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Most kids don’t like their teeth brushed. Not my 8 and 4-year old granddaughters. They love it when I brush their teeth, because I play a game called Name That Toonth!

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This Springs 2 Bedroom is the latest property to join SummitCove!  This property has it all, including sleeping capacity for 6.  With plenty of space for your entire family, and one of the best locations you can find in Keystone, you can relax by the fireplace after a long day of mountain activities.  The Springs is one of the most sought after buildings in Keystone, featuring fabulous amenities including the best outdoor pool in River Run, a beautiful common area, play room, media room and fitness facility.  With close proximity to the gondola, you’ll be as close as can be to premier skiing at Keystone Resort!  Keystone is one of the most family friendly ski areas and boasts many activities and events to keep you busy throughout your vacation! 

This 2 bedroom Springs property is now accepting reservations.  Contact a Vacation Planner today to reserve your Keystone Resort Lodging!

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There is a fundamental difference between actually performing bilateral breathing and the ability to perform bilateral breathing in freestyle. Many beginner swimmers get confused with the terms they read on miscellaneous swimming blogs and learn to swim sites. They often read about bilateral breathing and automatically assume that they have to breathe to both sides all the time. By all the time, I mean breathing every 3rd arm stroke, so the rhythm would be: breathe to the right, stroke, stroke, stroke, breathe to the left. Then they are all confused why swimming has suddenly become very hard for them and they are breathless when they reach the end of the swimming pool. Finally, they resort to reading more about bilateral breathing and wondering how come it is not helping their swimming. It actually made their swimming harder. If you fall into this category, read carefully the following advice.

Do you have the ability to breathe bilaterally?

The key concept to understand is that bilateral breathing is just a term used to describe a motion in swimming where a swimmer breathes to both sides. That does not necessarily mean that to swim properly you need to rhythmically breathe to both sides though. What it means that you should know how to breathe to both sides aka bilaterally, but there is time and place where the actual rhythmical bilateral breathing is needed.

Like it or not, our bodies have two sides and if we heavily strengthen one side by repeating a certain activity our bodies will evolve, sort of speak, and adapt to that particular activity. The adaptation usually comes in terms of strengthening or stretching muscles. Unfortunately, majority of us are either right handed or left handed and only few are ambidextrous. My guess is that if you do a bicep flex to show off your muscles, your leading arm will probably have a bigger bulge. Or next time you are in your bathroom, try cleaning your teeth with your weaker hand. You will see how difficult it is. Swimming on the other hand, requires a certain level of ambidexterity and here we are back at the bilateral breathing problem. If a swimmer only knows how to breathe to one side, it could create a whole lot of problems such as, not having the same body roll to both sides, not swimming in a straight direction in the open water, imbalance in important neck muscles or you might permanently end up with a Popeye like mouth grimace (and many more). So, learning to breathe to both sides has also a health benefit as well as swimming benefit.

Make a Popeye mouth to breathe

Also, imagine you are swimming in a race or in the ocean and you only can breathe to your right side. Now, what if there is a swimmer with very strong kick and splashy kick to your right side or there are huge waves coming from the right. What will you do then? Take the beating and keep breathing water instead of air and potentially choke your way back to the finish line or to the beach? If you can’t breathe to the other side, then that is probably what you will do, but if you can, then you just switch your breathing to the left and you are set and water choke free.

So as you can see, breathing bilaterally has a lot of benefits, however, back to the initial point I was making. Bilateral breathing does not only refer to breathing rhythmically to both sides, it most importantly refers to the ability to breathe to both sides. You need to understand that your body needs oxygen. While you can strengthen your lungs and make your oxygen consumption more efficient. The more oxygen you have the better you can perform. Therefore, the more breaths you can take during your swim, be it 100 meters (yards) or 1500 meters (yards), the better off you are in terms of not feeling out of breath. Therefore, if you set yourself up to rhythmically breathe every 3rd stroke, which means you breathe once to the left and once to the right and so on. This means, you are not getting oxygen for three strokes and this is where most beginner swimmers go wrong. Even though it is only 3 strokes between breaths and it might feel ok for the first length of the pool after a little while you start feeling the lack of oxygen. You might as well quit swimming and join the extreme apnea divers if you get high on lack of oxygen . It would be much more beneficial if you breathe every other stroke, where you only have one stroke without breathing and you breathe only to one side at a time. Sounds much better doesn’t it?

