Open water training ahead of pool competition

I enjoy all forms of swimming competitions but had to make the decision not to participate in the WA State Masters Championships this month and continue on with my English Channel pool and open water training.

The need to clock up more kilometres per week, we decided that after finishing pool training to head towards the beach for some ocean swimming. On most Wednesdays I am fortunate to have another swimmer to train with, Selwyn Jellie, who has a bigger goal for the English Channel. It makes a huge difference having someone else to train with, not only for company but for safety reasons as well.

Finishing a training session at Churchlands High School pool

From Churchlands High School Pool, we headed for a venue close to both homes - Sorrento Beach, just south of Hillarys Marine Harbour (where we train in dark conditions and the water temperature is cooler than the open sea). The Distance is approximately 2km from the Mariner wall heading south just past the third groyne and back to the wall.

Sorrento Beach taken from Hillarys Mariner wall - three groynes are just visible

I am mentally ready for a 10km swim and after applying suncream and Vaseline (petroleum jelly) we commenced swimming in rather murky but calm waters and approximately 18 degrees C. Nice and warm conditions made swimming enjoyable, the sun felt so wonderful on the body - this is bliss in the middle of May! Winter is nearly upon us so we are enjoying every moment of this beautiful day.

At the mariner wall and groyne end of our training, we have a small break, chat about how great the conditions are and off we go again, we also walked ashore for a feed on the hour. After 10 lengths, 10km I thought we were done, but NO Selwyn has another plan ... "lets swim another 2km" . "what" I half complained, "yes, can't you see and smell the French soil just 2km away? come on lets go" !! Well, OK .... I can do this, I am feeling good and strong with no body pain and away we swam. We were both swimming strong and kept swimming and swimming until we 'imagined' hitting France soil - What a game, what fun!! Imaginary goes a long way. Thanks Selwyn for being supportive and pushing me that extra 2km.

12km swim today or 7.4 miles (hmmm! thats not far in miles) was actually fun, my energy levels are good, no way am I cold and for most of the last two extra kilometres allowed myself to breathe on every stroke instead of practising bi-lateral breathing.

This four hour swim was great but I need more and more of this training, swimming long and hard to develop more endurance. I continue to find things I need to work on and will make the effort to improve on them. I promise myself to train bi-laterally, especially on longer swims. Being a unilateral breather all my swimming career, it is hard to adjust, especially the challenge in colder water, my lungs constrict and I need to breathe more frequently than the bi-lateral form will allow. Practise, practise is all I can do during my pool and ocean training.

With a plan to cross-train I decided to ride down to the ocean to swim. My husband willingly made my old bike ride-able, it was covered with cobwebs etc. after 3 years standing idle in the back shed! With a safe, clean, well oiled bike I rode 6km (not far) to Sorrento Beach coping rather well with the steep hills along the way. Jumped in the water, just loved the conditions and could have swam on and on. However, since I could not see a soul in site and being the only one in the water, thought better about the safety aspect of swimming on my own and decided to get out. How sad is that! Instead I changed my plan and decided to do a power walk along the beautiful Sorrento beach scenic path and afterwards cycle home.

What a great morning. I am so lucky - Just me being me.

Challenge Stadium

Sometimes for some reason its difficult to make early morning training sessions and on these odd days I travel to the Challenge Stadium at a reasonable time of the day to swim and train on my own. The Stadium is a world class Aquatic Centre and I have been a regular swimmer here for the past twenty odd years. Hmmm.

Front entrance to the Challenge Stadium in the morning sunshine

Challenge Stadium Indoor Pool and Diving Pool at the rear

One of the outdoor pools at Challenge Stadium

A few weeks ago I received an email from Marty Tatham, Managing Director of Waterproof iPod Australia. He came across my blog while surfing the Internet and thought that with the many hours of training I clock up it must get boring sometimes. He generously forwarded me a Swimman Waterproof iPod to use. After loading my favourite music and some motivational talks I could not wait to try it out.

The program I set out for myself is great to do in a 50metre pool and a welcome change from the usual training in a 25m pool.

