Mastering Swimming Efficiency: The Guide to Test Sets

Welcome, fellow aquatic enthusiasts, to the first installment of our journey into the mysterious and often perplexing world of swimming metrics. Whether you're a seasoned pro or just getting your feet wet, understanding these test sets and equations can help you transform from a floundering fish to a streamlined speedster. Let's plunge into the basics.

The Basics: SR x SL = SE

Ah, the classic equation that has haunted many a swimmer's dreams (or nightmares). Stroke Rate (SR) multiplied by Stroke Length (SL) equals Swimming Efficiency (SE). Simple, right? Well, sort of. SR is the number of strokes you take per minute, and SL is the distance you cover per stroke. Multiply these two, and you get SE—a measure of how efficiently you're gliding through the water.

But let's be real for a moment. We've all had those days where we feel like we're paddling furiously yet moving nowhere fast. That's where the next set of tests comes in to fine-tune your performance.

Critical Swim Speed (CSS)

CSS is the holy grail for endurance swimmers. It's the pace you can maintain continuously without feeling like your lungs are about to burst. To determine your CSS:

1. Swim a timed 400m at your best effort.

2. Rest and recover (aka catch your breath and contemplate life).

3. Swim a timed 200m at your best effort.

4. Plug these times into an online CSS calculator or subtract your 200M time from your 400M time…then divide that number by 2 which gives you your CSS pace per 100M.

Voila! You now have your CSS pace, your baseline efficiency, the pace you can hold comfortably over long distances without resembling a gasping fish out of water. CSS pace is a good predictor of your 1500M race time.

The Ramp Test: Pushing Boundaries

Next up is the ramp test, a favorite among those who enjoy flirting with the edge of their capabilities. The ramp test involves incrementally increasing your stroke rate to find your optimal performance balance. This is be performed with a Finis Tempo Trainer on Setting #3 (I use mine all the time). Here's the scoop:

1. Start at a comfortable stroke rate (55spm/hand splashes for example) and swim a set distance (e.g., 50m).

2. Record your time, perceived effort, and number of strokes .

3. Increase your stroke rate slightly (+3spm) and repeat the swim.

4. Continue increasing the stroke rate until your time plateaus or your heart feels like it's about to pop.

This test helps identify your ideal stroke rate for various distances, balancing speed and exertion without turning you into a wheezing mess.

The T30 Test: Endurance and Aerobic Capacity

The T30 Test is the marathon of swimming tests. It's designed to measure your aerobic capacity and endurance. Here's how you do it:

1. Warm-Up: Start with a thorough warm-up to get your body ready (and your mind psyched).

2. Swim: Swim continuously for 30 minutes, maintaining a steady pace.

3. Count Laps: Keep track of the number of laps or the total distance swum (or have someone do it for you if counting isn't your thing).

4. Record Data: At the end of the 30 minutes, record the total distance.

For example, if you swim 2,000 meters in 30 minutes, your pace per 100 meters is 1:51.12. It's a simple, way to gauge your endurance.

SWOLF: The Swim-Golf Connection

Just when you thought you could escape golf analogies, here comes SWOLF. SWOLF, or Swim-Golf, is a metric that combines stroke count and time, and is included in most wearables. Here's how it works:

• Swim a set distance (e.g., 25m or 50m).

• Record your time and stroke count.

• Add the time (in seconds) to the number of strokes taken.

A lower SWOLF score indicates better efficiency. It's like a golf score—lower is better. So, if you enjoy keeping score (and let's be honest, who doesn't?), SWOLF is your new best friend.

Conclusion: The Missing Pieces

All these equations and test sets are well and good, but they’re missing two key components: heart rate and goal setting.

Heart Rate (at what cost?): Sure, you might be swimming faster, but if your heart rate is through the roof, you're not exactly swimming efficiently. In our next post, we'll dive into how to incorporate heart rate into your swimming efficiency equation, ensuring you're not just swimming fast, but sustainably.

Goal Setting: These tests measure your current condition, but they don't tell you where you need to be for your specific event. How do you set realistic goals and tailor your training to meet them? We'll cover that too, because knowing where you are is only half the battle—knowing where you need to go is the key to victory.

Stay tuned for the next installment, where we’ll bring heart rate and goal setting into the mix, transforming these metrics into a comprehensive training strategy that’s as practical as it is effective. Dive in, swim smart, and remember—efficiency is not just about the numbers; it's about finding the balance that works for you.