Keep a good body line when breathing

You might be now wondering, well, how is that bilateral breathing if I only breathe to one side all the time. Easy answer. You will not breathe to one side all the time. You can try breathing to the left half the pool length and then breathing to the right the other half or 20 strokes to the left and 20 strokes to the right etc. This way you will make sure your body gets enough oxygen and it stays healthy. Note of warning here though, the assumption I was making here is that you are able to breathe properly and every time you take your face out of the water to breathe you do not slow down. In other words, your breathing technique is not causing drag problems in your swimming. If you feel that this breathing every stroke is not for you, why not change it up a little where you can breathe two times to the right and then two times to the left with the three strokes between. This is still much much better in terms of oxygen intake than breathing every third stroke at all times.

If you think you have the freestyle bilateral breathing ability down to 100% perfection, you can test your breathing skills by breathing every stroke. This means you breathe with every arm stroke and maintain the true rhythm of bilateral breathing. In other words, the rhythm is breathe right, breathe left, breathe right, breathe left . This is an advanced skill and you might feel quite dizzy if you try to do this for too long with too high of a stroke rate frequency. However, it is a great test of how well and efficiently you can breathe without sacrificing your freestyle streamline. If you can do this well without zigzagging all over the place, it comes in very very handy during your freestyle swimming races or swim workouts as you will get so much more oxygen than anybody else. If you think I am crazy, think again. This is a true pro skill which is used by the best of the best in the world.

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Here are some silly Thanksgiving songs adapted from familiar children’s tunes to sing at your family Thanksgiving dinner – guaranteed to bring smiles to all ages.

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If you enjoy an outdoors life, and are an experienced sailor, you may like to consider teaching people how to sail. Learn to sail on Sydney Harbour or become a sailing instructor and teach others how to sail on Sydney harbour, what a great place to understand what it takes to become a sailing instructor.

Think carefully about the teaching process itself, and whether you have the right personality, abilities and interest level for the task. All too often, experienced sailors forget how long it took for them to learn what they know, and only when they begin teaching do they realise what a lot is involved. Take time to plan things properly before you start teaching people who want to learn to sail.

The right personality and temperament is needed to instruct people how to sail, especially when teaching children. For instance, you will definitely need a lot of patience – it took you years to learn what you know, so you cannot expect your students to become experts within only a few lessons.

You will need to be flexible. Bad weather, a damaged yacht, faulty gear, students who don’t turn up for lessons, may put paid to plans you have made for the day. Also, your students will learn at different rates so you will have to adapt your time and plans for the lesson accordingly.

As everyone learns in their own way, you will need to be creative as well. Some people learn better through reading, others by speaking about what they are trying to learn. There are those who excel with practical things and those who are stronger with theory and academic subjects. You will need to change your approach from student to student, to get them to understand what it is you are trying to teach them.

As hard as it will be for you, you will need to trust your students. They will make mistakes, but you must let them try on their own, but be on hand should anything go wrong. Also, by showing that you trust them, your students will try harder to perform the task properly, and when they succeed, it will build their confidence.

As much as you want your students to know that you trust them, safety must remain a priority. Accidents can happen, especially when excitement or stress builds up. As an instructor you will need to be aware of everything that is going on during a lesson and be able to anticipate events before they happen!

To learn to sail Sydney harbour is a fantastic location where the Pacific Sailing School has been operating since 1977. It has trained over 20,000 people to all levels of sailing, Contact the Pacific Sailing School at http://www.positionmeonline.com/14781.htm to learn sailing, safety and fun on the world’s greatest harbour!

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Learning To Sail

In inland waters, the Navigation Rules allow a small boat cruising skipper to make passing arrangements on the VHF marine radio. How can you make sure that the other boat understands your intentions without any doubt? Find out the steps the pros take with this easy guide.

If you are anything like me, nothing quite grates on the nerves than someone on the radio that doesn’t know what to say. Or uses the wrong frequency for communications. Not only does that create confusion, but it could endanger others in peril.

