This is not a class or lesson, you set your own distance, pace and time in the water. I set up a 600-700m swim course in the no-boating zone and provide on-water support with a boardy or kayaker keeping an eye on you and the conditions around you.
The course will be a big square or triangle stretching from the shallows to the deep water around the yellow poles at Williamstown. You can swim the entire course any number of times or stick to the shallows.
When you get out there will be hot tea and watermelon. Please BYO snacks for a picnic. You can’t leave and drive away straight after getting out of the cool water. There are warm showers nearby.
Why would anyone want to swim in the cool water?
Because this is an amazing experience that will make you healthier, happier and smarter! Seriously. The cold water improves your circulation, your immune system, gets blood flowing through your brain and boosts your endorphin production and mood. This thing is addictive.
And it’s particularly good for you if you are at an age where you are saying things like “age doesn’t matter, it’s just a number” and “I’m young at heart.”
So this is the need-to-know information for our cold water swimming group:
1) Meet near carpark behind WSLSC by 8.45am 2) You can hire a wetsuit from me for $20 if you need one. 3) I also have booties, swim gloves and thermal caps. 4) Maximum swim time is 60 minutes at the moment because the water is 16 -17C and this time will be reduced to 45 minutes when the water is 12 -13 C. 5) For people not wearing a wetsuit, the maximum swim time is 45 minutes. 6) You can’t leave straight after swimming. You definitely can’t drive a car straight after swimming in cold water. 7) You can share my tea (BYO cup) and watermelon and/or bring some snacks for yourself or our picnic table. 8) Bring a warm towel (or two) or even a blanket, maybe a chair, but standing in the sun, or going for a run is the best way to get your body temp back towards normal. 9) I have thermal blankets if necessary, there are warm council showers if you feel like it. 10) You can tell your friends and family you have found a new healthy drug called cool water swimming, you’re getting addicted and you don’t need rehab….
How much did Garmin secretly pay to criminals who hacked into its online systems?
Reportedly Garmin paid US$10 million in bitcoin (very quickly) in apparent defiance of sanctions against doing business with cyber criminals. The same criminals who are demanding ransom money from hospitals during a pandemic.
Garmin, the makers of popular GPS watches and devices that link to Strava and other online communities was attacked by sophisticated online criminals and paid them off to regain control of customer data.
You may have found that the Garmin network has been having problems recently. You might not have been able to upload your run or swim to Strava.
Garmin was attacked on 23 July. The criminals used the WastedLocker ransomware developed by Russian based Evil Corp. Yes that is its real name.
Garmin tried to pay off the criminals very quickly, to get their systems back up and running, but that didn’t work because the intermediary company backed out, fearing the US sanctions.
But Garmin successfully managed to pay off the criminals, using another intermediary on 24 or 25 July 2020, reported IT media outlets last weekend. The criminals then provided a WastedLocker decryption key to Garmin.
Last Monday, 27 July, Garmin announced that it “was the victim of a cyber attack that encrypted some of our systems on July 23, 2020.”
“Many of our online services were interrupted including website functions, customer support, customer facing applications, and company communications,” said the company statement from Garmin.
“We immediately began to assess the nature of the attack and started remediation. We have no indication that any customer data, including payment information from Garmin Pay™, was accessed, lost or stolen.”
What Garmin didn’t say is that just one or two days after the 23 July, they had paid US$10 million in encrypted bitcoin (reportedly) to the criminals.
“Affected systems are being restored and we expect to return to normal operation over the next few days. We do not expect any material impact to our operations or financial results because of this outage.”
Can a company do business with criminals who kidnap our data?
This is said to be happening increasingly in Australia. A surge in ransomware attacks on companies and customer databases in 2020 was reported last week by the Office of the Australian Information Commissioner (OIAC).
Online security company MacAfee reported that NetWalker ransomware business is booming – A$35 million in extorted Bitcoin from companies globally in the last four months.
Some of that money has come from Garmin (customers) and apparently now NetWalker is being upgraded.
The original version used emailed messages to unlock machines but now a “security code” must be entered into a darkweb website. NetWalker now offers criminals “instant and fully automatic payments” according to advertisements on the dark web.
Is cold water swimming healthy? Is swimming in the cold winter ocean safe or advisable? What water temperature is considered cold in cold water swimming?
Firstly, yes, swimming in the sea during winter can be healthy and safe and completely energising and revitalising. There is no doubt that cold or cool water immersion can assist with blood circulation and science says this is just the start of the benefits. Your mood will improve and your brain functions will improve as a result of more blood flowing through the head.
But, and there is a big but, you need to know some of the basics before jumping in. And you probably won’t be jumping in anyway, more like a slow walk at best.
That’s because cold water swimming done wrong can be risky and dangerous to your long term health.
Is cold water dangerous?
