* * * GBM Enews * * *
HEADS UP! Sunday practice on June 17 at Dover is at the INDOOR POOL because of a
meet.
SUMMER SCHEDULE starts Monday June 18th in Dover. MONDAY, TUESDAY, THURSDAY
6-7:30pm and SUNDAY 9-11am
OPEN WATER SWIMMING. Informal groups swimming are swimming at Rye beach
Saturdays and Sundays 8am and Wallis Sands Wednesdays at 5:15pm. Last Sunday we
had 13 swimmers! Check GBM FB page for updates
http://www.facebook.com/groups/31774839843/
XTERRA selected wetsuits sale on at the moment. Use code 'BREAK' at checkout to
July 8. (Vector Pro and Vortex full suits)
http://www.xterrawetsuits.com/index.php/home/us
JT LONG COURSE MEET reminder. Coming up on July 29th.
PIP BLOCKS fundraiser: checks to Darwin by end of June please. THANK YOU!
Dwocean11@aol.com for further info.
For further info contact Coach Crystie GreatBayMastersSwimTeam@gmail.com
Thursday, June 14, 2012
Friday, June 8, 2012
Update: Funds for New Blocks for Portsmouth Pool
* * * GBM Enews * * *
Update: Funds for New Blocks for Portsmouth Pool
Hi Team
MANY THANKS to everyone who has already responded with generous undertakings to
contribute!! We are now close to our target of $1,500. If you have not yet
contributed but would like to do so, please send your contribution to Darwin,
preferably by the end of June.
Instructions: please make checks out to Save the Indoor Portsmouth Pool, Inc.
(with memo: 'new blocks')
Please send the check to our President Darwin White at:
Darwin White
President
Ocean Electronics Inc.
280 Heritage Ave. unit G
Portsmouth, NH. 03801
Please let Darwin know by email at dwocean11@aol.com so he can look out for
your check.
We will make sure that they get to SIPP along with the GBM donation and that a
receipt is issued to you.
Thanks!!
Update: Funds for New Blocks for Portsmouth Pool
Hi Team
MANY THANKS to everyone who has already responded with generous undertakings to
contribute!! We are now close to our target of $1,500. If you have not yet
contributed but would like to do so, please send your contribution to Darwin,
preferably by the end of June.
Instructions: please make checks out to Save the Indoor Portsmouth Pool, Inc.
(with memo: 'new blocks')
Please send the check to our President Darwin White at:
Darwin White
President
Ocean Electronics Inc.
280 Heritage Ave. unit G
Portsmouth, NH. 03801
Please let Darwin know by email at dwocean11@aol.com so he can look out for
your check.
We will make sure that they get to SIPP along with the GBM donation and that a
receipt is issued to you.
Thanks!!
Tuesday, June 5, 2012
Open Water Swimming
* * * GBM enews * * *
A few notes on Safety and Preparation for OW swimming
At this time of year a few of our hardier swimmers enjoy getting out into the
lakes and the ocean for some outdoor fun. We thought it might be a good idea to
suggest a few things to consider, particularly if you are a less experienced
swimmer. GBM does not run OW training sessions, but some of the team swim
together informally and you can connect with them and other seacoast area OW
swimmers via the GBM Facebook page.
Remember - SAFETY IS YOUR RESPONSIBILITY!!!
Remember - SAFETY IS YOUR RESPONSIBILITY!!!
(yes, said twice deliberately for emphasis!)
This is obviously the overriding concern for us all. Open Water swimming is
hazardous and requires considerable thought and preparation to minimize risks.
Please take time to understand the risks and to prepare yourself for open water
swimming. Conditions vary enormously depending on the venue, weather, etc.
Here are a few basic comments on safety (particularly relating to ocean
swimming) – please read up thoroughly on safety before you start open water
swimming and keep personal safety your priority:
- Ocean swimming has unique challenges because of the surf, the tides and the
currents, and distant weather conditions can have a significant effect on local
conditions even on apparently calm days. Conditions can also change rapidly.
It is important to know what to do in the event of rip tides, or similar
challenges, and to always remain well within one's own capabilities.
- Choose a good, safe location. BIG HAZARDS ARE BOATS, ROCKS and SURFERS. Be
aware of the tidal variations. Low tide can expose hazards that are not present
at high tide. Rye beach is relatively sheltered, warm (for NH! ie less cold) and
hazard free. In the summer it is guarded. Even so there are important safety
issues to be aware of. Swimming is usually beyond the surf line parallel to the
beach. This helps reduce the hazard from surfer traffic and gives calmer water
while swimmers remain reasonably close to shore. BE VERY CAUTIOUS ABOUT SURFERS
IF THEY ARE IN THE WATER – YOU DO NOT WANT TO BE HIT BY A FAST MOVING BOARD WITH
A SURFER ON TOP OF IT! ALWAYS BEWARE BOAT TRAFFIC.
- Be very aware of and become knowledgeable about conditions, hazards etc. where
you swim. Talk to the beach lifeguards, heed their advice and let them know
what you are doing.