Make sure you follow the rule of good seamanship when you use the VHF marine radio. Follow these five steps to success:

1. Initiate the call

Make the call on channel 16 FM. Most VHF radios monitor this frequency even with the radio tuned to another channel. But you must use it with caution because vessels in distress use it to send out MAYDAY calls. Change to another frequency as soon as the other vessel acknowledges your call (see #4).

2. Start with vessel type

Identify the vessel type you are calling, followed by your vessel type. Names aren’t too important. Unless you are overtaking another vessel (where you could see the name on her stern), you won’t know their name.

3. Locate yourself relative to the other vessel

Tell the vessel where you are in relationship to them. You might also estimate your distance from the other vessel. Are you one mile off their port bow or their starboard bow? Are you 1/2 mile off their port quarter or starboard quarter? Are you 100 feet dead astern?

4. Shift to a working channel

You will be asked to shift to a working channel. If the other vessel starts to talk on 16, you must ask them to shift to a working channel. Use channel 6, 9, 13, or some other non-commercial frequency. In any case do not–under any circumstance–stay on channel 16 to arrange passing agreements.

5. State your desired intentions

Request what you would like to do and state your intentions so that they can be understood by anyone aboard the other boat. “Request to overtake you on your port side” or “Request a port to port passage”. Wait for the other vessel to answer you. Take action only after the other vessel grants you permission.

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Example:

You are underway in the Intracoastal Waterway and wish to overtake a tug and tow on their port side.

*(Shift to channel 16)

“Northbound tug approaching marker 16 on the Intracoastal waterway, this is sailing vessel Freedom 100 yards dead astern of you; channel 16–over”.

“Sailing vessel Freedom, this is the tug Kingfish; shift and answer on channel 13–out”.

*(Shift to channel 13)

“Sailing vessel Freedom, this is Tug Kingfish on channel 13–over”. “Tug Kingfish, this is sailing vessel Freedom. Request to overtake you on your port side–over”.

“Sailing vessel Freedom, roger; go ahead–out” or “Sailing vessel Freedom, negative. I’ll be turning hard to port into the west channel in about five minutes. Please wait–out.”

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Notice how all communications use a minimum of words. This keeps your conversation brief, clear, and to the point. It also shortens the time you are keying the transmit button. Remember, as long as you have that keyed, other boats are unable to communicate on that channel.

Use these five easy-to-learn steps to establish yourself as a confident, experienced sailing skipper. Crystal clear communications will keep you and your sailing crew safe and sound for years to come, wherever in the world you choose to sail

Captain John teaches sailing skippers the skills they need to learn to sail like a pro! Get his popular free report “Ten Top Boat Safety Checks for Cruising Boat Skippers” at Learn to Sail at Skippertips.com.

John offers a free weekly sailing tips newsletter. Join his site to learn hundreds of little-known sailing tips and techniques with articles, videos, and live sailing forums at Learn to Sail at Skippertips.com.

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Learning To Sail

Did you know that you should fold your mainsail, Genoa, or jib sailboat sails at least once every sailing season. If you sail on a racing sailboat, each sail should be folded at the end of each race. This will increase sail life and save you big $$$s in replacement costs. Follow these five simple learn to sail tips to success.

All sails are coated with a layer of resin. Cruising boat sails have a softer feel–called “hand”–and use less resin than racing sailboat sails. This makes cruising sails easier to handle, more durable, and allows you to stuff them in a sail-bag while cruising.

Racing sails are much less durable. They come with a heavy surface coat of resin, or use one of the high tech fibers like Mylar. These stiff surface coats help sails hold their shape better in light to moderate winds. But they will break down fast if not cared for.

After cruising or racing, remove the sails from your boat. Follow these five steps to keep your sails in tip top shape:

1. Remove Leech Battens

Before you fold a mainsail, remove traditional or full length battens. Although you could fold these into the sail with care, a batten will stress the sail.

2. Find a Flat, Clean Surface

Lay the mainsail or headsail onto grass, the pier, or a clean floor space. If it’s windy, move the foot of the sail upwind. This will help control the sail as you fold it.

3. Fold the Sail like an “Accordion”

Have a partner help you. Each person should hold one corner of the foot. Reach up along the edge of the sail. Grab the edge and pull it down to the foot of the sail. Now, hold the corner of the fold, reach up and grab the edge again and pull it down over the first fold. Continue this process all the way to the head of the sail.