The Weather is My Demon

In the world of marathon distance open water swimming, athletes often confront various external and internal demons. The darkness of early morning swims, the relentless physical pain, the lurking sea life, and the inner voices of doubt all play their part in the struggle. However, my fiercest adversary in this grueling sport is something far more uncontrollable: THE WEATHER.

The Unpredictability of the Weather

While mental and physical preparation are within our control, the weather remains a wildcard. My personal encounters with weather-induced setbacks are a testament to its unpredictable and often cruel nature.

In 2009, I was part of a team scheduled to swim an English Channel Relay. Despite our meticulous training and readiness, we were left stranded on the beach in Dover as two hurricanes obliterated our crossing window. Our months of preparation were rendered futile by the whims of Mother Nature.

Another poignant example comes from a fellow swimmer who faced consecutive cancellations at major open water events due to adverse weather conditions. Over six weeks, he was thwarted at Big Shoulders in Chicago, La Jolla Roughwater in San Diego, and Waikiki Roughwater in Hawaii. His financial investment of approximately $15,000, including entry fees, airfare, and hotel, was wasted because of the weather.

Not a swimming season goes by where participants are pulled from their swims or events are cancelled due to bad weather. Even the most seasoned and resilient swimmers often find themselves at the mercy of the elements.

The Worst Day of My Life: Fury at Apache Lake

One of the most harrowing experiences of my life occurred during the Apache Lake segment of the SCAR marathon swim, a notorious and grueling open water event. I was kayak supporting a swimmer when we were hit by 30mph headwinds. The relentless wind and towering 6-foot swells made every paddle stroke a battle. Despite my exhaustion, I tried to maintain my position, but the elements had other plans.

Suddenly, a massive wave hit, flipping my kayak. I watched in horror as the kayak tumbled away through the surf, never to be seen again. In that moment, I lost not only my kayak but also my swimmer. The towering swells obscured any chance of locating each other. Drifting in 60-degree water, I clung to a few rescued provisions and my paddle, hoping for a miracle.

For 30 agonizing minutes, I floated alone in the vast, tumultuous lake, fearing the worst. Finally, one of the few safety vessels patrolling the area spotted me. They pulled me aboard, and together, we spent the next two hours rescuing other swimmers and kayakers who had been similarly separated and stranded. The weather had turned the event into a perilous ordeal, marking it as the most dangerous situation I have ever faced.

The Risk Aversion Scale: Safety Above All

“He Died Doing Something He Loved” vs. “Live to Swim Another Day”

This experience underscored the importance of safety in open water events. I’ve developed a "Risk Aversion Scale" to guide decision-making for swimmers, support crews, and event management. At one end of the scale is the sentiment, “He died doing something he loved,” which romanticizes the risk and often overlooks the preventable nature of many accidents. At the other end is the pragmatic motto, “Live to swim another day,” emphasizing the value of life and the importance of safety.

Every decision must take safety seriously. It’s essential to assess conditions realistically, prepare for the worst, and prioritize the well-being of everyone involved. The goal is not just to complete the swim but to ensure that everyone returns safely. Balancing ambition with caution is crucial, and this scale serves as a constant reminder that no achievement is worth compromising safety.

Including this scale in our event planning and personal preparation can help mitigate risks and make our swims safer, allowing us to continue enjoying the sport we love for many more days to come.

 The Weight of Weather on Event Planning

As an event director, the days leading up to an event are fraught with anxiety about weather conditions. The responsibility of not letting people down if an event has to be canceled due to bad weather is a heavy burden. Ensuring the safety and satisfaction of participants while battling unpredictable weather patterns is a continuous challenge.

My experience as a Customer Satisfaction Specialist for Vail Resorts in Colorado in the early 2000s further solidified my understanding of how deeply weather impacts overall satisfaction. Good weather significantly boosted all aspects of the surveyed skiing experience, from parking to the lifts and even the food. Conversely, long periods without snow saw customer satisfaction plummet. This is why ski resorts invest heavily in snowmaking and why major sports often have indoor stadiums to mitigate weather disruptions.

The Unfairness of the "One and Done" Concept

The concept of events hinging on a single day’s weather is fundamentally unfair. No matter how prepared a swimmer is, if the weather does not cooperate, even the greatest swimmers won't get off the beach. Conversely, favorable weather can enable even average swimmers to achieve extraordinary feats. A well-known English Channel boat captain aptly put it: “If the wind is favorable, I can guide a log across the English Channel.”