Cold water swimming comes with risk. Here are the major ones:
Cold water shock – When you first get in the water, you will feel the shock of the cold, especially on your head, hands and feet. The terms “Ice cream headache” and “Brainfreeze” will have new meaning for you. Your breathing will be constrained and you need to focus on your exhale to calm down. Cold water shock can lead to panic attacks requiring assistance or rescue. Enter water slowly with hands in the water. Don’t submerge your head in the cold water until you feel ready.
Hypothermia – the big one. Hypothermia is when your body’s core temperature falls below 35C. This can lead to unconsciousness, organ damage, organ failure and cardiac arrest. You may not realise you have hypothermia or how low your temperature has fallen because your brain and body is not functioning efficiently. Never swim alone, never swim when you are shivering and never swim too long.
Swim slow down – Cold water swimming causes your body to restrict blood flow to the arms and legs. This slows down your movements but you may not realise it. Eventually you can no longer swim properly. Don’t stay in the water if you are at all struggling or slowing down.
After-chill – When you get out, the cold blood in your arms and legs begins to circulate again, lowering the core body temperature. You may feel colder ten minutes after your swim than during your swim. Warm tea – to warm up your core from the inside and warm clothes as soon as possible is the best solution. A steaming hot shower straight from the cold sea is less effective and not very beneficial.
How to swim in winter / How to swim in cold water.
First – yes do it you will enjoy it. No one ever regretted a (safe) swim. Be prepared though if you want the benefits, not the injuries.
There is nothing enjoyable, smart, healthy or tough about swimming for long periods alone, far from shore in very cold winter water with just speedos to protect your modesty.
You can get hypothermia from swimming for long periods in relatively warm water – into the mid 20s degrees Celsius, so winter water needs to be respected.
First a wetsuit, gloves, boots, cap (or two) is the best way to protect yourself from the cold while swimming in winter. But even all this neoprene will not protect you from Hypothermia and all the associated risks after about an hour.
Second – Swim in a group, never alone, don’t stray far from shore and shorten your swim for winter.
Third: A thermos of hot tea is your best friend.
Fourth: A run along the sand before or after your swim can help keep you warmer or warm back up.
How long should I stay in the cold water?
Lifesaving Victoria say if you are in cold water for more than one hour, you almost certainly have hypothermia and are at risk of black out. Limit cold water swimming to less than one hour in winter when water temperatures are low.
If you have low body fat, you will want to be getting out of cold water after about 45 minutes, depending on the temperature.
What temperature is “Cold Water Swimming?”
Cold Water swimming is a general term but there are guidelines and health and safety regulations around cold water swimming events. Swimming Australia, FINA, triathlon organisations all have rules for cold water swimming based on health advice. All too often these rules get developed after a tragedy or many, so let’s find out more:
Cold water swimming temperatures in centigrade/Celsius:
Mid 20s degrees: warm enough for everyone
22C: Warm in Victoria, but a bit nippy for northerners from NSW and Queensland!
20C: You might like a wetsuit for long swims.
18C: Time for a wetsuit. FINA and Swimming Australia say wetsuits (not swim suits) are mandatory in OWS events under 18 degrees.
16C: FINA and Swimming Australia rules say no event can be held in water under 16 degrees.
15.5C: Swimmers who want to qualify for an English Channel attempt must swim for two hours, without wetsuit in water that is 15.5C or less. This is really cold and you will need time to recover from swimming in water of this temperature. You can’t leave the water and expect to be able to drive a car, for example.
10C: This is cold. Limit swims to well under one hour and do not attempt without a wetsuit at very least.
8C: Do not enter the water for more than a very short period of time – max 30 minutes – for the most experienced swimmers.
5C: This is called Ice swimming. Please seek medical and psychiatric advice.
Can we run an open water swim group – in the sea – for multi class and Special Olympics swimmers?
To tell the truth, I was reluctant to find out – but when Hans from Special Olympics persisted and we ventured into this, we discovered a whole new experience to enjoy. And that was swimming with people who don’t get to explore the deep blue sea, the salty water, the sun and the movement.
Yes the movement all around – waves, chop, windy splashes, currents. I didn’t quite appreciate how that might be the big first impression – and big first hurdle to overcome – for pool swimmers with special needs.
“Why is it moving?”
I’ve got a good answer for that question now. But there were other hurdles. The wetsuits were difficult to put on. There was no actual end to the pool.
Plus there was the feeling of unsteady sand under feet. We expected that might create uncertainty for our autistic participants but the swim buddies were all great supporters and just essential confidence builders. We got to the water!