4. Roll the Sailboat Sail

With the mainsail, move to the edge with the tack. Roll the mainsail from the tack to the clew. With a headsail, move to the edge with the clew. Roll a headsail from the clew to the tack. Mylar or high tech sails should be stowed flat if possible. If you don’t have room and need to roll them, start at the foot and roll to the head.

5. Bag with the First Attachment On Top

Slide the sail into the sail-bag so that the first attachment point lies on top when you open the bag. In the mainsail, the clew should be at the top of the bag. On a headsail, the tack should be at the top of the bag. This makes the sailing crews job faster and easier when they bend on sails the newt time you want to go sailing.

Now you know five valuable sailing tips that will breathe new life into your sailboat sails for many years to come. This will save you money and your sails deliver maximum performance in power and speed–wherever in the world you choose to go sailing!

Captain John teaches sailing skippers the skills they need to set sail for a day, a week–or a lifetime! Get his popular free report “Ten Tips to Save You 00s on Your Next Small Cruising Boat” at Learn to Sail at Skippertips.com.

John offers free sailing tips, articles, sailing videos and newsletter at Learn to Sail at Skippertips.com.

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Learning To Sail

Keystone Resort is opening a new ice skating rink this winter!  Take a look at the pictures, and see the progress!  The rink will be a great addition to River Run Village in Keystone, CO, and a perfect complement to the existing rink in Lakeside Village.  The completion of the ice skating rink project is expected in December, and we will have all of the information you’ll need for the Grand Opening, including prices and hours of operation! Ice skating in Keystone will be the perfect activity for family and friends this winter!

This is the perfect time to head up to Keystone Resort for some great skiing, and amazing winter activities!  Contact a Vacation Planner today to plan your Keystone Resort vacation!

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Want to spend more time sailing and less time dockside, waiting for parts, repairs, or doing maintenance on your sailboat. To learn to sail, you need to go sailing, and that means you need to determine what you have to have aboard for comfort and which shore-based luxury items you can do without.

Here are three things I’ve never had aboard that have helped me sail more while others spend their free time laboring away in their slips!

Beef Up Your Icebox

Crewing aboard delivery yachts offshore helps me see which systems give skippers headaches the most. And refrigeration/freezers take the prize near the top. You can still eat like a king if you forgo such things as butcher meats or frozen entrees. Buy canned meats (ham, beef, chicken) instead.

Make your icebox more efficient with at least 4″ of insulation all around. Collect small, empty, individual size water bottles or soda bottles. Fill them with water, freeze them, and use them as a better, more economical substitute to store-bought ice.

Rig an Inner Forestay or Babystay

As wondrous as furling gear may be, veteran voyagers Lin and Larry Pardey rank it the #1 item that breaks down the most when they deliver yachts. It’s super complicated with a zillion parts and it puts up with severe use–and abuse–from sailors who just don’t understand how to use it the right way.

Go without the furling sails and return to the simplicity of a single wire forestay. Hank-on Genoas and Jibs last longer, cost less to maintain and repair, and help your boat perform its best on all points of sail.

If you absolutely must have a furling headsail system, then you must have a backup headsail system in place if you venture outside of protected waters. Rig a removable inner stay (sometimes called a “baby-stay)– just inside the headstay. This baby-stay serves as a great backup if your furling system fails, allows you to hank on a small working jib, lapper, or storm jib, and gives extra support to your mast when beating or reaching offshore.

Learn How to “Scoop” Air

Nothing beats air conditioning on a luxury yacht in the hot, steamy Caribbean waters…as long as it works! It’s one more big, complex machine that I’ve seen break down time and again. Enter the hatch scoop. The names are many–”wind scoop”, “super scoop”–but they all work the same way.

You pop open your hatches, attach the scoop to the lip and hoist it a few feet above the hatch. The panels of light, rip-stop nylon spinnaker cloth are arranged to “scoop” the wind and funnel it down through the hatch into the cabin below.

Cowl vent hoods on production sailboats are sized for a vessel underway–not moored or at anchor. When not underway, replace these with hoods with a scoop diameter 2 to 3 times the size of those that came with your boat. Turn each hood so that it faces the prevailing wind.

