Embrace the Cold: My Journey into Ice Swimming & Cold Water Immersion

As one of the inaugural swimmers in the 2016 United States Ice Swimming Championship, I was dipping into icy waters long before it became trendy. Since then, I’ve competed in two US Ice Championships and ventured to the Dark & Cold event near the Arctic Circle in Sweden. With two “ice miles” under my belt (1-mile swims in water below 40°F/5°C), I can safely say that I’m no stranger to the freeze.

It all started simply enough—winter swimming in Flathead Lake to keep enjoying the water year-round. But I quickly discovered a whole world of ice swimming, with events around the globe where people test their limits not for speed, but for resilience against the cold. There’s a special camaraderie in the ice swimming community; most of us are drawn to the challenge, to see how far we can push ourselves against nature.

One of the greatest honors of my swimming career was being invited by the Confederated Salish & Kootenai Tribes to swim under the Flathead Reservation flag. Representing the Flathead Reservation, its people, and its heritage brought a profound sense of pride and purpose to my journey in the water. This honor holds a special place in my heart and remains the highlight of my swimming career, a reminder of the deep connection between community, culture, and the spirit of perseverance.

How Cold Are We Talking?
All three of my championship events have taken place in pools literally carved into the ice—32°F/0°C. It’s a different kind of cold, the kind that tests your mental toughness as much as your physical limits. Think Wim Hof, the “Iceman,” who popularized cold exposure for its health benefits. While I don’t have scientific data to back up ice swimming’s effects, I can share my own experiences on its impact on my health and well-being.

Five Potential Benefits of Ice Swimming
While the research on cold water immersion is still evolving, ice swimmers often report benefits like:

1. Improved Circulation – The body’s natural response to cold is to boost circulation to vital organs.

2. Enhanced Mood – Cold water immersion is linked to increased endorphin release, lifting your spirits.

3. Stress Resilience – Exposing yourself to the cold helps build mental resilience, making you better equipped to handle stress.

4. Reduced Inflammation – The cold may help lower inflammation, aiding in faster recovery.

5. Stronger Immune System – Some studies suggest that cold exposure can boost immunity.

These are just potential benefits, and everyone's experience is different, but I’ve definitely felt these effects in my own life.

Safety First!
Before anyone jumps into an ice pool, it’s essential to take careful safety precautions. Cold water swimming is no joke, and starting slowly is key. For anyone interested, the best way to acclimate is to “swim down” with the temperature as fall turns into winter. As the lake gets colder, gradually reducing your exposure time will help your body adapt.

If you’d like to learn more or even join me this winter, feel free to reach out. Ice swimming might not be for everyone, but for those who embrace it, the rewards go far beyond the chill.

Mastering Swimming Efficiency: Heart Rate & The Cost of Speed

Welcome back to the second installment of swimming efficiency. Last time, we covered the basics—Stroke Rate (SR), Stroke Length (SL), Critical Swim Speed (CSS), the T30, the Ramp Test, and, of course, the quirky SWOLF. But, as fun as it is to break down the math, all these tests leave out one crucial factor: Heart Rate. It’s the invisible cost behind the numbers, the price you pay for every second shaved off your time. So, today, we’re going to focus on what your heart is trying to tell you—through the Salo Pulse Plot—and how it can transform the way you approach swimming efficiency.

The Missing Piece: Heart Rate

We’ve all been there. You hit a fantastic CSS pace, you’re gliding through the water with what feels like the perfect combination of SR and SL, your SWOLF score looks impressive... and yet, halfway through, your chest starts burning, your heart pounds like a drum, and your body is screaming, "Why are we doing this?!"

The truth is, swimming fast or efficiently on paper means little if you can’t sustain that effort. This is where heart rate comes in. While those earlier tests measure your current condition, they don’t account for the physical cost—how hard your heart is working to achieve those numbers. To swim smarter, not just harder, we need to add heart rate into the mix to truly understand efficiency.

So, how do you measure this hidden cost? Enter the Salo Pulse Plot.

The Salo Pulse Plot: Measuring the Cost of Speed (with Heart Rate)

The Salo Pulse Plot is another test set, but one that adds the critical element of heart rate into the equation. It provides a snapshot of your current fitness level, much like the other tests, but with an added focus on how well your heart is coping with the intensity. By tracking your heart rate during and after efforts, you can see how your body is handling the load—and how quickly it recovers.