Personal Battles with the Weather

In my own life, my success and enjoyment are often dictated by the weather. A sunny, clear day lifts my spirits and sets a positive tone for everything that follows. Conversely, rainy, cold, and windy days cast a shadow over my mood and productivity.

Despite rigorous training and mental preparation, the omnipresent threat of unfavorable weather is my demon. The unpredictability of Mother Nature often stands between me and my swimming goals, reminding me of the ever-present challenge that every open water swimmer must face. Yet, it is this very battle with the elements that shapes the spirit of marathon swimming, teaching resilience and the art of finding joy in the journey, regardless of the outcome.

The Evolution of Open Water Success (Where Are They Now)

SCAR BUCKLE WINNER LORELEI SCHMIDT

In the midst of the COVID-19 pandemic, when the world was grappling with lockdowns and social distancing, the Virtual Open Water Grand Slam emerged as a beacon of hope for swimmers. This initiative, aimed at keeping athletes engaged despite closed pools, attracted over 300 participants from 15 countries and 26 states. Among them was Lorelei Schmidt, a spirited 12-year-old who completed the challenge as the youngest competitor, planting seeds for a burgeoning passion in open water swimming.

Our direct interaction concluded with the end of the Grand Slam in 2021, but the impact lingered. It wasn’t until 2023 that I heard from Tammy, Lorelei’s mother, about how the Grand Slam had not only inspired her daughter during those challenging times but had also ignited a profound love for open water swimming. This revelation came when Tammy reached out to share Lorelei’s ambitions for the SCAR Swim—a grueling four-day, four-lake ultra-marathon swim in Arizona.

2024 SCAR WAVE 3

The SCAR challenge represents a formidable trial, with its courses stretching across Saguaro (9-mile), Canyon (9-mile), Apache (14-mile), and Roosevelt Lakes (nighttime 10K). Unlike many who approach open water with the primary goal of finishing, Lorelei expressed a distinct desire to win and earn the custom belt buckle awarded to the fastest female.  I was inspired by her ambitious goal, so we set up a virtual coaching interaction at the beginning of this year in preparation for SCAR… and the belt buckle.

Despite the physical distance and our interactions being confined to virtual platforms like Zoom, our coaching sessions bridged the 1000-mile gap effectively. Lorelei faced unique challenges, notably transitioning from a coach who didn’t share her enthusiasm for ultra-marathon open water events to navigating the complexities of SCAR. Our discussions were not just about physical training but also about instilling confidence and understanding the intricate logistics of this particular multi-day marathon swim.

Our connection also revealed charming personal ties—our mutual affection for corgis added a delightful layer to our relationship, underscoring the unexpected personal connections that can form even in virtual settings.

Oreo, Lorelei, and Penny

Lorelei’s victory in the first leg of SCAR at Saguaro Lake was more than a win; it was a testament to her preparation and mental fortitude. This early success bolstered her belief in her ability to compete and excel, even against more seasoned swimmers.

Lorelei and Jax, her support kayaker

As Lorelei’s journey unfolded, she really connected with the SCAR swimmers. Tammy’s words post-event, "This kid needed this, and she crushed it," resonated deeply, reflecting both relief and pride. Lorelei’s swimming community back home prepared a welcome celebration, marking her achievements and her newfound status as a beacon for young swimmers.

Just before the start of the SCAR, recognizing the enormity of the challenge ahead, I reached out to a "Mount Rushmore" of former SCAR swimmers for words of encouragement for Lorelei. Esteemed swimmers such as Sarah Thomas and Lura Wilhelm, both past belt buckle winners, along with Martyn Webster and Shannon House-Keegen, graciously sent messages of inspiration and helpful tips. This supportive gesture highlighted the camaraderie and encouraging spirit prevalent within the open water swimming community, providing Lorelei with additional motivation and a sense of belonging to a legacy of exceptional swimmers.

Happy Swimmer

SCAR Winners Lorelei and Nikko Price with Event Director Kent Nicholas

Though Lorelei and I have never met in person, the digital realm facilitated a dynamic that was both effective and transformative. Lorelei's journey from a participant in a virtual challenge to a champion in one of open water swimming’s most rigorous tests illustrates the profound impact of nurturing young talent and the enduring power of connectivity and shared passion in the evolving world of sports.

Next up for Lorelei…Catalina, Manhattan, and I hear the Oceans 7!

As a side note, it’s my understanding that Eli Nelson, another young Virtual Grand Slammer is on his way to compete in the USA-S Open Water Nationals.  Another great “Where Are They Now” story!

