Monday, 30 December 2013

Some of the World's Strangest Swimming Pools

Source:  popularmechanics.com

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!!!!

Ingredients:
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!!!



 3600m
 Warm-up
Swim  Choice
Kick
Pull
Swim 

400
300
200
100
Free
Swim
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
  Swim-down
Kick  IM no board

 
100

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:  http://form.jotform.co/form/33551787962871


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:  http://www.beanrockswim.co.nz/

5 Resolutions to Start Now ....

I found these great tips, on swimtricoach.com.  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 www.oceanswim.co.nz

BEAN ROCK SWIM1st February 2014. More info here: http://www.beanrockswim.co.nz/


Make sure you keep an eye on our Upcoming Events Page for regular event updates!  http://www.masterscrawl.com/p/events.html

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



source: ruthkazez.com

 Workout
  3000m
2500m
 Warm-up:Choice
Swim and Drills
 
400

200
 Freestyle+Choice
Swim
F
ree
1st Choice
Free
2nd Choice
Free
3rd Choice
Free
the stroke you really hate
Kick
Free (silent underwater kick)
Choice


400
4x100
300
4x75
200
4x50
100
4x25

200
8x50


400
4x100
300
4x75
200
4x50
100
4x25

100
4x25
Swim-down
Pull Choice

200

100

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 - dixiezone.org

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

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

Breaststroke:
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

3.2km

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
E: manko@slingshot.co.nz

Entry Forms available online shortly or email manko@slingshot.co.nz

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: http://www.oceanswim.co.nz/event-info/king-of-the-bays-north-shore/

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

BAY OF ISLANDS CLASSIC - 7th December 2013


BAY OF ISLANDS CLASSIC
PAIHIA – SAT 7 DECEMBER 2013 -
source: http://www.oceanswim.co.nz/event-info/bay-of-islands-classic/


 

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:  http://www.oceanswim.co.nz/



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

Congratulations!!

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: bbcgoodfood.com

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

Method:
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.