The beauty of the Salo Pulse Plot is that it’s not just a one-off snapshot; it's a tool to monitor improvement over time. If you swim the Pulse Plot test once a month while training adequately, you should see a gradual shift in your results: faster times for each segment, lower heart rates, and quicker recovery. The goal is to have the plotted line on the graph move down and toward the right, showing improved efficiency and cardiovascular fitness.

How to Perform the Salo Pulse Plot Test:

1. Structure: You’ll swim 8 intervals, typically 100 meters each, with a 4-minute rest between each set.

   • The first four swims are at increasing intensities (70%, 80%, 90%, 100% of your max effort).

   • The last four swims are at decreasing intensities (100%, 90%, 80%, 70%).

2. Heart Rate Data Collection: After each swim, you’ll record your heart rate at three intervals:

   • Immediately post-swim (within 10 seconds).

   • 30 seconds after finishing.

   • 60 seconds after finishing.

3. Plot the Data: Once you’ve collected the heart rate data for each interval, you’ll plot it against your swim speed. The ideal result is a lower heart rate for faster speeds and a quicker recovery between swims. As you progress, the plotted line should shift downward and to the right, indicating better overall fitness and efficiency.

What Does the Salo Pulse Plot Tell You?

The Pulse Plot offers a physiological snapshot of your swimming efficiency. By comparing your swim speed with heart rate and recovery data, you can see not only how fast you’re swimming but also how much effort your body is putting in to maintain that speed. Over time, a fitter swimmer should see:

• Lower heart rates at the same effort levels.

• Faster recovery after intense swims.

• Quicker swim times as fitness improves.

By repeating the Pulse Plot monthly, you can track this progression. As the plotted line moves down and to the right, it shows you're getting faster and more efficient, with less strain on your heart. If that line isn’t moving, it’s a signal to reassess your training or pacing.

Interpreting the Results:

• High Heart Rate, Slow Recovery: If your heart rate remains high after the 100% effort swims and doesn’t recover quickly, it’s a sign your body is struggling to keep up with the intensity. This could mean you’re pushing too hard or need more aerobic base training.

• Low Heart Rate, Quick Recovery: If your heart rate recovers quickly, even after maximum effort, this is a good sign that your cardiovascular system is in excellent shape. You’re ready to sustain higher intensities for longer without fatigue.

• Balanced Effort: A gradual and controlled increase in heart rate across the intensities (without big spikes) suggests you’re pacing well and finding the sweet spot between effort and efficiency.

The "At What Cost?" Factor

Let’s take a look back at our old friends—the CSS, Ramp Test, T30, and SWOLF. They’re great for showing you what you can do right now, but they don’t tell you at what cost you’re achieving those numbers.

For example:

• CSS tells you how fast you can swim a certain distance without collapsing, but it doesn’t show how much effort your heart is putting in to maintain that pace.

• SWOLF gives you a score for efficiency, but what if you’re taking fewer strokes at the expense of heart rate? You could be slowing down to stretch your stroke, but your heart is working harder because of the extra effort.

• Ramp Test reveals your limits at different stroke rates, but doesn’t tell you how your heart rate reacts to those increases in stroke speed.

• T30 measures how far you can swim in 30 minutes, but if your heart is pounding through the roof by minute 10, you’ve got a problem. Endurance isn’t just about distance—it’s about how efficiently your body can sustain the effort.

All of these tests are essential for tracking performance, but none of them consider the cost of that performance. This is why incorporating heart rate—and specifically, the Salo Pulse Plot—is crucial.

Setting Your Goals: The Kicker

Here’s the kicker: all of these metrics measure where you are right now, but they don’t tell you where you need to be for your event. You might be a SWOLF master or nail your CSS pace, but is that enough to reach your race goals?

Your goal might be to improve your endurance for a long open-water swim or to sharpen your sprint for a 50m freestyle. Whatever the target, knowing your current efficiency is only the first step. Goal setting—whether it's achieving a certain heart rate recovery time, a specific SWOLF score, or a sustainable stroke rate—needs to be part of the equation.

With the Salo Pulse Plot, you can see not only how well you’re swimming now, but whether your heart can sustain that pace and recover in time for your next race. Training with these goals in mind, rather than focusing solely on the numbers in isolation, is what will make the difference when you hit the water for real.

Conclusion

So, while SR x SL = SE, CSS, T30, and SWOLF all have their merits, they leave out one key question: At what cost? The Salo Pulse Plot fills that gap, giving you the insight you need to understand whether your heart is truly in the game—literally and figuratively. And with clear goal setting, you’ll know not only where you are now, but also where you need to be to achieve your best performance yet.

