Open Water Training

(May-SepT)

The BC Summer Swim Program.

Prepares intermediate-level swimmers for the Waikiki Rough Water Swim on Saturday, September 4, 2023 and the North Shore Swim Series (NSSS) of four races between June 10 and July 22, 2023.

      • Most of our swimmers participate in NSSS races, either competitively or just for fun. The program builds knowledge and confidence in the ocean, beginning with stroke technique, ocean swimming skills, and long endurance swims.
      • The 15-week program begins with workouts on Saturday, May 22, 2023.  Weekend workouts will parallel the five North Shore races, alternating weekend practice sessions on the course of the next race with the race itself the following weekend.
      • We will work with a range of intermediate-to-advanced swimmers, including confident pool swimmers who want to build their open ocean abilities, as well as established ocean racers. We all have a lot to gain from training together in a group, especially when it comes to safety.

Workouts

There are 45 in-person workouts (three per week), beginning with the workout on Saturday, May 22, 2023, and concluding with the Waikiki Rough Water Swim on September 4, 2023.

Schedule

Mondays and Wednesdays at Magic Island lagoon at 5:15 p.m., and Saturdays at 8 a.m. on the North Shore of Oahu and various other locations (TBA).

Tuition

Once a week $160; twice a week $270; or three times a week $310.

-Drop in rates:

Weekday $10

Weekend $15

Fill out the pre-program questionnaire to provide information about yourself and your qualifications to do this excellent training program.



Tuition Costs and Pay Buttons

Once a week

Twice a week

Three a week

BCET Swim Coaches

ASHLEY

KAYA

LIZ

TYRONE

SWIMMING NEWS

The Body-Mind Dynamic

The Body-Mind Dynamic

You and your body are two distinct entities. Increased fitness develops when you engage your body as a teammate. As team captain, your body sets the rules; as its teammate, you’re there to play by the rules, because disregarding them jeopardizes team results.The book...

read more
Power, Form and Balance

Power, Form and Balance

Running methodology consists of power, form, and balance. These ideas overlap with the elements of style described in previous articles. But methodology is not the same as style. Style pertains to the way you control your body to develop a powerful and efficient stride; methodology refers to the way you control your mind to develop an ideal style.

read more
The Elements of Style

The Elements of Style

In this article, I’m going to explain how to play with the motion of your body to create an efficient and powerful stride. Efficiency will enable you to sustain a racing cadence (steps per minute); power will enable you to run relaxed at race pace. Power and efficiency are both functions of the way you control your body’s moving parts.

read more
Context for the Elements of Style

Context for the Elements of Style

A few years ago, I studied how many steps my marathoners took per minute when running at marathon pace. The answer was 170 steps per minute, which trans-lates to 10,000 steps per hour or forty thousand steps for a four-hour marathon.

read more
No Pain, No Gain

No Pain, No Gain

When I ask my athletes if they are into pain, nobody raises a hand. Yet when pressed, they reveal a no-pain-no-gain training bias. They think, for instance, that post-workout muscle soreness is a sign of having done a “good” workout. Indeed, some claim that all...

read more
Q&A with Brian Clarke

Q&A with Brian Clarke

Here are my written responses to the questions Connie Comiso put to a panel of coaches at the Mid-Pacific Road Runners Club annual membership dinner on April 11, 2025. I viewed the panel discussion partly as an exercise in listening to Connie, the other coaches, and...

read more
BC Standing Stretch Routine (Verbal Cues)

BC Standing Stretch Routine (Verbal Cues)

Most of these stretches employ gentle movement stretching, which extends limbs gently towards their full range of motion, without discomfort.The cues are bold (below); details (in regular font) can be verbalized if needed for clarification; the number of repetitions...

read more
Inner and Outer World Synergy

Inner and Outer World Synergy

In our course on the seven effectiveness habits, I’ve used the terms “inner” and “outer” without defining what I mean. The outer world is delimited by the five senses: seeing, hearing, touching, tasting, smelling. The inner world is delimited by the mind. The mind is...

read more
Pre-Race Checklist

Pre-Race Checklist

Experienced runners usually have a pre-and post-race routine, including the following checklist of race day items they’ll need to feel comfortable before and after the race. Race Clothes. Staying comfortable and as cool as possible should be bywords.  Long sleeve...

read more
Voices in the Racing Conversation

Voices in the Racing Conversation

Everything we do in life is preceded by a private, mental conversation. In the weeks before a marathon, for example, your thoughts could represent competing ways of pacing the race, e.g., start fast or slow. Your thinking always decides the issue.You could be...

read more

Start Your Lifetime Health and Fitness Transformation.

Click the "Get Started" button and tell us about your fitness goals. We'll get back to you with a clear road map to achieve them.