• 3000 metres straight swim - the start of every 50m is done with a sprint - endurance
• 1000 metres using paddles, pool buoy and ankle band - strength
• 1000 metres using finger paddles and pool buoy - entry/stroke
• 1000 metres using fins and board - kick, various
• 1000 metres using fins swim - 50m F/50mS
• 1000 metres various skills and strokes

I have done this program before and it is a little boring so this is a good time to try out the waterproof iPod. I attached the small waterproof case to my goggle strap with it's patented clip design - the iPod is very light, felt comfortable and the music very clear. The time and laps went by quickly .... it was great, it was fun and the combination of swimming with music ... wow! what more can a swimmer ask for? I loved it and if you are interested have a look at the website http://www.swimman.com.au/

Last Saturday after pool training, we went down to the Swan River for some open water training. We - teenage girls/boys from Churchlands High School who are training for a 6 person team to swim the English Channel this July, Selwyn, myself and our Coach, Pauline Pratt on ski. As usual there were so many brown jellys and our poor Coach was a sitting target for flying jellies. Splat! Splat! and soon Pauline was covered in brown jelly substance! We were almost in the middle of the river and laughing so much we had attracted three dolphins .... these beautiful creatures circled us and played close by for some time (maybe to figure out what all the noise was about) and then they headed into deeper waters. Pauline soon forgot about the jelly throwing and was thinking the same as I - we were blessed with their presence.

How good was that - thats - open water swimming!

Just Keep Swimming - A Breathtaking Experience

An Amazing Experience

An amazing experience with two extraordinary people.

Philip Rush a New Zealand marathon swimmer who is the current world record holder for the fastest two and three way swims of the English Channel. Philip completed the two way in 1985 and the three way crossing in 1987. He has successfully crossed Cook Strait 8 times!! Other amazing achievements by Philip can be viewed on: http://en.wikipedia.org/wiki/Philip_Rush Philip now coaches and enjoys preparing swimmers to tackle the Cook Strait and the English Channel.

Shelley Taylor-Smith the world's top marathon swimmer who now resides back in her home State, Western Australia. Shelley remains the only woman in the world to hold the No.1 ranking in marathon swimming for men and woman (1991). I was lucky to be one of the time-keepers at this time to clock her swim into marathon history. There are so many records held by Shelley to list them all here, so please click on the link to find out more about this truly extraordinary swimmer: http://www.championmindset.com.au/ Today, she is Australia's No. 1 Mental Toughness Coach, holds Motivational Presentations and Workshops and is the Director and Founder of Champion Mindset ® Consulting. I am fortunate to have been one of her many clients.

Teleseminar - My Amazing Experience

Shelley Taylor-Smith set up a phone call through a teleseminar line so the three of us together (Philip in New Zealand, Shelley in Mandurah W.A. and myself in Greenwood W.A.) could discuss my 2008 unsuccessful solo crossing and ways of how to improve and create a successful outcome for this coming August attempt.

After dial-in procedures, Philip discussed in length the training, strengths, weaknesses, nutrition, feeding and mental attitude a solo swimmer needs to tackle the English Channel, sometimes referred to as 'the Ditch'.

We discussed in length my feeding plan. On my last crossing, We realised there was too much varied food to choose from which made me sick. So I will now keep to the basics using my plan below over the duration of my next attempt:

• Carbohydrate drink - one that suits me and have used during training
• Banana, mashed - Just because I love them and because they are filling
• Carbo Shotz - watered down
• Electrolyte drink

If needed some 'comfort food' like chocolate/cake.

BUT I will keep it all simple, I am a senior person and the older we are our digestive system does not work as it used to.

Training -5 to 10 kilometres more training per week has been advised, so - swim/eat/sleep etc. etc. zzzzz. At the end of August I will have a life!! Not complaining mind you. I enjoy training and all the health benefit it brings.

Through this teleseminar, I am able to draw on all of Philip's and Shelley's open water swimming expertise and own experiences. Both are such an inspiration and they have confirmed and instilled in me a bigger and better self belief in my coming dream.

Just keep swimming - a breathtaking experience

Its Yuk! - Its Mentally Tough Training

Increased open water swim training is now well underway.

As well as the usual pool training and a Sunday ocean swim at North Cottesloe, two other open water training swims are now on my calendar.