The test sets are not just about measuring your current fitness—they’re tools to guide you toward your specific goals, ensuring that when the race comes, you’re not just fast but efficient, well-recovered, and ready to crush it.

Now, let’s get back to the pool.

Mastering Swimming Efficiency: The Guide to Test Sets

Welcome, fellow aquatic enthusiasts, to the first installment of our journey into the mysterious and often perplexing world of swimming metrics. Whether you're a seasoned pro or just getting your feet wet, understanding these test sets and equations can help you transform from a floundering fish to a streamlined speedster. Let's plunge into the basics.

The Basics: SR x SL = SE

Ah, the classic equation that has haunted many a swimmer's dreams (or nightmares). Stroke Rate (SR) multiplied by Stroke Length (SL) equals Swimming Efficiency (SE). Simple, right? Well, sort of. SR is the number of strokes you take per minute, and SL is the distance you cover per stroke. Multiply these two, and you get SE—a measure of how efficiently you're gliding through the water.

But let's be real for a moment. We've all had those days where we feel like we're paddling furiously yet moving nowhere fast. That's where the next set of tests comes in to fine-tune your performance.

Critical Swim Speed (CSS)

CSS is the holy grail for endurance swimmers. It's the pace you can maintain continuously without feeling like your lungs are about to burst. To determine your CSS:

1. Swim a timed 400m at your best effort.

2. Rest and recover (aka catch your breath and contemplate life).

3. Swim a timed 200m at your best effort.

4. Plug these times into an online CSS calculator or subtract your 200M time from your 400M time…then divide that number by 2 which gives you your CSS pace per 100M.

Voila! You now have your CSS pace, your baseline efficiency, the pace you can hold comfortably over long distances without resembling a gasping fish out of water. CSS pace is a good predictor of your 1500M race time.

The Ramp Test: Pushing Boundaries

Next up is the ramp test, a favorite among those who enjoy flirting with the edge of their capabilities. The ramp test involves incrementally increasing your stroke rate to find your optimal performance balance. This is be performed with a Finis Tempo Trainer on Setting #3 (I use mine all the time). Here's the scoop:

1. Start at a comfortable stroke rate (55spm/hand splashes for example) and swim a set distance (e.g., 50m).

2. Record your time, perceived effort, and number of strokes .

3. Increase your stroke rate slightly (+3spm) and repeat the swim.

4. Continue increasing the stroke rate until your time plateaus or your heart feels like it's about to pop.

This test helps identify your ideal stroke rate for various distances, balancing speed and exertion without turning you into a wheezing mess.

The T30 Test: Endurance and Aerobic Capacity

The T30 Test is the marathon of swimming tests. It's designed to measure your aerobic capacity and endurance. Here's how you do it:

1. Warm-Up: Start with a thorough warm-up to get your body ready (and your mind psyched).

2. Swim: Swim continuously for 30 minutes, maintaining a steady pace.

3. Count Laps: Keep track of the number of laps or the total distance swum (or have someone do it for you if counting isn't your thing).

4. Record Data: At the end of the 30 minutes, record the total distance.

For example, if you swim 2,000 meters in 30 minutes, your pace per 100 meters is 1:51.12. It's a simple, way to gauge your endurance.

SWOLF: The Swim-Golf Connection

Just when you thought you could escape golf analogies, here comes SWOLF. SWOLF, or Swim-Golf, is a metric that combines stroke count and time, and is included in most wearables. Here's how it works:

• Swim a set distance (e.g., 25m or 50m).

• Record your time and stroke count.

• Add the time (in seconds) to the number of strokes taken.

A lower SWOLF score indicates better efficiency. It's like a golf score—lower is better. So, if you enjoy keeping score (and let's be honest, who doesn't?), SWOLF is your new best friend.

Conclusion: The Missing Pieces

All these equations and test sets are well and good, but they’re missing two key components: heart rate and goal setting.

Heart Rate (at what cost?): Sure, you might be swimming faster, but if your heart rate is through the roof, you're not exactly swimming efficiently. In our next post, we'll dive into how to incorporate heart rate into your swimming efficiency equation, ensuring you're not just swimming fast, but sustainably.

Goal Setting: These tests measure your current condition, but they don't tell you where you need to be for your specific event. How do you set realistic goals and tailor your training to meet them? We'll cover that too, because knowing where you are is only half the battle—knowing where you need to go is the key to victory.

Stay tuned for the next installment, where we’ll bring heart rate and goal setting into the mix, transforming these metrics into a comprehensive training strategy that’s as practical as it is effective. Dive in, swim smart, and remember—efficiency is not just about the numbers; it's about finding the balance that works for you.

