2023 Women Swimmin' for Hospicare

Training Information

Let the training begin!  Get into the lake as often as you can before August 12. Not only will you improve your lake-swimming skills, but the hours you put in now will make you calm and collected on Swim Day. But, training in a pool is also important, especially when the lake is too cold. Remember though, pool swimming and lake swimming are very different, and nothing beats training in the lake. 

Note: All places listed require a membership, pass, or daily entrance fee. For schedules and pricing information, please view the websites provided.

Tompkins County

Here are a couple Cayuga Lake spots for you to try:

Looking for a local pool?

Outdoor Pools

Indoor Pools

Cortland County

Local pool spots include:

Outdoor Pools

Indoor Pools

Other Swim Spots (recommended by other swimmers!)

  • Watkins Glenn State Park Pool
  • East Shore - Ithaca

More Training Tips:

Please note that if conditions are too choppy, the Women Swimmin' Safety Team has the authority and responsibility to cancel the swim. Also, if an individual swimmers feels conditions are too rough for her skills, she can ask to leave the swim at any time. This is a community swim, not a race or competition, and no one will be forced to continue if she's not able!

Physical activity can boost your immune system, help you feel good about yourself, increase your energy levels, alleviate stress, and help with sleep. If you don’t have a gym membership, take a walk, run or hike outside.  Try any of the free online workouts.  A favorite for free yoga workouts on YouTube is “Yoga with Adriene”.  Utilize apps like “Map Your Run” to share your workouts with friends, set goals together, etc…  

Here is a list of some recommended work out and fitness apps:

Here's a great circuit that targets your swimming muscles when you can't get in a pool! 

Warm up for 2-5 minutes. I prefer jumping jacks, which require a similar shoulder movement as swimming. Then do:

20 Squat Jumps. Bonus points if you keep your arms extended over your head “streamline” style.

10 Lunge Jumps per side to get the heart rate up even more.

10 Dive Bomber pushups (aka Hindu pushups)

20 Regular Squats. Bonus points if you keep your arms extended over your head “streamline” style.

10 Lunge with twists per side, which work the same twisting core muscles you use while swimming. No weights required.

20 Front plank taps per side.

20 Side plank rotations per side.

20 Supermans

20 Flutterkicks per side.

Complete the entire routine 1-3 times through!

A Lazy Swimmer’s Training Guide By Jill Freidmutter

Jill is a 10 year participant in Women Swimmin’ and used to work at Hospicare . The following is her self-titled “A Lazy Swimmer’s Training Guide for a Safe and Comfortable Swim.”

I find some other training guides to be intimidating! Here’s what works for me:

  • Enjoy being in the water.

  • Be in fairly good health and be able to walk an hour.

  • Wear a skin (wetsuit) for warmth and protection.

  • Use comfortable fins and goggles.

  • Spend time in open water with your equipment. Make sure it’s comfortable and doesn’t create blisters.
  • Play! I mean train! I don’t pool swim. My first open water swim is 20 minutes, my second 30 minutes, and then I may do a couple of 45 minutes swims, and perhaps a 1-hour swim.  
  • Do whatever swim strokes work for you. I don’t do the crawl. Instead, I do a combo of dog paddle and breast stroke, side stroke, and floating on my back. It’s amazing how far I can travel on my back with good fins, enjoying the clouds and birds. Or closing my eyes and breathing in our glorious summer.
  • Revel in your place in the universe.
  • On the day of the swim, jump in the water. Take it easy, there’s no rush. It’s a community swim—not a race!

Repeat the previous three bullets until you have made it back to land. (Intersperse with an occasional dog paddle in place and get to know your boater.