After 4 hours of pool training on Saturday mornings, the group consisting of three adults (training for English Channel goals) and 12 teenage pupils from Churchlands Senior High School who are training for two English Channel teams, travel to the Swan River for extra training. This venue is not very pleasant, the water is a murky brown and we swim through hundreds upon hundreds of man-a-wars (Brown jellies) of all different sizes. I have never been stung by these horrible, slimy marine things but if you happen to swim head-on with a big one, its like banging your head against a piece of floating wood.

Its yuk!! but its mentally tough training!! and tough preparation needed for our English Channel goals - whether its a solo, two way solo swim or team of six swimmers. We will all get tough by swimming in all different kinds of conditions! But man-a-wars!?!

Training area on a calm, cloudy day - the Swan River, Perth

Wednesday morning training sessions are held at Hillary's Boat Harbour where, at the moment, a four hour swim is done to get accustomed to night and cold water swimming conditions. We commence at 5:30am, but its not quite dark as a few harbour jetty lights glitter on the water giving some magical shininess for us to see and swim through. The water here at the moment is reasonably warm, but heading into our winter it will lower to about 16 degrees. Brrrr. This is English Channel temperature - if you're lucky.

In the harbour there are a few stingers (jelly fish) and its just a matter of getting used to being stung (or kissed) every so often, move on and just keep swimming. Besides the occasional 'shag' and seagulls, there are silver fish of different sizes swimming or jumping out of the water. This morning I happened to pass a floating kiddies blue beach bucket!

Swimming these mornings I can view the sun rise, it peeps through and eventually rises over the pine trees that scatter around the eastern side of the harbour. It's always brilliant, and I am always in awe with the beauty that this time of day brings ...

As time ticks by during our training, other casual swimmers and families arrive for a swim or paddle. Nice to have extra company. Then you can smell the aroma of coffee, bacon and eggs being prepared by the many cafes around the harbour. Not fair - when you still have 2-3 hours swimming to complete.

Hillary's Mariner Boat Harbour

If there is time and energy to fit in an extra ocean swim during the week, then swimming from Scarboro Surf Life Saving Club north to Trigg Island SLSC and return is great and is approximately two kilometres each way. This is usually a rough swim with swells, rips and currents to swim through and plenty of board surfers dot the waves as well!! No stingers. What? Where have they gone!?

View from Trigg Beach to Scarborough Beach

One of my favourite venues is Sorrento Beach, just out of and south of Hillary's Mariner. From the Mariner wall to just past the third groyne is approx. 1km. This beach is handy as travel time is only 5-10min. away from home.

Sorrento Beach

Next - You guessed it.....more training of course.

Just Keep Swimming - A Breathtaking Experience

Racing Versus Training

Saturday mornings is usually a grueling four hour training session in the pool. But Saturday, 28th March is also the 2009 Dale Alcock State 2km OWS event, one which I have participated in over many years and love it.

I know the training session would be much more beneficial to me at this stage, but I also love to race and having this competitive nature, decided the 2km event in the ocean would be fun and it could also be used to see how my training is actually going! So, the decision was made upon the fact that this will be my last participating event on the OWS calendar for this season and then - the next four months must be a full commitment to non stop training for the English Channel....Yes, this sounds OK to me...

SO, along with other members of Bold Park Power Masters Swimming Club I entered the 2k event, organised by Masters Swimming WA. (formerly AUSSI).

Some of Bold Park Power Masters who competed. From left - Lucy Stuart, Ralph McManis, Max Wannell, Colin Plant and myself. (Pip Laufmann and Nick Morley not present for photo)

The swim - 2009 Dale Alcock State OWS (2000m) is for MSWA members only, members ranging in age from 20 to 95. Also included within the course is a 1000m swim, for the not so fit and for up-n-coming OWS wanabes. There are 31 Masters clubs throughout Western Australia who enjoy "Fitness, Friendship and Fun" through swimming and social activities. There is a variety of capabilities - from those who can swim a casual lap or two, to world record holders in the pool and OWS events.

Coogee Beach -part of the 2k course
The venue is approximately seven kilometres south of Fremantle.

After registration and having our race number marked on our upper right arm, we listened to the race briefing at 8:30am.