The Weather is My Demon

In the world of marathon distance open water swimming, athletes often confront various external and internal demons. The darkness of early morning swims, the relentless physical pain, the lurking sea life, and the inner voices of doubt all play their part in the struggle. However, my fiercest adversary in this grueling sport is something far more uncontrollable: THE WEATHER.

The Unpredictability of the Weather

While mental and physical preparation are within our control, the weather remains a wildcard. My personal encounters with weather-induced setbacks are a testament to its unpredictable and often cruel nature.

In 2009, I was part of a team scheduled to swim an English Channel Relay. Despite our meticulous training and readiness, we were left stranded on the beach in Dover as two hurricanes obliterated our crossing window. Our months of preparation were rendered futile by the whims of Mother Nature.

Another poignant example comes from a fellow swimmer who faced consecutive cancellations at major open water events due to adverse weather conditions. Over six weeks, he was thwarted at Big Shoulders in Chicago, La Jolla Roughwater in San Diego, and Waikiki Roughwater in Hawaii. His financial investment of approximately $15,000, including entry fees, airfare, and hotel, was wasted because of the weather.

Not a swimming season goes by where participants are pulled from their swims or events are cancelled due to bad weather. Even the most seasoned and resilient swimmers often find themselves at the mercy of the elements.

The Worst Day of My Life: Fury at Apache Lake

One of the most harrowing experiences of my life occurred during the Apache Lake segment of the SCAR marathon swim, a notorious and grueling open water event. I was kayak supporting a swimmer when we were hit by 30mph headwinds. The relentless wind and towering 6-foot swells made every paddle stroke a battle. Despite my exhaustion, I tried to maintain my position, but the elements had other plans.

Suddenly, a massive wave hit, flipping my kayak. I watched in horror as the kayak tumbled away through the surf, never to be seen again. In that moment, I lost not only my kayak but also my swimmer. The towering swells obscured any chance of locating each other. Drifting in 60-degree water, I clung to a few rescued provisions and my paddle, hoping for a miracle.

For 30 agonizing minutes, I floated alone in the vast, tumultuous lake, fearing the worst. Finally, one of the few safety vessels patrolling the area spotted me. They pulled me aboard, and together, we spent the next two hours rescuing other swimmers and kayakers who had been similarly separated and stranded. The weather had turned the event into a perilous ordeal, marking it as the most dangerous situation I have ever faced.

The Risk Aversion Scale: Safety Above All

“He Died Doing Something He Loved” vs. “Live to Swim Another Day”

This experience underscored the importance of safety in open water events. I’ve developed a "Risk Aversion Scale" to guide decision-making for swimmers, support crews, and event management. At one end of the scale is the sentiment, “He died doing something he loved,” which romanticizes the risk and often overlooks the preventable nature of many accidents. At the other end is the pragmatic motto, “Live to swim another day,” emphasizing the value of life and the importance of safety.

Every decision must take safety seriously. It’s essential to assess conditions realistically, prepare for the worst, and prioritize the well-being of everyone involved. The goal is not just to complete the swim but to ensure that everyone returns safely. Balancing ambition with caution is crucial, and this scale serves as a constant reminder that no achievement is worth compromising safety.

Including this scale in our event planning and personal preparation can help mitigate risks and make our swims safer, allowing us to continue enjoying the sport we love for many more days to come.

 The Weight of Weather on Event Planning

As an event director, the days leading up to an event are fraught with anxiety about weather conditions. The responsibility of not letting people down if an event has to be canceled due to bad weather is a heavy burden. Ensuring the safety and satisfaction of participants while battling unpredictable weather patterns is a continuous challenge.

My experience as a Customer Satisfaction Specialist for Vail Resorts in Colorado in the early 2000s further solidified my understanding of how deeply weather impacts overall satisfaction. Good weather significantly boosted all aspects of the surveyed skiing experience, from parking to the lifts and even the food. Conversely, long periods without snow saw customer satisfaction plummet. This is why ski resorts invest heavily in snowmaking and why major sports often have indoor stadiums to mitigate weather disruptions.

The Unfairness of the "One and Done" Concept

The concept of events hinging on a single day’s weather is fundamentally unfair. No matter how prepared a swimmer is, if the weather does not cooperate, even the greatest swimmers won't get off the beach. Conversely, favorable weather can enable even average swimmers to achieve extraordinary feats. A well-known English Channel boat captain aptly put it: “If the wind is favorable, I can guide a log across the English Channel.”