Keep your side ports open for good cross ventilation and to keep your cabin free of mold, mildew, and condensation. Make up mosquito screens for all side ports and hatches. Order “rain shields” so that you can keep side ports open when it rains. These louvered plastic fittings pop into each opening port (check out those offered by Beckson Marine, Inc.).

Learn to sail without some of these shore-based luxuries to spend more time sailing and less time tied up waiting for parts and repairs. You will keep more money in your cruising kitty and enjoy simpler, more economical small boat cruising–wherever in the world you choose to sail.

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Captain John teaches sailing skippers the skills they need to learn to sail like a pro! Get his popular free report “Ten Top Boat Safety Checks for Cruising Boat Skippers” at Learn to Sail at Skippertips.com.

John offers a free weekly sailing tips newsletter. Join his site to learn hundreds of little-known sailing tips and techniques with articles, videos, and live sailing forums at Learn to Sail at Skippertips.com.

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Learning To Sail

Swimator Blog
November 24, 2011
Final rating: 5.0

The Swim Smooth’s Clean Up Your Stroke DVD set is not your usual learn to swim program on DVDs. It is more of a series of short hints and tips addressing a few important aspects of an efficient freestyle stroke. The DVD is split up into a few logical sections: Breathing, Head Position, Leg Kick, Body Roll, Recovery, Hand Entry, Catch and Pull, Visualization. Paul Newsome, an accredited level II triathlon coach who coaches triathletes in Western Australia, will breakdown each of the parts of the Freestyle stroke into a few drills, so you can concentrate on one part at a time and don’t get all tangled up with trying to swim the full stroke while also trying to fix a problem.

Swim Smooth’s Clean Up Your Stroke DVD set

Breathing – Get the oxygen in

Breathing is the essence of any sport’s activity and swimming is not any different. Actually, a good breathing technique in swimming is even more crucial than anywhere else since we are a bit tied to a certain rhythm and cannot take a breath whenever we want. The first part of the Clean Up Your Stroke DVD explains the importance of bubbles and the usefulness of bilateral breathing as well as shows you some drills to make your breathing a bliss. If you want to know what bubble bubble breath stands for or what a very useful isometric exercise is, just get Swim Smooth’s DVD set and you will find out .

Head Position – Say no to neck pains

Your head position is one of the key factors which determines how efficiently your body moves through the water, so it is very pertinent to get this right. Paul describes the pros and cons of the two schools of thoughts regarding your head position in the water. The old school, water at your hair line vs. the new school with eyes at the bottom of the pool and water going over your head. Which one is better for you? I am a fan of the new school of thought, so if you are starting out your learn to swim endeavor, this is the way to go. Ones you become more advanced and go into open water or triathlons, then it is time to play around with your head position, depending on the water conditions and your body floating ability.

Leg Kick – Turn on the motors

Strong legs is one of the key spice ingredients in swimming. Without a good kick, you can forget it. Even though you should not kick very fast at all times when you swim, your entire learning to swim career revolves around drills which require a good kick for a good balance of your body. In the Leg Kick section, Paul discusses the proper way to streamline (or torpedo as they call it down under) and the drills that can help you with keeping your body in an arrow like body shape for as long as possible. He also shows you the right way to kick with a very simple yet effective drill as well as explains when you should utilize fins in your workouts to maximize their purpose for kick improvement.

Paul Newsome working with his swimmers

Body Roll – Rollin’, rollin’, rollin’

The importance of body roll was discussed on Swimator Blog many times and it is a key concept in swimming. Without a proper body roll, you will struggle to breath, you might suffer from shoulder injuries and you also will never reach your full potential in your swimming. Paul shows you an unarguable fact which proves that rolling your body is better than swimming flat. Then he explains and performs a few effective drills which will help you get the right balance and body roll in the water. For example, the 616 or 323 freestyle drill which helps you with improving your body roll and subsequently with bilateral breathing.

Recovery – Relax and enjoy

Recovery is the motion your arm/hand performs out of the water. This is what most of us see when we watch a swimmer in the pool or in the Olympics. However, instead of just aesthetic part of the stroke, the way a swimmer performs arm recovery determines how effective the swimmers stroke can be under the water. In the Recovery section of the DVD, you will be introduced to Alexander Popov drill which made the Russian swimming tsar the beautifully graceful swimmer as he was. Paul will also show you the difference between high elbow and straight arm recovery and how they affect your stroke.

