Tag: Swim


I used to travel to NYC because I liked to go out dancing, but these days I’m in it for the food. I suppose it’s a sign of maturity (or just an insatiable appetite) that in 2015, an early night and a decadent meal leaves me feeling satisfied. At any rate, three days in the city warranted visits to three different James Beard semifinalists. **The company I keep has excellent taste.**

Donnolis, dumplings, duck…prickly pears, land snails…rabbit, ramen…I feasted. I tried to redeem myself with plenty of Matcha, but I’m fairly certain that the caloric damage had already been done.

Come Wednesday, I arrived back in Worcester craving a swim. Here’s my detox workout:

200 warm up (mixed)

400 Reverse IM kick (free, breast, back, fly)

10 second rest

300 IM Pull (fly, back, breast, free)

10 second rest

100 IM sprint

Cool Down


Have a hard time squeezing in week-day workouts? Try this 20 minute pool workout!

By Aquagirl

Here’s Tuesday’s twenty minute pool workout at Worcester Fitness:

300 yd. warm up (that’s 15 lengths in the Worcester Fitness Aquatic Center)

400 yd. Individual Medley: kick-drill-swim (fly, back, breast, free)

100 yd. sprint *goal time within 10 seconds of PR (Aquagirl clocked in at 1:02 today, phew)

200 yd. cool down: alternate kick-swim

Aquagirl: top row, 4th from the right

One of the things that keeps me from hitting the gym after work is my morning rush. If I hit the snooze button just one too many times, my preparation window shrinks to such a fine margin that I have to choose between grabbing my sneakers or grabbing my car keys. The latter naturally wins out.

Come afternoon, I’m kicking myself for leaving my workout duds at home.

From the time I was twelve until I turned twenty-two, I spent every afternoon of my life at the pool (most mornings too.) With a coach and a team who relied on me, I’d never dream of skipping a workout. Now, I’m just that busy lady who forgot her sneakers.

There’s something to be said about the simplicity of the equipment necessary for a swim. For goodness sake, it’s one of the only sports that historically required NO equipment.

I’ve taken to keeping my suit, googles, and cap at the ready in my Longchamp. Rent a towel from the front desk for $1, and a girl can’t even excuse her way out of a workout. I always hop in thinking that I’ll just swim an easy thousand and call it a day, but I can never resist a good sprint at the end of my workout. Old habits die hard.

Goldfish“Sharks” are pre-competitive swimmers who aim to perfect their technique and master the most difficult of strokes – the butterfly.

1. Warm up with 40 yards of front crawl.

2. Practice the “finger-tip drag” drill by dragging your fingertips across the surface of the water with each stroke. This drill will extend your reach and force you to keep your elbows high during the front crawl. (20 yds.)

3. Practice the “rooster tail” drill by exaggerating your pull at the end of each stroke, so a splash appears like a tail behind you. This drill will help you get a feel for the water on your forearms while strengthening the force of your pull. (20 yds.)

4. Now, swimmers should practice the breaststroke pull-out. Swimmers are aloud one pull-out off of every wall while competing in the breaststroke. A pull-out is an underwater stroke that permits you to bring your arms all the way down to your sides in one exaggerated pull and complete one kick under the water before surfacing.

5. Swimmers who master the pull-out should practice 40 yds. of breaststroke, including a pull-out off of each wall.

6. Practice the “fashion model” drill to improve your shoulder rotation in the backstroke. Keep your hands on your hips, and rotate your shoulders while flutter kicking on your back.

7. Practice the “head, bottom, feet” drill in order to understand the body-motion of the Butterfly stroke. This will look like the dance move “the worm.” Your head should surface, then your bottom, then your feet.

8. Now add your arms. (1) Fingertips point straight out in front of you, (2) then straight down at the bottom of the pool, (3) finally thumbs hit your thighs and come out of the water. To start, imagine completing the front crawl with both arms at the same time.

9. As your Butterfly begins to feel more natural, your arms will begin to stay parallel with the surface whenever they come out of the water. If you were to give a “thumbs down,” your thumbs would drag across the surface with each new stroke.

10. If you are up for a challenge, practice an Individual Medley. Complete one length each of Butterfly, Backstroke, Breaststroke, and Front Crawl.