If you’re a long time reader of this blog, you’ll know that I have a very love hate relationship with swimming. Every time I get in the pool, I dread it until I finish my first lap and then I love it all over again. I love the challenge of each lap. I love the humility I feel when I can barely breathe after only five minutes. I enjoy the peace and tranquility that I feel in the silence of the pool. But then there is the hate portion of it. I am not a fan of my very unbecoming one piece swimsuit. I’m not a fan of the fact that I haven’t had formal lessons in years and therefore feel that my form leaves something to be desired.
Therefore, when I received an email invite to interview Nathan Adrian, an Olympic gold medalist heartthrob, I was pleased to read the phrase, “interview him from the sidelines of the pool.” But, I also worried that I would show up in work clothes and everyone else would be in their suits, making waves with Nathan. 
Therefore, I emailed the team asking for clarification. Their response caused a great amount of anxiety for about 24 hours.
“Ashley, that’s a great idea. We’d love for you two to get in the pool with Nathan and do drills with him during the hour.”
You want me to wear a one piece swimsuit and attempt to follow in this guy’s wake?
The plan for the event, sponsored by the REFUEL with Chocolate Milk team, was for me and Amy to participate in Nathan’s drills while receiving coaching from he and his coach and learning more about his training and fueling habits as he prepares for the 2012 London Olympics.
I was very open and honest at the beginning, making it clear to Nathan and his coach, Nick Folker, that I had very little experience in the pool and hadn’t swam in a few months. They laughed and said that if I could run marathons I could keep up. While his confidence was a bit of an exaggeration, I was amazed with how long I lasted. We did multiple drills after the warm-up laps including kicking and pulling drills, speed, and the super tough sculling drill.
Both Nathan and his coach stressed to me the importance of reaching with my arms, as far in front of me as possible, to help propel me through the water as efficiently as possible. In addition, no surprise, but they recommended that practicing.
Nick believes that swimming could replace my recovery run during marathon training, or take place on the same day, to help loosen up my muscles and release tension. In fact, there is a forum on Runner’s World dedicated to swimming as part of cross training during marathon training. Many runners say that it helps build lung capacity, massage and loosens muscle, strengthens core muscles, and reduces injuries.
Don’t let that smile fool you. I was panting quite hard at this point after our second round of sprints, having been lapped by both Nathan and Amy. Oh wait, did I mention that the other blogger who joined me happens to be a distance swimmer who has completed an Olympic Distance tri in 2:25 and completed a 3:46 NYC Marathon. Yes, I was out of my league.
But, Nathan and Amy were great cheerleaders and we had a blast talking about his experiences balancing college (he graduates from UC Berkley this Spring), training for the Olympics, and a personal life. In addition, he was more than willing to talk about his training plan which includes many two a day workouts which can add up to 6 hours per day and refuels with chocolate milk, in and out of the pool.
Nick, who is currently not only Nathan’s coach but also the USA Swimming Trainer and Director at UC Berkley, shared a few RECOVERY tips so that next time I won’t feel quite as exhausted after a tough workout and my body won’t feel it the next day.
- Be sure to replenish your body within 20 minutes to 2 hour recovery window with electrolytes, protein, and carbohydrates. My favorite way to do this is though chugging chocolate milk since it has all the carbs, electorlytes, and protein my body needs.
- Exercises like yoga, and swimming are important for muscle recovery so your body can replenish energy stores and repair damaged tissues. Make sure the activity isn’t too vigorous.
- Be sure to include the following in your activity: cool down, stretch, foam roll, ice, and massage as needed.
Thanks to the REFUEL with Chocolate Milk team for this opportunity and for inspiring me to get back in the pool. Now what NYC friend is going to ensure I get back in the pool each week?
Question: Swimmer or not? If you are a swimmer what are some tips to improve? Do you use it as cross training?
I love this … I really need to start incorporating swimming as cross training and it makes so much sense to use it for recovery!
I just started swimming as exercise last year when training for my first tri. Classes helped immensely, especially with my breathing and stroke! I’m still quite a slow swimmer, but there is something really meditative for me about swimming (well, not so meditative during a tri).
I swam competitively from elementary school through high school on my school’s team and on the local team and I hated it 90% of the time! I think it’s something I should try again, sometimes I do miss it a bit. Jut not jumping into the outdoor pool at 5:30 am in January!
