#StartYourSwim: “Get Back At It” Workout

#StartYourSwim: “Get Back At It” Workout

Are you a former swimmer looking to get back at it? Give Frank McQuiggan’s—a Master Swimmer and member of Swim R.I.—workout a shot. For added insight and encouragement, be sure to take a look below for Frank’s explanation about why it can be so tricky to get back into swimming.

Get back to swimming with Frank McQuiggan's workout

Get back to swimming with Frank McQuiggan's workout

“A runner can stop running for a while and pick it back up easier than a swimmer can ‘get back into it’ because there are only two good aerobic activities for the upper body: swimming and rowing. Runners who stop running still walk.

Former college swimmers have an especially hard time coming back mentally because they have higher expectations. The body knows a pace and fights with the logical brain to try and keep those paces. These individuals tend to want to go faster, get depressed over slow times—’How could that possibly be only a 1:20!?’— and become frustrated.

My favorite ‘getting back to it’ workouts, both for myself and for those I have coached, are mixed muscle sets (changing strokes, kicking, pulling, etc.), starting with mostly longer swims at a moderate pace. These incorporate LSD (Long Slow Distance) swims to improve blood flow to the muscles—like a runner walking—and include odd distances or combinations where the time for the given swim has no historical meaning as they are not race events.”


More #startYourswim workouts

Register for the Swim

For the 2019 Swim, Save The Bay is offering free workouts from master swimmers and open water coaches to our community in an effort to support all of our swimmers—from those attempting the Swim for the first time, to those who return to the event year after year.

*Please note:  Be sure to access the Johnson & Wales University Harborside Campus through the main entrance on Harborside Blvd. Your GPS may suggest taking Ernest Street to JWU’s Shipyard Street entrance, but that route requires a key card for entry.  

From Route I-95 North or South, take Exit 18 (Thurbers Avenue). Head downhill on Thurbers Avenue to US Route 1A (Allens Avenue). Turn right onto Allens Ave. Continue southbound on Allens Ave. into Cranston, where Allens Ave. becomes Narragansett Blvd. Turn left onto Harborside Blvd. at the traffic light by the Shell gas station. Follow Harborside Blvd. through the Johnson & Wales Harborside Campus. At the end of Harborside Blvd., turn right onto Save The Bay Drive. Save The Bay Drive becomes a circular, one-way roadway as you approach the Bay Center. Parking is available in four guest lots after you pass the main building. Enter the building through the main entrance.


July 7, 2020

Dear Friends, Supporters and Community Members, 

At this time, Save The Bay’s facilities in Providence, Newport and Westerly remain closed to the public in response to COVID-19. All internship and public programs remain suspended at this time.

Save The Bay has begun to post limited volunteer opportunities with new procedures for the health and safety of volunteers. Pre-registration is required. Learn more at www.savebay.org/volunteer.

Our staff remains dedicated to working on our mission to protect and improve Narragansett Bay from home. As always, we are accessible via email (listed on our website), or on FacebookInstagram or Twitter.