Pat's Channel Swim: Corkscrew drill for open water training

Wednesday, September 22, 2010

Corkscrew drill for open water training

Recently, I was asked what's my favorite open water drill during training season. Without hesitating, I responded the corkscrew drill. This drill helps to strengthen the core, improves balance, builds endurance, and helps fine-tune bilateral breathing. There are many variations of this drill. Some coaches recommend going from backstroke to freestyle after every stroke....for me, it caused severe dizziness so I had to adjust the drill. So this if my variation, start off with the freestyle (front crawl). After taking three full strokes, while your right hand is near your right hip and your left hand is extended in front of your left shoulder, quickly rotate to your back, using your core strength to turn. Do not use your hands to help with rotation. Swim three full strokes of backstroke, then quickly rotate to the front crawl using your core strength. Again, don't use your hands to rotate. ***Be mindful of hand entry for both strokes***. Enter each hand stroke in line with your shoulder and don't cross the center line of your body. Continue to swim a few strokes backstroke, rotate, few strokes freestyle, rotate, few strokes backstroke, etc. Rotate core to the right for a few strokes and then rotate core to the left. Incorporate this drill into you workouts for five minutes to start, then as your endurance builds extend your time. This drill helped me when I swam the Strait of Gibraltar. Five minutes into my swim a large wave loosened my goggles. I quickly rotated to my back, adjusted my goggles and continued kicking while moving forward, then quickly rotated to the front crawl using my core strength. One hour later I started having dry heaves from diesel fumes, instead of stopping, I quickly rotated to my back, continued with backstroke, moving forward . My crew gave me some crystallized ginger to ease the nausea (it worked) , I quickly rotated to freestyle without stopping. I completed my swim in record time......I believe my corkscrew drills in practice helped me to have one of my strongest swims. I would highly recommend incorporating this drill into your swim practice.

3 comments:

Mike Leake said...: That sounds like a great drill! We used to have relays at the end of practice and would swim corkscrew down the pool. It sounds like this would be a great conditioning drill now.

Thanks!
...mike...; September 29, 2010 at 9:46 PM
Thomas B. Brown said...: Check out our great wine products. We have wine glasses, corkscrews, wine decanters and interesting wine products.; April 4, 2019 at 10:19 AM
Jhoni Rock said...: I admire what you have done here. I love the part where you say you are doing this to give back but I would assume by all the comments that is working for you as well. Do you have any more info on this?
octopus head massager; May 30, 2020 at 7:33 AM

Go Grandma! You can do it, if you try!

Meet Pat Gallant-Charette, a native of Maine, Westbrook resident, University of Southern Maine graduate, wife, mother, sister, grandmother, and retired nurse. In her spare time, 73 year old Pat is a marathon swimmer. In her first attempt of the English Channel at the age of 58, success was snatched from her grasp in July 2008. After swimming 16 hours in the Channel, with the lights in French homes encouraging her and still feeling strong, Pat fought impenetrable currents for four hours just 1.7 miles from the finish line. While Pat had made it across....and that was a dream come true...the ultimate challenge had eluded her. In 2009, prevaling winds prevented Pat from starting her second attempt of the English Channel. Pat returned to Maine determined to return to Dover for another attempt. She came late to the Gallant-Charette swimming club. Her son Tom was on the Westbrook High School swim team and her youngest brother, Robbie Gallant twice won the 2.4 mile Peaks to Portland swim. Robbie, just 34 years old, was a loving husband, and devoted father to three year old Christopher when he suffered a fatal heart attack twenty years ago. Soon after Robbie's untimely death, Pat's son Tom said, "Ma, I'd like to swim the Peaks to Portland as a tribute to Uncle Robbie." Pat replied, "Tom, that's so sweet, I wish I could do the same." Looking at her encouragingly, Tom said, "You can, if you try." Those words inspired Pat to swim Peaks. At the age of 46 her fitness regime had consisted mainly of walking, but with a regular workout schedule at the local pool, Pat gradually built up her endurance. She met the qualifying requirement for the Peaks to Portland swim the following year. You can only imagine her emotion on finding her young nephew Christopher waiting for her at the end of that swim....that success encouraged her to seek other goals, including a double crossing of Maine's Big Sebago Lake (12 miles), and the Great Chesapeake Bay swim (4.4 miles) where stroke by stroke Pat repeated her mantra, "You can, if you try". She started her marathon swim career at the age of 58. Then on June 16, 2010 at the age of 59 years and 134 days Pat swam across the Strait of Gibraltar (Spain to Africa) in a time of 3 hours and 28 minutes. And much to her surprise, placed 3rd fastest woman's time since 1928, set the U.S.Woman's record for fastest time, and the new record for the fastest time for any woman or man over the age of 50 worldwide. Pat nurtured the belief that she was capable of swimming the English Channel, considered by many to be the greatest test of a long distance swimmer. While nominally 20.7 miles, strong tides and currents in the Channel make the real distance covered by swimmers 30 miles or more. On August 22, 2011 Pat entered the English Channel determined to reach France. The English Channel Swimming Association awarded her with the "Rosemary George Award for the 'Most Meritorious Swim of the Year' for 2011." Then, on October 18, 2011 Pat at the age of 60 years and 258 days set a new World Record for the Oldest Woman to swim from Catalina Island to the mainland of California ( 21 mile swim). Her swim was dedicated to her brother Johnny who died at the age of seventeen in a tragic accident. Pat founded "Valentine's Day...Swim for your Heart" a global swim event to bring an awareness of heart disease and prevention. http://swimforyourheartfeb14.com She encourages swimmers worldwide to participate in thought and action by swimming on February 14. Swimmers donate to their favorite heart charity or program. In 2011 the "Daily News of Open Water Swimming" announced the nominees for the "World Open Water Swimmer, Woman of the Year" award. Pat at the age of 60 was nominated for this award. Then in 2012 at the age of 61, she was nominated for World Open Water Swimmer, Woman of the Year" award. Also, in 2012 and 2013 she was selected as one of 101 women worldwide as "101 Movers and Shakers" in the world of open water swimming.....known as "open water ambassadors, spreading their enthusiasm and passion for the sport. ". In 2016 at the age of 65, she was nominated for World Open Water Swimmer, Woman of the Year and nominated for Global Marathon Swimmers Federation Solo Swim of the Year for her record setting North Channel swim. Pat was inducted into the Maine Swimming and Diving Hall of Fame on April 12, 2014.