- In the ocean, wet suits are required by all but the hardiest. There are suits
made specifically for swimming which allow good freedom of movement for arms and
shoulders while providing thermal protection. Wetsuits also add buoyancy which
improves safety. If you get cold, come in right away and warm up before it can
become a problem. Look up the warning signs of hypothermia
http://en.wikipedia.org/wiki/Hypothermia. Get help if needed.
- Wetsuits. There is now a good range of choice for swimming wetsuits from a
number of manufacturers. Many swimmers are now using TYR wetsuits, which are
very fast and comfortable, see www.tyr.com , or Xterra wetsuits as a more
affordable option, see http://www.xterrawetsuits.com/. Taking good care of your
wetsuit can considerably extend its useful life. To ease getting into suit, you
can put plastic bags on your feet – this will allow your feet to slide into the
wetsuit legs easily. Experiment with fit. Find out where the chafe spots are
and adjust fit to make sure the suit is not too tight at those places. Make
sure it is not too tight over the shoulders and restricting your swimming
movement. Use plenty of 'Glide' or a similar lubricant around the neck and on
other chafe spots (eg under arms). Vaseline/petroleum jelly is also good to
protect chafe areas, but be careful about its affect on neoprene – it is bad for
neoprene and can void wetsuit warranty. Repair wetsuit damage immediately
before it spreads. Follow good practice on wetsuit care. Read the instructions
provided by the manufacturer. Also,
http://www.ehow.com/how_2058333_care-wet-suit.html
- Less experienced swimmers should limit to swimming when the beach is guarded
and conditions are benign. Find more experienced swimmers to swim with for
safety cover and to help you gain experience.
- Take things slowly as you build up experience. Keep well within your limitations.
- Always swim in groups (3 or more preferred) so you can help one another if
needed. Have a safety plan.
- Wear brightly colored swim caps which are visible to each other and from the
beach. Always know where all other swimmers in your group are. Have a person
on the beach monitoring progress who can get assistance if needed. If you have
kayaking friends, ask them to join you and act as your 'safety boat'.
- Swimming with a safety buoy or safety can increases your visibility to boats
and surfers and provides extra safety. (See below for a new safety aid)
- Keeping warm, a few suggestions. 1. Good pre-workout fuel. Suggestions:
boiled egg, oatmeal, banana, coffee. 2. On land warm up and stretch – raise
core temperature and get loose. 3. Get an open water swim hat (neoprene) or use
multiple hats to reduce high rate of heat loss from head. 4. Reduce initial
cold shock by bringing container of warm water to pour into your wetsuit before
you enter the water. (Don't scald yourself!) Also:
http://www.active.com/swimming/Articles/How_to_warm_up_right_for_an_open-water_race.htm
http://www.active.com/swimming/Articles/An_open_water_swimmer_s_formula_for_race-day_fuel.htm?page=2
(If you are competing in a longer race you may need to fuel during the race.
Doing this well is an art, and benefits from study and personal experimentation.
For a race the length, for example, of the Nubble LC, many will not refuel
during the race, but if you are a likely to be in the water for an extended
period and/or are prone to cold, you may want to take some gel packs with you to
keep the furnace stoked! Longer races require a support boat and a feeding plan.)
Preparation pays. Here are a few links to introduce and help prepare for open
water swimming:
http://swimming.about.com/od/openwaterswims/a/ow_swim_begin.htm
http://ezinearticles.com/?Swimming-Safety-Tips-In-Open-Water&id=286174
http://robaquatics.com/2011/03/review-swim-safety-device-ssd.html
http://swimming.about.com/od/swimworkouts/qt/Take_Your_Swimming_Pool_Workout_to_the_Beach_.htm
http://www.hulaman.com/triathlon/open_wtr.html a compact article written for
triathletes with good basic guidance on ocean swimming racing
http://www.openwaterswimming.com/resources.html a huge resource on all aspects
of open water swimming, with an emphasis on marathon swim racing
http://www.trifuel.com/training/swim/open-water-swim-tips
There are also some good books on the subject which are worth adding to your
library.
Enjoy and keep safe!
A few notes on Safety and Preparation for OW swimming
At this time of year a few of our hardier swimmers enjoy getting out into the
lakes and the ocean for some outdoor fun. We thought it might be a good idea to
suggest a few things to consider, particularly if you are a less experienced
swimmer. GBM does not run OW training sessions, but some of the team swim
together informally and you can connect with them and other seacoast area OW
swimmers via the GBM Facebook page.
Remember - SAFETY IS YOUR RESPONSIBILITY!!!
Remember - SAFETY IS YOUR RESPONSIBILITY!!!
(yes, said twice deliberately for emphasis!)
This is obviously the overriding concern for us all. Open Water swimming is
hazardous and requires considerable thought and preparation to minimize risks.
Please take time to understand the risks and to prepare yourself for open water
swimming. Conditions vary enormously depending on the venue, weather, etc.
Here are a few basic comments on safety (particularly relating to ocean
swimming) – please read up thoroughly on safety before you start open water
swimming and keep personal safety your priority:
- Ocean swimming has unique challenges because of the surf, the tides and the
currents, and distant weather conditions can have a significant effect on local
conditions even on apparently calm days. Conditions can also change rapidly.