Hand Entry – Don’t over think it

How you enter your hand into the water usually determines how well you can grab onto water and push yourself through the water at the later part of the stroke. Fingers first, flat hand, crossing over or thumb first? Those are just a few concepts Paul addresses in the Swim Smooth’s DVD section called Hand Entry. Furthermore, if you suffer from shoulder impingement, perhaps Paul’s Spearfish drill for hand entry practice could just be the thing to get you rid off the pain.

Paul Newsome explaining the importance of a high catch

Catch and Pull – Go forward

“To S pull shape or not to S pull shape, that is the question ”. If you ever wondered, how your hand/arm should move through the water during freestyle, wonder no more. Don’t be stuck in the 80′s and forget about S pull shape. Pull straight through and maximize your swimming force. In the Catch and Pull part of the DVD, Paul Newsome explains why the S pull shape is an old school thought and why it is inefficient. He than goes on to explain what sculling is and how mixing cold and warm water in your bath tub could actually be an important motion in learning the under water pullthrough in swimming (btw, this is one of the best analogies to explain a concept in swimming I have heard in a long time). Finally, Paul talks about the time and place for using paddles and pullbuoys, which goes hand in hand in what I am preaching on the Swimator Blog, trying to get all the triathletes to start swimming smarter and not just following what they see in other inexperienced swimmers as triathletes.

Visualization – Smooth swimming is priceless

Some of us like to learn by reading, some by listening, some by watching. We all are different, however, no matter what your learning style is, if you combine two or three of these learning styles together, you will be more likely to succeed. In swimming or any sports, seeing someone perform the particular motion and trying to mimic this motion is priceless. In the last Visualization section of the DVD, Bill Kirby, a 2000 Sydney Olympic gold medalist from an Australian relay team will swim for you for a few minutes, so you can visualize his lean and smooth stroke next time you are in the pool. Give it a shot, it could just do wonders for you.

Clean up your Freestyle stroke

Bonus, who does not like bonus?

There are a few extras included as a bonus in the DVD. You can learn how to improve your stroke rate with the revolutionary Metronome device, how to write your own swimming workouts, what is the equipment that should definitely be part of your swim gear bag and more. An important Open Water Skills section is also included. It is loaded with tips on wetsuit purchases and specific open water swimming drills. Even though swimming is done in the water, to be a good and healthy swimmer, you need to have some core strength and good flexibility. In the last extra section, Paul will guide you through some important stretches to improve flexibility and some dryland exercises to help you gain the right swimming muscles strengthen. The third and last DVD included in the package contains a full 8 week program for you, so you have some initial guidance in and out of the pool to get you started on your way to perfect freestyle stroke.

Finally, if you really want to see Paul Newsome in his sexy blue swim suit , you should definitely get his DVD set. If this does not entice you, how about a great English and Australian accent guiding you through your swimming stroke correction drills .

Summary: Pros and Cons

So, there you have it. The Swim Smooth’s Clean Up Your Stroke DVD set is a very nice resource for swimmers who are looking to improve their freestyle stroke or just overall swimming fitness. All the different sections have a nice guidance from Paul as well as a few example swimmers in the water with a commentary and text to explain what you should be focusing on and what you should avoid. Each section also has some examples of how not to do it which in my opinion is priceless comparison for the visual learners out there. In a way, listening to Paul is like having a coach on the pool deck tell you exactly what you should be doing.

I’d say that the Clean Up Your Stroke DVD is targeted towards swimmers who have already acquired some basic skills and are now looking to make their swimming more efficient and streamlined. The breakdown of the DVD into meaningful parts of the freestyle stroke brings a quite logical view on what an improving swimmer should focus on. I would not recommend this DVD to true novice swimmers who are just getting accustomed to the feeling of their bodies in the water as the concepts, yet not advanced, are a bit tough to apply to your swimming if you struggle with some basic body and head positions. I’d mainly recommend this DVD to all the folks who can already swim up and down the pool a little and are feeling frustrated that they are not really improving anymore or just don’t know where to go next with their improvements.

Remember, focus on one thing at a time and if you start feeling like all is going to hell, then stop, refocus and try again. Otherwise you are just waisting your time.

Final rating: 5.0

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