Now, after two clinics, we seem to have created a bit of a monster. Most of the participants were so happy with the day out at the beach they have been asking when they can do it again
No OW swimming for multi class athletes
Multi class and Special Olympics athletes have, up until now, largely missed out on enjoying open water swimming. Supporting swimmers with special needs is a labour-intensive operation requiring competent swimmers to be buddies, other safety volunteers and the coaches to all work together with the athlete, their carers, coach and club. Insurance, of course, is a consideration and a risk assessment approach is required.
There has been no multi class categories in open water events in Victoria until 2016. And no way for pool squads to train in the open water.
Now some open water events, like the WOW Challenge / VOWC and a few other public participation open water swims in Melbourne recognise and support multi class swimmers. We think eventually every event will need to buy more medals for multi class athletes and think seriously about how they need to support access for all swimmers.
Bringing it all together
Hans and I first talked this idea through with Liz Gosper from Inclusive Sports Training six months before anyone got near the water. We got great support from Special Olympics (thanks Simon!) and the volunteer lifesavers at WSLSC. Nothing would have been possible without the swim buddies from The Mussels and Swimming Victoria backed us up as well. We could not have put this on without all of these organisations chipping in.
The stars aligned for us at Williamstown to bring this project together. Our first two open water clinics were a huge success.
What actually happened
At our November and December 2017 clinics, swimmers from Special Olympics Victoria looked tentatively at the sea from the safety of the Lifesaving Club’s front lawn. Looking at Mum, Dad and the coaches for assurance, these swimmers were introduced to their ‘swim buddies’ from WSLSC’s Ocean Swimming Club “The Mussels.”
The buddies helped swimmers put on some donated wetsuits (thanks Inclusive Sports) and we met on the beach for dryland exercises. We stood in a circle and joked around a bit.
A couple of swimmers found the feeling of the shifting sand under their feet stressful. We hadn’t yet got to the water. I may have been concerned at that point how this was going to turn out.
But the buddies did a great job, sticking close to the swimmers and with our three WSLSC volunteers on rescue boards we leapt into the sea. Well some didn’t quite leap. More of a slow amble.
We practised high elbows and body position in the open water and sighting before breathing. We played touch the toes and had fun drafting and trying to swim straight. By the end of the hour we had swum more than 1.5km in deep water and no one had returned to shore.
For me the enjoyment of the participants and the look of new confidence on faces proved the concept. The icing on cake has been the medals and podium finishes at open water events by participants from our clinics. These are strong pool swimmers who have rarely before ventured into the open water.
The volunteers who helped all had a great time as well, as did Hans and I, so yeah, we’ll be doing it again!
If you are planning on a great summer of swimming in open water events, triathlons or just enjoy getting out in the sea, you need to be at the pool each week.
But many swimmers waste their time, money and effort going for a swim by themselves. Nothing replaces the workout, the skills, the technique and the rapid improvement you get from swimming at the pool with a squad and coach.
And because it’s a great social experience, you’ll come back again and again, and reap the long term benefits of an active lifestyle. You’ll be encouraged to work and push your boundaries because everyone is sharing the same goal – of improving our swimming and fitness.
Making a commitment to train with a group is the step up that many triathletes and swimmers need to enjoy their swimming and perform when it counts.
Open water swimming is a rapidly growing sport and Williamstown Beach is the home of Victoria’s biggest open water swimming program.
Thousands of swimmers enjoy our beautiful beach, abundant sea life and and marine sanctuary each year. Williamstown Swimming and Lifesaving Club host the Victorian Open Water Championships each December and the WOW Challenge public participation swim festival.
Every Saturday morning and Wednesday evening after work (during daylight savings) there is a free swimming group and swim coaching classes.
A swim from Williamstown Beach, out across the deep blue water to Altona Beach … and back? That’s 7.6km of swimming in the sea.
Are you crazy??
That’s what I first thought when the idea was put to me. I’m the guy squatting at bottom left of the picture above.
In the pic above are some very good swimmers. And then there’s me.
From the left, Freya is in the pink cap is super fit and so is Adam next to her. Vince at the back accompanied us on a Rescue Board. Grant, the muscleman at front & centre is an English Channel swimmer. Behind Grant is Faris and Simon (yellow cap). These two are talented freestylers who never stop, just like Joanie on the right.
In this pic (below) is the approximate course we take to Altona from Williamstown SLSC.
Leaving from the beach, we turn right at the end of the rock groyne and swim over “the Crystals.” This area is alive with plants, animals and every colour, but watch out for spiny urchins and sharp, slippery rocks.
I thought I would stop at Altona Dog Beach and get a lift back with Mike, who kindly drove my towel and drink over. But everyone else was jumping back in to swim all the way back. I couldn’t be the only one stopping at halfway.
In the end I surprised myself and completed the 7.6km round trip. This was the first time I had ever completed a big swim out in the sea. My trip to Altona and back really opened my eyes up to a great experience.
I’ve been swimming in the sea every week since my trip to Altona, two years ago.