Legacy YMCA Aquatic Center Newsletter, Issue 3

Time goes by so quickly, it’s hard for me to believe it’s time to publish the next newsletter. During the last week of September we had a few cold days here in Alabama; since then it has warmed back up, but I fear what will happen with the next cold snap. Our loyal water exercise enthusiasts will desert us. In an attempt to entice them to continue attending classes I have written about clothing options to help exercisers stay warm when the temps get cool.

The Legacy YMCA’s policy indicates you are to wear a bathing suit when using the pool; however, it is OK to layer on extra items to stay warm while exercising. Check out the links in this months newsletter to web sites that sell chlorine resistant warm-ups.

Screenshot Issue 3

Issue_3_October 20 2015


Second Swimming Lesson Handout – Free Style

swimming blue water

My second swimming lesson handout contains step by step instructions and images for the front crawl.

The front crawl, sometimes called freestyle, is the stroke most people think of when they say swimming. Your body is flat and straight, with a rotating movement around the mid-line. Your head position depends on your buoyancy. Most swimmers keep the water line between the eyebrows and hairline; however, someone with little buoyancy may have to lower the head a little to raise the hips to the best level.

You can review it the entire handout by clicking the link below.

Freestyle Handout

My Swim Goggles

How to Apply Goggle Anti-Fog

Quick Start:

  • Squirt or spray anti-fog into your goggles, coating the entire inside lens.
  • Rinse your goggles (using pool water is OK) and then give them a shake.
  • Get on with your swim.


  • Carefully squirt or spray anti-fog into your goggles, coating the entire inside lens.
  • Give your goggles a quick rinse in the sink.
  • Position goggles with the insides of the lenses pointing upward and allow them to air dry.
  • Remember – keep your fingers off the insides of the lens!
Swimwear on drying rack

How to Prevent Swim Goggle Fogging

Why are my swim goggles fogging-up?

The fog you are seeing in your swim goggles is actually condensation. The condensation forms in your swim googles when your body heat climbs due to increased activity. Perspiration around your eyes raises the humidity inside the goggles, and then the colder water outside your goggles causes water droplets to form on your lenses.

Is there a way to keep swim goggles from fogging-up?

Yes, if you purchase high-quality swim goggles that are pre-treated with anti-fog coating your goggles should not fog-up. Read the product description to be sure the lenses are pre-treated.

Do you have any other advice for keeping my lenses fog free?

  • Don’t Touch Goggle Lenses: Keep fingers away from the inside of your goggle lenses or you’ll erode and smudge the anti-fog coating, causing it to lose effectiveness prematurely.
  • Use Anti-fog Spray: If your goggles are fogging, apply anti-fog spray to restore an anti-fog coating on your lenses. One product that gets good reviews is JAWS Quick Spit 1 oz. Anti-Fog Spray Formula, available on-line at Swimoutlet.com, Amazon.com and other water sport retailers.
  • Sloshing: Keep a little bit of water in each lens, allowing it to slosh across your goggle lenses as you swim. This is annoying, but will suffice in a pinch.

How does goggle Anti-Fog work?

Swim goggle anti-fog is a surfactant that lowers water droplet surface tension, causing it to spread easily in a process known as “wetting”. Wetting prevents water from scattering into droplets, so – no fog.

I’ve heard if you spit in your goggles that will keep them fog free, is that true?

Spitting in your lenses, followed by a quick shake, will temporarily abate fogging. However, repeatedly stopping your swim to fill your goggles with spit gets old – and attracts odd glances.

See more at: Keifer.com

My Swim Goggles

My Swim Goggles

UPDATE: 9/20/2015

After I  published this I did some additional research. What I wrote above pretty much sums up what all the professional bloggers say about preventing swim goggle fogging. I wondered if actual swimmers agreed, so I checked out a couple user forums. According to actual swimmers, these products do work for some, but there are inexpensive alternatives.