Swimmers waiting for commencement of race

The start and finish of event

The start commenced in deep water between two big red buoys and with a field of approx. 145 participants, all headed south at the sound of the hooter. It was reasonably good conditions, a little choppy and the way down to the first turning buoy I could see loads of arms and green caps bobbing in all directions.

There was a swimmer in a BlueSeventy suit swimming just a little too close to me. Hmmm ... I bet it's one of the Parson's sisters. It can't be 'speedy Eleanor' who is swimming brilliantly these days, so as Gail is more my speed, it must be Gail, yes, its Gail! She is also swimming very well and giving me a hard time as we go neck to neck around the turning buoy! Both sisters are training for the AUSSI Masters National Swim in Brisbane 30th April to 4th May '09. They are swimming fast and strong and will do well....Best of luck to you both and all participating swimmers.

SO, around the last buoy, heading towards the finishing line and in a calm space of my own, when ... 'whack' a darn stinger on the neck and right over my face....Ouch! We all thought these marine creatures had disappeared at this time of the season. I'm not complaining, as it was the only one to 'kiss' me over the 2km distance.

Feeling strong at the finish was a good indicator of my fitness, coming in 50th position and was timed at 30min 01sec. If I did not have that laugh with Gail at the first turning buoy, my time would have been under 30mins! Ha! Ha! now that's open water swimming and I would not have missed out on that laugh for just one second. Such fun.

For a reason, a season or a lifetime

Competing in any event you always catch up with fellow swimmers from metro and country areas and some people enter your life for a reason, a season or a lifetime.

Over many years during the swimming seasons, I have been crossing paths with a very talented and successful open water swimmer who resides in the country. Barbara Pellick is high on my list as an elite swimmer and great motivational person. This amazing lady has swum the English Channel, placed in the Manhattan Island Swim twice and in the lead up to this years Rottnest Channel swim - her 22nd solo, she joined a multi-national team to cross New Zealand's Lake Taupo three times and covered 126km.

Queen of the 'Rotto Channel' - Barbara Pellick receiving her 2009 Rottnest Channel race pack - her 22nd solo crossing

After an event it is very often we are seen treading water in the 'middle of the ocean' talking about all forms of swimming techniques, ideas, good advice and plenty of encouragement about swimming the English Channel. What a mountain of valuable information she has to offer and I appreciate that she is always willing to share her time and knowledge with me over coffee, on the beach or in the middle of the sea.

Colin Plant and Carrol Wannell- Bold Park Power Masters receiving age group trophies from President of MSWA Ivan Marinovich

Now for my goal - to commit to training, training for the big picture in four months.

If you are given a dream, you are given the ability to fulfil this dream.

~~ Dream it and do it ~~

Just keep swimming - a breathing experience

Done the training to start the training

Now For the Training

After finishing the Rottnest Channel Swim I was exhausted after struggling through the strong currents near Rottnest Island. However, there was no sign of any body aches or pains, just fatigue.

Two weeks after the Rottnest Channel swim, I feel fresh, rested and ready to commence the training needed for the coming English Channel swim in five months time. Where are the days/weeks going?

During the coming weeks, I plan to do quality interval workouts in the pool at:

• Churchlands High School 25m pool. Most training will be done here under coach, Pauline Pratt.


• Bold Park 50m pool. Will try to touch base with my AUSSI club - Bold Park Power Masters, on Tuesday evening club night.


• Challenge Stadium 50m pool. The Rottnest Channel Swim Group - Wednesday mornings.

My longer swims to be over the weekends:

• Saturday morning - Churchlands High School pool under coach, Pauline Pratt
• Saturday afternoons - open water swim at either Hillary's boat harbour or the Swan River
• Sunday morning - long ocean swim at either North Cottesloe, Sorrento or Mullaloo Beach

Gym session at Churchlands High School - Wednesday evenings. Plus follow through light gym session/s at home. Love to fit in a beach walk with family.

One day off a week to have a physical and mental break!

Sounds good to me ..... I am lucky to have support from a great training group, making my journey so much easier and fun ... hmmm, well most of the time.

Just keep swimming - A breathtaking experience

Rottnest Channel Swim

WAtoday Rottnest Channel Swim

21st February '09

Registered entrants - 2298 swimmers consisting of:

Solos - 171 (145 successfully completed the event)

Duos - 140 (133 successful)

Teams - 1,987 (433 successfull teams)

14 Official boats from the Fremantle Volunteer Sea Rescue and approx. 70 volunteers made this event the most successful yet.

Swimmer David Cox (25yr) won the grueling 19.2km swim in a time of 4hrs 40mins. and Jaime Bowler (27yrs) was 1st female over the line with a time of 4hrs 56mins. For all race results refer to: http://bluechip.racetectiming.com/rottnest.html

CONGRATULATIONS TO ALL SWIMMERS

My 8th Solo Swim

All preparations were complete the night before - clothes, food, drinks etc. Somehow I managed to have a good nights sleep. The alarm went off at 4:15am. Breakfast of porridge, banana plus added protein was forced down at this time of the morning.

Max, my husband/support, left home to meet up with the skipper, Graham Clarke, paddler Ian Clarke and continued onto Hillary's Boat Harbour. My daughter Lorelle, grand-daughter Kristen-Jade, her friend Katie and myself headed to Cottesloe for the start of the 19th Rottnest Channel Swim and my eighth solo attempt.

My eldest brother Ian was already there to greet us, I simply love the family support. After registration and grease-up, it was time to head to the start line, where WA Premier Colin Barnett sounded the horn to start the race at 6:45am for the 1st wave of solo swimmers.

Big brother Ian, grand-daughter Kristen-Jade, myself all greased up and daughter Lorelle

In the starting area at dawn - an eerie feeling

Ian Clarke, my paddler was wearing a miner's light and I had a small green flashing light attached to my goggle strap which made our connection at the 500 metre mark so easy and soon after, our boat was by our side. So far, so good. What a great crew, you cannot do this swim without them.

Graham Clarke (Clarky) my Skipper on front of his boat - has lead me over to "Rotto" several times

Breathing on my left side I could see the sun coming up behind me. That was spectacular, what a wonderful feeling, sort of warm and fuzzy on the back. Then something else in the water made me feel warm and fuzzy in another sense. OUCH! a darn stinger stung me right on the lips. OUCH! again on the face and arms .... repeat this four times, OUCH! OUCH! etc. not funny. These stingers have long tentacles that have to be peeled off your skin. Yuk!!! OK, so persevere and just keep swimming.

The water was crystal clear and the bottom of the ocean could be seen all the way over, sand and seaweed, sand and seeweed. I saw no sign of marine life - big or small, and that's OK!

Just finishing a feed

Around the 15km mark I found the swim getting tougher. Come on Carrol just keep swimming, remember all the mental mantras ... well, put them all in place - now. Come on! Draw on that strength, that power and calmness of the mind, time to find that meditative state, and just relax...Relax. I played mind games, focused on my technique, did long, strong strokes and thought about family and friends.

Just keep swimming - is that Rottnest Island ?

I convinced myself that it is good to have your weaknesses surface so you know what to focus on, but is that a load of *!@#* ? I was tired, simply tired.

I imagined I was actually swimming in the English Channel. What! I can't do this EC thing if my energy levels are not the best and my sinuses and throat are burning and so sore.

Hey! Be positive now and 'stuff and flush' this negative thought away. Thank you Shelley Taylor-Smith. Come on! Each stroke is getting you closer to the island and I am determined to just keep swimming.

Where is that Phillip Rock? Where's it gone. Hey! Ian, where is that darn rock?

Hey! Where is that Phillip Rock?

Ian, my valued and very patient paddler, gave me encouragement and positive feedback every feed stop. Break the swim down into bite sized pieces. I mentally swam from feed to feed and each hour had a special 'power' word game to concentrate on. 'The rock is just coming up on the left', says Ian with a grin. Yeah, Yeah....I muttered to myself.

I feel that I turned a corner as far as mental toughness goes.!?! Nothing on my body hurts except my sinuses and throat, I am just tired and hey! I am loving every minute of it .... Isn't this my chosen sport for fitness, health and fun?? Hmmm.

I was timed 1 1/2 hours slower than in previous years. My swim was strong and fast to the 10km mark and I thought great, another 3+ hours swim coming up and I'm finished. But this was not to be as we drifted too far south, like so many other swimmers and the under current was very strong this year .... this is my longest crossing ever - 8 hrs.19min. It was tough going. But, but .... I DID IT!!

The face says it all

I have discovered that long distance swimming is not about being fast, but rather having fun and accomplishing goals in a supportive environment. I can't believe it took me all these years to realise this.

It was wonderful and a very emotional time to walk across the finish line to see and hear my family and friends yelling and waving, their presence and smiles were worth it all. Thanks especially to Judy, Lorelle, Kristen-Jade, Katie, Dee and - Max who managed to rush from the crew boat to the finish line in time to see me finish. A BIG thank you to my support crew!!

Thoughts on my swim

• Sometimes it is the little things, like watching the sun rising that are the most rewarding
• Chaffing and jellyfish stings happen
• If uncomfortable, just stay with it because something will eventually change
• If something hurts, focusing on good form helps
• The least of my worries was being eaten by a shark - look out for that boat!
• Just keep swimming, swimming, swimming - even if you need to throw in some breaststroke. I did this for the very first time!
• My crew was excellent, understanding, patient and appreciated.
• Having family and friends to greet you at the finish line is just awesome

This was another great physical and mentally tough swim. There is still a long way to go to be ready to swim the English Channel this coming August.

You just have to love and be dedicated to this sport!

My family supporters - relaxing at the 'Quokka Arms' Hotel

Group photo of successful solo swimmers

The Annual Race - Western Australia

The Rottnest Channel Swim event has come a long way since my first individual swim. On 23 February 1991, sixteen individuals left Cottesloe Beach at 5:30am and seven teams of four started 1/2 hour later. Twelve solo swimmers and all seven teams completed the crossing. Max and myself became the first husband and wife to make individual crossings.

Since 1991, Max has completed three solos, one duo with myself and several team events. He has been my valued support person and sometimes paddler on my eight successful solo crossings and two unsuccessful crossings - illness and bad weather conditions.

2009 - The 19.2km ocean swim from Cottesloe Beach to Rottnest Island has turned into an annual race. With 64 marker buoys plus float lines placed in the water, it is one of the largest open water swims in the world with a gathering of over 10,000 spectators, supporters and competitors on Rottnest Island. More than 750 support craft are involved and over 100 volunteers and staff assist on the beaches and the water to ensure everyone is accounted for at the end of the day. Oh, did I mention that according to the RCSA, over 180 kegs of beer are consumed on the island!!

We have and always will be proudly involved as a swimmer or a volunteer.

What's next

> Five months of long hard training (March to July) continuing the preparation towards my English Channel crossing scheduled for mid August.

> Maybe enter a swim thru and an AUSSI Masters carnival for fun and variation.

Just keep swimming - a breathtaking experience

Rottnest Channel Swim 2009

Rottnest Channel Swim Briefing

A mandatory briefing for the Rottnest Channel Swim event was held on Tuesday 3rd February 2009 at the Challenge Stadium. A representative for each solo/duo/team swimmer must attend the briefing or be disqualified from the event. There are many volunteers working on the briefing night, giving out correct race packs to swimmers, event t-shirt sales and the busy 'help desk' was kept very busy.

Challenge Stadium hall filling up quickly - oh! there's Mary-Anne Paton, solo swimmer, with 'Stewy' her boat skipper sitting in the front row. and, oh! theres Wendy and ..... hey, stop!

The Queen of the Rottnest Channel Swim - Barbara Pellick (21 solos) collecting her solo race pack


Some Barracudas Club members are all smiles after collecting their solo race packs

The 2009 WAtoday Rottnest Channel Swim - 19.2km

Saturday 21st February 2009. The race departs from Cottesloe Beach and finishes at Thomson Bay, Rottnest Island.

The event categories for competitors are - Solo, Duo, Team of 4 and Lavan Legal Charity Challenge - team of 4. Minimum age is 14 years in accordance with the FINA rules for open water swimming.

This is the largest open water event of its kind and attracts swimmers from all over the world. For full details and information - http://www.rottnestchannelswim.com.au/

Fit-looking Rottnest Channel swimmers who train hard at Challenge Stadium, are ready to swim their last open water training session at North Cottesloe SLSC before the 'Rotto' event

GOOD LUCK for a great swim - see you on the beach !!

Just keep swimming - a breathtaking experience