Navigating in Open Water: The Transition from Pool Precision to Open Water Freedom

Long distance swimming in a 25-yard, short course pool often feels like a test of willpower, with each length presenting a tempting opportunity to call it quits. "Let's go get Mexican food," becomes not just a casual suggestion but a siren call during our training sessions, tempting us to abandon our rigorous routine for the promise of immediate gratification. 

Conversely, my passion for open water training sessions knows no bounds. Despite the initial shock of cold water, the moment I'm submerged, my commitment solidifies. In the vast openness, the absence of "walls" or endpoints strips away the temptation for early exits, leaving no room for thoughts of Mexican food until the training is rightfully done.

As the seasons change, so does the landscape of our swimming routines. Moving from the disciplined, stroke-focused sessions of winter pool training to the expansive freedom of open water swimming in the summer requires not just a physical adjustment but a mental and strategic one as well. For those of us who revel in the challenge of open water swimming, this transition, while eagerly anticipated, comes with its unique set of considerations. Let's dive into how to seamlessly shift gears, drawing from personal experience and a dedication to the sport that spans both the chlorinated confines of the pool and the boundless embrace of the open water.

Understanding the Transition

Training in the pool during the winter months offers the opportunity to refine technique across different strokes and focus on sprinting efficiency. This dedicated time allows for targeted improvements, utilizing a variety of equipment to enhance strength, technique, and endurance. However, as the ice thaws and the allure of open water beckons, the training focus shifts dramatically towards freestyle and mastering distances that stretch from 1500M to the daunting 30KM. This transition period, while exciting, requires a strategic approach to ensure a smooth adaptation to the changing conditions.

Bondi Pool and Beach in Australia where the pool meets the sea!

Preparing for the Shift

Gradual Transition: The key to a successful transition is not to rush it. Even as Flathead Lake warms up, maintaining a balance between pool and open water swims allows the body to gradually adapt to the differences in temperature, buoyancy, and pacing.

Visualize to Actualize: While still bound to the pool, use visualization techniques to prepare for open water races. Imagine navigating the vastness of Flathead Lake, focusing on your stroke rhythm and breathing pattern as if you were already there. This mental preparation bridges the gap between pool precision and the unpredictability of open water.

Embrace the Equipment-Free Approach: Transitioning to open water means leaving behind the comfort of fins, pull buoys, and paddles. This shift emphasizes the importance of raw technique and strength built over the winter months. Keep training sessions in the pool toy-free as the season progresses to mimic open water conditions.

Safety First: Although swimming alone in open water is not recommended, using a tow float for visibility is a wise precaution. For those who prefer solitude, ensure you're swimming in protected areas. When with a group, establish clear routes and regroup points to accommodate varying fitness levels.

Training Tactics for Open Water

Acclimatization: Continue cold water dips throughout the winter to ease the shock of lower temperatures. This practice not only prepares the body physically but also builds mental resilience against the initial discomfort of colder swims.

Group Dynamics: Navigating group swims in open water can be challenging. Communicate clearly about goals, distances, and expected pace to ensure everyone remains safe and can enjoy the session to their fullest.

Commitment Over Convenience: Open water swimming demands a level of commitment that pool swimming does not. Embrace this challenge as part of the allure. The decision to keep going, stroke after stroke, without the temptation of a pool edge, builds endurance and mental fortitude.

Looking Ahead

The anticipation for open water swimming fuels the winter months of disciplined pool training. The joy of finally diving into the vastness of a lake, with all the freedom and challenges it presents, is a reward for the months of preparation. Transitioning between these two worlds of swimming is not just about changing where we swim but also how we approach our training, our safety, and our mindset. As we look forward to the summer months, let's carry with us the precision honed in the pool and the adventurous spirit of open water swimming, ready to tackle whatever distances lie ahead with enthusiasm and preparedness.

Whether you're a seasoned open water swimmer or preparing to embark on your first open water adventure, remember that the journey from pool to lake is as much about embracing the process as it is about the final destination. Here's to smooth transitions, challenging swims, and the unbridled joy of open water exploration.

GEAR UP FOR OPEN WATER

The transition to open water swimming calls for a gear shift to match the unique challenges of the natural environment. Whether braving colder temperatures or navigating changing light conditions, the right equipment is crucial. Wetsuits and thermal swim gear become essential for comfort and endurance, while a variety of goggle styles and lens colors ensure clear vision through sun glare, overcast skies, or even under the moonlight. Post-swim, wrapping up in a warm parka, like a specially designed changing robe, can make all the difference in recovery.