It is important to know what to do in the event of rip tides, or similar
challenges, and to always remain well within one's own capabilities.
- Choose a good, safe location. BIG HAZARDS ARE BOATS, ROCKS and SURFERS. Be
aware of the tidal variations. Low tide can expose hazards that are not present
at high tide. Rye beach is relatively sheltered, warm (for NH! ie less cold) and
hazard free. In the summer it is guarded. Even so there are important safety
issues to be aware of. Swimming is usually beyond the surf line parallel to the
beach. This helps reduce the hazard from surfer traffic and gives calmer water
while swimmers remain reasonably close to shore. BE VERY CAUTIOUS ABOUT SURFERS
IF THEY ARE IN THE WATER – YOU DO NOT WANT TO BE HIT BY A FAST MOVING BOARD WITH
A SURFER ON TOP OF IT! ALWAYS BEWARE BOAT TRAFFIC.
- Be very aware of and become knowledgeable about conditions, hazards etc. where
you swim. Talk to the beach lifeguards, heed their advice and let them know
what you are doing.
- In the ocean, wet suits are required by all but the hardiest. There are suits
made specifically for swimming which allow good freedom of movement for arms and
shoulders while providing thermal protection. Wetsuits also add buoyancy which
improves safety. If you get cold, come in right away and warm up before it can
become a problem. Look up the warning signs of hypothermia
http://en.wikipedia.org/wiki/Hypothermia. Get help if needed.
- Wetsuits. There is now a good range of choice for swimming wetsuits from a
number of manufacturers. Many swimmers are now using TYR wetsuits, which are
very fast and comfortable, see www.tyr.com , or Xterra wetsuits as a more
affordable option, see http://www.xterrawetsuits.com/. Taking good care of your
wetsuit can considerably extend its useful life. To ease getting into suit, you
can put plastic bags on your feet – this will allow your feet to slide into the
wetsuit legs easily. Experiment with fit. Find out where the chafe spots are
and adjust fit to make sure the suit is not too tight at those places. Make
sure it is not too tight over the shoulders and restricting your swimming
movement. Use plenty of 'Glide' or a similar lubricant around the neck and on
other chafe spots (eg under arms). Vaseline/petroleum jelly is also good to
protect chafe areas, but be careful about its affect on neoprene – it is bad for
neoprene and can void wetsuit warranty. Repair wetsuit damage immediately
before it spreads. Follow good practice on wetsuit care. Read the instructions
provided by the manufacturer. Also,
http://www.ehow.com/how_2058333_care-wet-suit.html
- Less experienced swimmers should limit to swimming when the beach is guarded
and conditions are benign. Find more experienced swimmers to swim with for
safety cover and to help you gain experience.
- Take things slowly as you build up experience. Keep well within your limitations.
- Always swim in groups (3 or more preferred) so you can help one another if
needed. Have a safety plan.
- Wear brightly colored swim caps which are visible to each other and from the
beach. Always know where all other swimmers in your group are. Have a person
on the beach monitoring progress who can get assistance if needed. If you have
kayaking friends, ask them to join you and act as your 'safety boat'.
- Swimming with a safety buoy or safety can increases your visibility to boats
and surfers and provides extra safety. (See below for a new safety aid)
- Keeping warm, a few suggestions. 1. Good pre-workout fuel. Suggestions:
boiled egg, oatmeal, banana, coffee. 2. On land warm up and stretch – raise
core temperature and get loose. 3. Get an open water swim hat (neoprene) or use
multiple hats to reduce high rate of heat loss from head. 4. Reduce initial
cold shock by bringing container of warm water to pour into your wetsuit before
you enter the water. (Don't scald yourself!) Also:
http://www.active.com/swimming/Articles/How_to_warm_up_right_for_an_open-water_race.htm
http://www.active.com/swimming/Articles/An_open_water_swimmer_s_formula_for_race-day_fuel.htm?page=2
(If you are competing in a longer race you may need to fuel during the race.
Doing this well is an art, and benefits from study and personal experimentation.
For a race the length, for example, of the Nubble LC, many will not refuel
during the race, but if you are a likely to be in the water for an extended
period and/or are prone to cold, you may want to take some gel packs with you to
keep the furnace stoked! Longer races require a support boat and a feeding plan.)
Preparation pays. Here are a few links to introduce and help prepare for open
water swimming:
http://swimming.about.com/od/openwaterswims/a/ow_swim_begin.htm
http://ezinearticles.com/?Swimming-Safety-Tips-In-Open-Water&id=286174
http://robaquatics.com/2011/03/review-swim-safety-device-ssd.html
http://swimming.about.com/od/swimworkouts/qt/Take_Your_Swimming_Pool_Workout_to_the_Beach_.htm
http://www.hulaman.com/triathlon/open_wtr.html a compact article written for
triathletes with good basic guidance on ocean swimming racing
http://www.openwaterswimming.com/resources.html a huge resource on all aspects
of open water swimming, with an emphasis on marathon swim racing
http://www.trifuel.com/training/swim/open-water-swim-tips
There are also some good books on the subject which are worth adding to your
library.
Enjoy and keep safe!
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