Personal Battles with the Weather

In my own life, my success and enjoyment are often dictated by the weather. A sunny, clear day lifts my spirits and sets a positive tone for everything that follows. Conversely, rainy, cold, and windy days cast a shadow over my mood and productivity.

Despite rigorous training and mental preparation, the omnipresent threat of unfavorable weather is my demon. The unpredictability of Mother Nature often stands between me and my swimming goals, reminding me of the ever-present challenge that every open water swimmer must face. Yet, it is this very battle with the elements that shapes the spirit of marathon swimming, teaching resilience and the art of finding joy in the journey, regardless of the outcome.

The Evolution of Open Water Success (Where Are They Now)

SCAR BUCKLE WINNER LORELEI SCHMIDT

In the midst of the COVID-19 pandemic, when the world was grappling with lockdowns and social distancing, the Virtual Open Water Grand Slam emerged as a beacon of hope for swimmers. This initiative, aimed at keeping athletes engaged despite closed pools, attracted over 300 participants from 15 countries and 26 states. Among them was Lorelei Schmidt, a spirited 12-year-old who completed the challenge as the youngest competitor, planting seeds for a burgeoning passion in open water swimming.

Our direct interaction concluded with the end of the Grand Slam in 2021, but the impact lingered. It wasn’t until 2023 that I heard from Tammy, Lorelei’s mother, about how the Grand Slam had not only inspired her daughter during those challenging times but had also ignited a profound love for open water swimming. This revelation came when Tammy reached out to share Lorelei’s ambitions for the SCAR Swim—a grueling four-day, four-lake ultra-marathon swim in Arizona.

2024 SCAR WAVE 3

The SCAR challenge represents a formidable trial, with its courses stretching across Saguaro (9-mile), Canyon (9-mile), Apache (14-mile), and Roosevelt Lakes (nighttime 10K). Unlike many who approach open water with the primary goal of finishing, Lorelei expressed a distinct desire to win and earn the custom belt buckle awarded to the fastest female.  I was inspired by her ambitious goal, so we set up a virtual coaching interaction at the beginning of this year in preparation for SCAR… and the belt buckle.

Despite the physical distance and our interactions being confined to virtual platforms like Zoom, our coaching sessions bridged the 1000-mile gap effectively. Lorelei faced unique challenges, notably transitioning from a coach who didn’t share her enthusiasm for ultra-marathon open water events to navigating the complexities of SCAR. Our discussions were not just about physical training but also about instilling confidence and understanding the intricate logistics of this particular multi-day marathon swim.

Our connection also revealed charming personal ties—our mutual affection for corgis added a delightful layer to our relationship, underscoring the unexpected personal connections that can form even in virtual settings.

Oreo, Lorelei, and Penny

Lorelei’s victory in the first leg of SCAR at Saguaro Lake was more than a win; it was a testament to her preparation and mental fortitude. This early success bolstered her belief in her ability to compete and excel, even against more seasoned swimmers.

Lorelei and Jax, her support kayaker

As Lorelei’s journey unfolded, she really connected with the SCAR swimmers. Tammy’s words post-event, "This kid needed this, and she crushed it," resonated deeply, reflecting both relief and pride. Lorelei’s swimming community back home prepared a welcome celebration, marking her achievements and her newfound status as a beacon for young swimmers.

Just before the start of the SCAR, recognizing the enormity of the challenge ahead, I reached out to a "Mount Rushmore" of former SCAR swimmers for words of encouragement for Lorelei. Esteemed swimmers such as Sarah Thomas and Lura Wilhelm, both past belt buckle winners, along with Martyn Webster and Shannon House-Keegen, graciously sent messages of inspiration and helpful tips. This supportive gesture highlighted the camaraderie and encouraging spirit prevalent within the open water swimming community, providing Lorelei with additional motivation and a sense of belonging to a legacy of exceptional swimmers.

Happy Swimmer

SCAR Winners Lorelei and Nikko Price with Event Director Kent Nicholas

Though Lorelei and I have never met in person, the digital realm facilitated a dynamic that was both effective and transformative. Lorelei's journey from a participant in a virtual challenge to a champion in one of open water swimming’s most rigorous tests illustrates the profound impact of nurturing young talent and the enduring power of connectivity and shared passion in the evolving world of sports.

Next up for Lorelei…Catalina, Manhattan, and I hear the Oceans 7!

As a side note, it’s my understanding that Eli Nelson, another young Virtual Grand Slammer is on his way to compete in the USA-S Open Water Nationals.  Another great “Where Are They Now” story!