At Flow Swimmers, we understand the importance of quality gear, which is why we've partnered with leading brands to outfit our swimmers from head to toe. From TheMagic5's custom swim goggles tailored to your exact fit, to DryRobe USA's open water parkas, Blue 70's superior wetsuits and thermal gear, and Swimoutlet.com's extensive range of swim essentials, we've got you covered for every open water challenge. Check out our GEAR page for our current progams and feel free to reach out to me with questions or to learn of our latest deals!

The Ultimate Swim Trip Packing Guide: What’s in Your Bag?

Embarking on a swim trip, whether it's for a competitive event or just an open-water adventure, requires meticulous preparation to ensure you have everything you need for both peak performance and comfort. From the essentials that support your swim to the gear that keeps you comfortable before and after the event, here's your comprehensive checklist and tips for packing smartly for your next swim trip. 

I typically divide my travel pack into three categories:

• Race Day

• Non-Race Day

• Travel

Essential Gear for Race Day

Tech Suit: My best tech suit for race day to ensure peak performance.

Goggles: Bring at least two pairs of goggles. Consider different tints for varying light conditions and ensure they are comfortable for long durations. Clear goggles are great for night swims!

Goggle Spray: To prevent fogging and maintain clear vision throughout your swim, goggle anti-fog spray is a must-have.

Bag Balm / Vaseline: To thwart chafing in those delicate places like armpits, between the thighs, and perhaps your shoulders and face.

Nutrition & Hydration: My personal feeding routine is Smucker’s Uncrustables (not available outside of North America), water with Mio (electrolyte solution), a few gels, and kids size yoghurt smoothies. It is recommended to feed as you train; don’t try anything new.

Support Gear:  Water bottles, dog lead (for ease of bottle handling), cooler, mesh bags, Safe Swimmer Buoy, water-proof phone case, Garmin swim watch, and maps.

Lights or Glow Sticks:  Attachable lights and glow sticks are necessary for night swims.

Other health related:  Ibuprofen and sunscreen.

Optional Gear for the Non-Race Days

Training Equipment: Include items like a kickboard, pull buoy, and paddles if the trip involves training sessions or leisure swims on off days.

Additional Sun Protection: Sunscreen with high SPF, lip balm with sunblock, and a sun hat.

Towels: Bring a mix of towels, including microfiber towels which are lightweight, quick-drying, and ideal for travel.

Chargers: Remember chargers for all your devices (phone, computer, watch), including an international power converter if you are traveling abroad.

Clothing: Be prepared for all sorts of weather conditions…rain, wind, and cold. Consider bringing a DryRobe or changing parka for convenience.  Also, think about shoes for hiking, fun, and the beach. 

Travel Items

- Passport and Travel Documents: For international trips, double-check your passport validity and any necessary visas.

- Lanyard and ID: Keep your identification accessible, especially during official events.

- Cash and Credit Cards: Ensure you have the local currency and inform your bank of travel plans to avoid any issues with card usage.

- Chargers: Remember chargers for all your devices (phone, computer, watch), including an international power converter if you're traveling abroad.

- Entertainment: Bring a book, download your favorite podcasts or TV shows for the car or plane trip and for those boring hotel nights when you can’t get to sleep. 

Packing Tips

1. Use a Checklist: Refer to this guide as you pack, checking off items to ensure nothing is forgotten. It is also good to have the checklist to remember to bring everything home (and not leave that charger plugged into the wall in the hotel!)

2. Pack Efficiently: Roll clothing to save space and use packing cubes to organize items by category (e.g., swim gear, nutrition, electronics). Use the mesh bags to compartmentalize.

3. Prepare for All Conditions: Weather can be unpredictable, so pack for various scenarios, including colder weather or rain…an umbrella, perhaps?

4. Click the image: Download a copy of the Travel Pack.

Conclusion

Preparation is key to enjoying a stress-free swim trip. By packing smartly and ensuring you have all the essentials, you'll be well-equipped to focus on what truly matters — the exhilarating experience of swimming in new waters. Remember, each trip is a learning opportunity, so take note of what items were most useful and adjust your packing list for next time. Dive in, swim strong, and enjoy every moment of your aquatic adventure!

WHAT’S IN YOUR BAG when you travel to open water events? Share your suggestions in the comment section below.