What Swimmers Say:

  • Buy the cheapest goggles that fit your face and replace often
  • Use a new or nearly new pair
  • Spit in goggles to keep them clear
  • Use baby shampoo. One drop in each lense, rinse with pool water, swim
  • Swim with a bit of water inside goggles
  • If you buy goggles with anti-fog coating:
    • Keep from touching the inside of the goggles for as long as possible – when you touch the inside you remove the coating
    • Don’t get the inside of your goggles wet with chlorinated water. It eats away the anti-fog coating
    • Re-coat lenses with anti-fog spray or drops, be sure to rinse them well as these solutions sting the eyes

So it appears to me the blog writers are attempting to drive traffic to on-line retailers that sell anti-fog products.

Julia’s advice:

  1. Buy goggles that fit comfortably
  2. Do not wet new goggles before use – put them on dry and swim
  3. Always rinse goggles well with fresh water after swimming
  4. Allow goggles to air dry before storing
  5. If goggles come in a carrying case, great – use it. If not, I suggest storing your goggles in an old sock to keep other items in your bag from scratching them and to allow some air flow

Once you start having fogging issues try the spit, or baby shampoo suggestions or do what I do . . .  I leave a little water in my gogles and let it slosh while I swim or I just put up with the fog. I wash my goggles with baby shampoo when I think they are dirty. I replace my goggles when they get enough scratches that I can’t see well.

Swimwear on drying rack

Work wear on drying rack

How to Wash your Goggles with Baby Shampoo

Before you swim:

  • Wet your goggles on the inside with tap water
  • Put a drop of Johnson’s baby shampoo on each lens
  • Swirl it around with your fingers and make bubbles
  • Rinse thoroughly with tap water but don’t dry your goggles
  • Swim

Why exercise in water? It’s easy on your body, it works and it’s fun.

What makes water exercise easy on the body?

Buoyancy: the upward pressure exerted by fluid – in other words, the opposite of gravity. It makes us feel lighter in the water and decreases the compressive forces experienced by the joints, including those in the spine. This makes aquatic exercise a low-impact activity.

The amount of benefit provided by buoyancy for exercise depends on the depth of the water. When you stand in water that reached your belly button you reduce the impact on your joints by 50%. Since the shallowest part of our indoor pool at Legacy YMCA is over 3 feet we are always experiencing at least a 50% reduction in the impact of our joints. When you move into water that reached your arm pits, you reduce the impact by 75%. Those hearty souls that work out in water that reaches their collar bone experience a 90% reduction in impact! Moving into the deep end to perform suspended exercises removes all impact from the joints but requires a suspension belt or noodle and a high level of self-confidence. In the water the body often tilts away from the upright position. Your feet and legs may attempt to float and tip you on to your face or back. You need confidence in your ability to maintain an upright position, or recover to one.

When working out in the pool, choose a depth of water that you feel confident in.

Why is it harder for me to jog in the water than it is on land?

Water molecules stick to each other causing the resistance we call “drag”. To push through these sticky molecules, your body must exert muscular force that is 12 to 15 times greater than the force needed when moving through air. Drag helps you develop muscular fitness. It also stabilizes the body and helps it remain upright, which makes the water a safe place to exercise for people with conditions that affect balance, because if you lose your balance in the pool, you will not fall and break a bone. (But you could wind up with your head under water.)

Are there any other properties of water that effect people when they exercise?

Hydro-static Pressure: Hydro-static pressure is the pressure exerted by a fluid to an object. The hydro-static pressure of water molecules creates equal pressure on all parts of the body, and this pressure increases with the depth of the water. This characteristic of water provides great benefits for persons with swelling due to injury, edema from pregnancy, or cardiac concerns. Specifically, any edema or swelling of a joint is decreased when the joint is under water because the fluid in the joint is forced into the capillaries by the pressure of the water against the body, so the fluid returns to the bloodstream. This benefit is more noticeable in the lower limbs because they are deeper in the water where the pressure is greater. As a result, for example, pregnant women see a noticeable decrease in ankle swelling.

The hydro-static pressure of water also aids in the efficiency of the cardiovascular system, thus making the pool a popular environment for persons recovering from a cardiac incident. Because hydro-static pressure causes constriction of blood vessels, the heart is pumping blood through a smaller area; as a result, it does not have to pump as often, and the heart rate decreases. Therefore, if you monitor your heart rate while exercising in the water, you may find fewer heartbeats even if you feel you are working more intensely.