In 2012 Pat announced that she will attempt to swim the Oceans Seven Challenge. On September 13, 2012 she completed Japan's Tsugaru Strait (her fourth swim of the challenge) in a time of 19 hours and 36 minutes (33 miles) and set a world record for the oldest woman to swim Tsugaru Strait at the age of 61 years and 224 days. In August 2013 Pat attempted to swim the North Channel between Ireland and Scotland. After swimming for 16 hours and 43 minutes and less than one mile from the finish line, the tidal flow changed directions and prevented Pat from completing her swim. On January 24, 2014 Pat attempted to swim Cook Strait in New Zealand. Mother Nature provided very strong tidal flows preventing her from reaching the finish line after several hours of swimming. In July of 2015, Pat returned home from Ireland after waiting two weeks for an opportunity to swim the North Channel. Mother Nature provided unsettled weather and a swim was not permitted. On August 24, 2016 Pat attempted a solo crossing of the North Channel with boat pilot Quinton Nelson, crew members Tom Charette and Fergal Somerville. The North Channel is regarded as one of the most challenging swims in the world with its prolific blooms of jellyfish, cold water temperatures, and unforgiving strong currents. She was successful in a time of 14 hours and 22 minutes. At the age of 65 years and 204 days, she set a Guinness World Record for the oldest woman to swim the most challenging channel swim in the world. She became the 41st person in history to complete this grueling channel. On May 20, 2017 at the age of 66 years and 107 days old, she had successful solo crossing of the Molakai Channel between the islands of Oahu and Molokai in a time of 23 hours and 54 minutes....setting a record for oldest woman to swim Molokai Channel. Twenty-eight days after her successful swim of Molokai channel, Pat attempted to swim the English Channel. On June 17, 2017 at the age of 66 years and 135 days she had a successful crossing of the English Channel and setting a Guinness World Record for oldest woman to swim the channel. Her son Tom who encouraged her many years ago to try open water swimming was her crew. On November 4, 2017 the English Channel Swimming Association awarded her the O'Clee Trophy for Oldest Successful Swimmer and the Mercedes Glietze Trophy for Female Pioneer Swim. Mercedes' daughter presented Pat with the prestigious award.

On August 30, 2017 Pat completed a solo crossing of Lake Ontario, Canada. Also, known as the Marilyn Bell route, 32 miles. In a time of 24 hours and 28 minutes. She set a new world record for the oldest woman at the age of 66 years and 209 days old. Pat is now a member of the 24 hour club. On November 1, 2017 the World Open Water Swimming Association announced their nominees for WOWSA, Woman of the Year. Pat was nominated with eleven amazing women. This is Pat's fourth nomination for World Open Water Swimmer, Woman of the Year since the age of 60.

