as to whether or not Maidstone Swimming Club was in continual existence since it was formed in 1844.

According to the Brighton Swimming Club website, the club was established following a meeting of swimming enthusiasts at The Jolly Fisherman in Brighton's Market Street, on 4th May 1860. The founder members included George Brown, John Henry Camp (he was a one legged swimmer after having his leg amputated a few years before), Charles Hindley, J. Nyren, W. Patching, R. Ward, and George Worsley. According to the article, a small band of keen swimmers met regularly to bathe from the beach near the Lion Mansions Hotel on Grand Junction Parade during the late 1850s, but did not formalise their group into a club until May 1860. Men who wanted to join the Brighton Swimming Club paid an entrance fee of one shilling and a weekly subscription of two pence (2d) a week.   Visit their website to read the full article  

WIN a Swim T3 $50 Voucher by "liking" our facebook page AND "subscribing" to our MasterScrawl Blog

Due to popular demand we have decided to run the  "Like" and "Subscribe" competition again!

 Another lucky NZMS facebook page “liker” and “subscriber” will win a $50 Swim T3 voucher.

The catch -  You have to like our facebook page AND subscribe to our blog.

The competition will close 30 November and the lucky winner will be announced on 3 December 2013.

So, get “liking”and “subscribing” and pass the message on to all your fellow swimmers.

You can subscribe MasterScrawl blog by clicking on this link and following the instructions:
Or simply type in your email address in the "Subscribe and Follow By Email" field to the right of the screen.

Make sure you also "Like" our face book page by following this link:

A massive shout out to Swim T3 for sponsoring the voucher!

Healthy Recipes - Banana Pancakes

This is a great easy breakfast or snack recipe loaded with energy and NO processed anything!  They are loaded with protein so they also make a great post-training snack.

- 1 ripe banana
- 2 whole eggs

That’s it. Just mix together in a bowl and make sure the banana is all mashed. Then spray your pan with some oil. On a low to medium heat, scoop some of the batter into the pan & give it about 20-30 sec, flip, and done! Serve and eat!

 *Some advice would be to make them small so its easier to flip

 Under 250 calories! No processed anything!

Sunday, 27 October 2013

NZMS North Island Short Course Champs Held 26 & 27 October 2013 - Results


Thank you for your attendance at the North Island Short Course Championships held at Lloyd Elsmore Pool, Pakuranga - Howick on the 26 / 27 October 2013. I hope that your attendance was enjoyable, friendly and worthwhile. For those who unfortunately were DQ'd our sympathy - but!

During the course of the championships seventeen (16) individual event records were broken and one (1) equalled. Three (3) relay events records were also broken. For the record breakers South City congratulates you on your success. The same goes for those who achieved personal bests and to those who gave it a good try. For those at their first sanctioned meet - well done. Looking at your times I can see a 'competitors streak' in you.

Once the records (show on the results sheet with a "M" after competitors time),have been ratified these will be published on the NZMS web site by the National Recorder.

The provision results have now been forwarded to NZMS Web Master for publication on their web site.

Additionally Counties Swimming have published the results at Swim Info:

Some 381 Photos taken by Counties Swimming have also been published at:

With a little bit of luck you could feature. Included are photos taken at prize giving. I believe you can download your favourite one.

Wishing you all the best in the future.

Barry Davies
Secretary South City

Most Common Swimming Mistakes - Doing Only Fitness Training and No Technique Work

In a previous post about The Most Common Swimming Mistakes we spoke about The Weak Leg Kick.  Today the focus is on another common mistake many swimmers make, ie. doing only fitness training and no technique work.  In my experience limited workout time is the main culprit here, many of us are busy with families and work and most of the time merely getting to the pool is a challenge.

My suggestion is to try and incorporate your technique work into your warm-up and/or warm-down swims and always remember that when doing drills the stroke should be broken down and you should aim to perfect it - good technique is key here.

Below are some freestyle drills to incorporate into your workout.

Balance Drill - Source:
25m left arm only freestyle - breathe only to the right
25m right arm only freestyle - breathe only to the left
(Count your strokes each 25m! Work on this drill until your stroke count is equal for the left and right arm)
50m freestyle swim breathing every third stroke - bilateral breathing

Catchup Drill - Source:
With both arms extended above the head, pull with one hand, recover to the beginning (both arms extended forward) and touch the other hand. Focus on locking your elbow straight when you extend your arm to touch the other hand. Repeat the motion with the other hand.

Fingertip Drill - Source:

This emphasizes body roll and high elbow recovery! During the recovery phase of your stroke, drag your fingertips in the water. Your fingertips should stay in contact with the water during recovery.

The Salute Drill - Source:
You may use fins if you want to for this drill.
  • Kick on your side with the bottom arm extended forward and the top arm resting on your hip. Do about 10 kicks in this position and breathe as you feel necessary.
  • Lift the top arm by the elbow and bring your hand forward until your thumb touches your forehead - think salute. 
  • Lower the bottom arm straight to about 5 o'clock and then rotate the elbow up to the catch position.
  • Snap the top hip down, while driving the top arm forward as you complete the pull with the lower arm, finishing on your opposite side.

 The Fist Drill - Source:
This drill forces you to use your forearms, not your shoulders, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery.
  • Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.
Add some variations by using the Fist Drill with stroke and glide (normal freestyle except the arm extension is held out there longer than normal, accentuating a glide phase).
Long Dog Drill - Here is a good video clip from EnduranceWorks. Usually this is done with your head above the water similar to the the "doggy paddle", however, personally I prefer this version where your head stays in the water.

"slow arm recovery," "quick catch" and "high swingers" -  This video clip from is a great explanation of these drills.