I shall be the first to admit that I contracted a craving from this post. I definitely picked up some Choco Milk on my way to work.
I am very much in love with swimming at the moment as I am trying to get back in swim shape as I prepare for tri season. My top 3 tips for new or improving swimmers are: head position (should be neutral and not bob around too much or change its axis of rotation for breathing), short,fast,flexible kick (little to no knee bend) and like Ashley learned, a nice long reach to start your pull.
I started swimming a couple of years ago when I was injured and couldn’t run for a while, and now I’m about to do my first triathlon(s)! I started by taking an adult stroke technique class at a local gym, then moved on to an advanced-beginners, easier-than-Master’s-level coached workout for a few weeks. Now I mostly feel comfortable swimming laps on my own. I LOVE swimming the day after a long run.
I love this post! I swam competitively for 12 years and quit after HS – there was no way I could swim on a world-class collegiate team like UGA’s! I was also completely burned out from swimming 6-8 hours hours a week for so many years.
I picked it back up again (6 years later) last May to train for my first tri and have wondered several times since then why I quit! It was BY FAR my strongest leg in the tri. I’m even doing an Olympic distance tri this summer. I really want to learn more about incorporating swimming into my marathon training this summer and fall; I’m sure it’s a great way to speed recovery and build lung capacity!
I love swimming! I always used to think there were two types of people- people that could swim, and people that could run. While I’ve realized now that I actually can run, there’s nothing like that hot/cool feeling of sweating underwater. I’m always ready to eat my weight after a big swim, so I know it’s really a metabolism rev-ing workout!
Lindsay, I hope that I can find my way into the pool more often. Right now I’m grapling with whether my form is good enough for me to swim on my own or whether I need lessons.
What???? You got to swim with Nathan Adrian??? That’s amazing! I’ve been swimming competitively for over 12 years and am a HUGE fan of his!!!
Really Ada? That’s awesome! He was really nice though his form and speed alone was super intimidating!
OMG! This looked like so much fun! I didn’t realize it was going to be such a small group (I expected a ton of bloggers to be there) Such an awesome experience! Thanks for sharing!
Michele I had no clue what to expect either! When I showed up and they told me it was just two of us I was so excited for the opportunity!
aaahh! What an opportunity! I am an awful swimmer. I tried to teach myself how to lap with during my knee injury last summer – the couple times I went it was a disaster. But it is something I really want to incorporate into my weekly exercise. Despite my lack of skills, I still got a great cardio work out. I’ve also done Deep Water Running here in the city. If you ever want to go on a Wednesday or Thurs night let me know!
My gym has a pool, but my sheer lack of arm strength/the people who can do flip turns have always deterred me from using it. Still, I didn’t begin running with half marathons, so maybe I should be a little more realistic with my swimming goals, too, and be willing to start small. I’ll check out the Runner’s World tips for sure. Thanks!
On a more serious note: I went to high school with Michael Phelps, but Nathan Adrian is significantly more attractive, so well done!
I swam for 10 years growing up, but ending up burning out by the time I entered college. I just started swimming again in the last year or so, although, I can’t seem to get myself motivated to jump in the cold water during the winter. Brrr!! 🙂
Hey Ashley. I know this is a late reply, but WHOA. I’m very jealous that you were able to meet Nathan Adrian. I have been swimming for 10 years now and still swim for my high school and club team. Swimming is actually my first sport, I just run in my free time. Maybe you’d want to work on streamlines when you push off the walls? That usually will help you go faster and further and also uses less energy. I live in NYC too, maybe we could go swimming together. 😀
I don’t know how to swim 🙁
Ash – A great opportunity and article!!! I am making the leap from running marathons to tri’s…. including the Branson Half Ironman in September!!! Thanks for sharing!!!!
So legit !! What an opportunity!!
Wow! I’m green with envy right now! So exciting for you to train with him.
I am a swimmer, but I haven’t been swimming for a long time now. But now that I live right across the street from our community pool with lap lanes, I need to incorporate it into marathon training.
Whoa! I’m not a swimmer (never belonged to a pool or done it for cross-training/exercise) but I love that you got the opportunity to jump in with Nathan and his coach – literally! I’d be nervous as a runner too – way to just go for it. Great post from the tips to the facts about refueling – love it, Ashley!