In 2018 Pat was chosen by Swimsuits for All for a photoshoot in California. Fabulous product!

On September 20, 2017 Pat announced that she will attempt the "Still Water Eight". The eight lakes include: Lake Ontario (Canada), Loch Ness (Scotland), Sea of Galilee (Israel), Lake Taupo (New Zealand), Lake Tahoe (USA), Lake Zurich (Switzerland), Lake Malawi (Africa) and Lake Titicaca (Bolivia-Peru). She completed Lake Ontario in 2017. On June 30, 2018 at the age of 67 and 148 days Pat completed a solo swim around the 28 mile Manhattan Island (20 Bridges Marathon Swim) in a time of 10 hours and 53 minutes. She set a Guinness World Record for Oldest Person to complete the Triple Crown of Open Water Swimming. The Triple Crown consist of Catalina Channel at age 60, English Channel at age 66, and Manhattan at age 67. And, a record for the Oldest Woman to successfully swim around Manhattan Island.

On August 7, 2018 Pat completed a solo crossing of the 22 mile length of Lake Tahoe in a time of 20 hours and 32 seconds at the age of 67 years and 186 days. Setting a new record for the oldest person. On August 19, 2018 Pat completed the 23 mile solo swim of Loch Ness, Scotland in a time of 13 hours and 45 minutes becoming the Oldest Person at the age of 67 years and 198 days to swim the length of Loch Ness. On August 22, 2018 She had a successful 10.5 mile solo crossing of Lake Windermere in England in a time of 7 hours and 38 minutes. On November 2, 2018 the World Open Water Swimming Association announced that Pat was nominated for World Open Water Swimming, Woman of the Year. This is Pat’s fifth nomination since the age of 60. On November 10, 2018 Ned Denison, Chairperson for the International Marathon Swimming Hall of Fame announced the induction of Pat to the IMSHOF. She was inducted into the International Marathon Swimming Hall of Fame in March 2019 in Australia. Her son Tom accompanied her.

In January 2019, Pat was named among the World’s 50 Most Adventurous Open Water Women. The Maine Sports Hall of Fame announced that Pat will be inducted in May 2019. On March 2, 2019 at the age of 68 Pat attempted her final challenge of the Oceans Seven’s....Cook Strait in New Zealand. After swimming for 12 hours and the finish line within a few miles, adverse tidal flow changed and winds increased. Her swim was stopped.

On August 1, 2019 Pat had a successful solo crossing of Lake Memphremagog in Vermont to complete the Triple Crown of Monster Swims ( Loch Ness, Lake Tahoe, and Lake Memphremagog) and become the Oldest Person to complete the Triple Crown. She set the record for Oldest Person to swim the 25 miles under the Marathon Swimmers Federation rules. On September 18, 2021 Pat swam from Anacapa Island to the California mainland (12.2 miles) in 9 hours and 22 minutes. She set a record for the oldest person to complete the California Triple Crown and the oldest person to swim a solo crossing of the Santa Barbara Channel at the age of 70 years and 228 days. On April 25, 2022 Pat had a successful swim crossing of the Sea of Galilee (North to South) in Israel (13 miles) in 8 hours and 22 minutes at the age of 71 years and 82 days….setting the record for oldest woman. On September 19, 2022 Pat had a successful swim across Bristol Channel from Porthcawl Wales to Glenthorne England (16 miles) at the age of 71 years and 228 days. She set the record for Oldest to complete the Original Triple Crown of Marathon Swimming (English Channel, North Channel, and Bristol Channel), as well as the first American and oldest to swim Bristol Channel route Porthcawl to Glenthorne. Pat has received eight Guinness World Records in marathon swimming. She was nominated for WOWSA, Woman of the Year in January 2023. On May 22, 2023 Pat at the age of 72 years and 109 days successfully completed the 24km swim across Lake Malawi in a time of 13hours and 5 minutes (ratified by MSF). She followed the rules of the Marathon Swimmers Federation. She set the record for oldest woman to swim that route. On September 2, 2023 Pat successfully completed the 26.4 km swim from Rapperswil to the City of Zurich, Switzerland in a time of 13 hours and 10 minutes (pending ratification by MSF) at the age of 72 years and 212 days. She followed the rules of the Marathon Swimmers Federation. She set the record for oldest women to swim that route. Pat has successfully completed six swims of the Stillwater Eight Challenge. In January 2024 the World Open Water Swimming Association announced the ten finalist for Woman of the Year for 2023. Pat placed fourth in the final round of voting. Contact information: patgallant.charette@gmail.com

2017 English Channel swim

Wednesday, September 22, 2010

Corkscrew drill for open water training

3 comments: