Olympic gold-medalist Rowdy Gaines has swimming tips if you're an older swimmer, or returning to the pool after years away.
Gaines won three Olympic gold medals at the 1984 Los Angeles Games and is widely known as the “voice of swimming” for his coverage of the Olympics with American network NBC.
Swimming is an all-around exercise with water providing mild resistance. It’s low-impact, offers a complete workout and is suitable for all ages.
“Of course I'm biased, but I will stack swimming against any other exercise out there, especially as we age,” Gaines told The Associated Press. “And swimming is one of the few sports you can do forever.”
Gaines missed out on a shot at winning a handful of medals at the 1980 Moscow Olympics, which the United States boycotted. Gaines set 10 world records between 1978 and 1984 and was the heir in American sprinting to Mark Spitz and a predecessor to Michael Phelps.
Gaines is 66 and said his 90-year-old father, Buddy, is back training for a meet for older swimmers early next year. He said his father has not swum seriously in, perhaps, 70 years.
Gaines stayed away from advice around strokes, detailed workout plans, and specific training suggestions. His tips are geared for older swimmers and those retuning after a long layoff — perhaps decades.
Defog your goggles, slip into the pool, grab your kickboard and let's get motivated.
Take time to work on your technique. Most recreational swimmers use the freestyle stroke, also known as the front crawl. But his advice also applies to breaststroke, backstroke and butterfly.
With freestyle, Gaines preaches taking long, smooth strokes — not short, choppy ones. And for freestyle swimmers, keep your head in the water and aligned with your body.
“Water rewards efficiency,” said Gaines, who won his three gold medals in the 100 free and two relays. “It has nothing to do with power. I think a lot of first-timers feel like they have to power their way through the water and that is not true.”
Build distance and endurance slowly. Maybe a few decades ago you could swim non-stop for 30 minutes. You won't be able to after a long time away.
Start with a 200-yard (meter) workout. Swim 25 yards (meters) and rest until your heart rate slows. Do this eight to 10 times “and then get the heck out of the pool,” Gaines said.
“You don’t want to overdo it to start with and then get frustrated and think you can’t do it,” he said. “You need to increase your total distance little by little.”
Gaines suggested the goal is a 20-30 minute workout, three times per week. Swimming relies on getting a feel for the water, which requires steadfastness.
“Three days a week is the sweet spot,” he said. “If you are doing less than three days a week, it’s really tough to develop the consistency you need.”
This is common sense, but take time to warm up. Do this on dry land, perhaps, before hitting the water. Do stretches, work your shoulders, and work on some strength training.
It's no secret that some swimmers experience lots of shoulder pain.
“You have to listen to any pain,” Gaines said. “Pain is a lot different than fatigue or strain. Pain is real. If you are feeling fatigue and strain, that's good. If you are feeling pain, that's bad.”
If something hurts, stop and change your workout.
If you swim freestyle, Gaines suggested adding in a bit of backstroke to loosen the shoulders and add strength. Breaststroke in also easier on the shoulders. Butterfly, however, is tough on the shoulders.
Gaines emphasized keeping it fun and getting comfortable in the water. Not fighting it.
“Learn to feel the water,” he said. “The small goal of just feeling the water is much more important than many other things. Swimming is not easy. You are not always going to feel good swimming. But you are going to feel great when you’re done.”
He also emphasized varying your workout — meaning time, distance and strokes to keep in fun and interesting.
Swimmers need to stay hydrated. It's not generally a problem for recreational swimmers, but swimmers perspire while swimming. The warmer the pool, the more this might be a problem.
Gaines reminded that pool temperatures vary, but 80 degrees F (27 degrees C) is about right. Warmer temperatures can lead to more dehydration.
He also suggested training aids such a swim fins, paddles or pull-buoys, which are also another part of adding variety.
“I really don’t like to swim, but I love the feeling of being done,” Gaines said. (Remember, this revelation is from a decorated Olympic athlete.) “I crave that feeling when I get out of the water. It's the endorphins. It's definitely mental for me.”
Gaines said he swims six days a week, usually between 2,000 and 2,500 yards (meters). He said about 40% is freestyle with three 20% sections of backstroke, breaststroke and kicking.
“You want to have variety for that recreational swimmer because swimming can be boring,” Gaines said. “However, swimming can almost be meditation, even for that three-day a week, recreational swimmer.”
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Former Olympic swimmer Rowdy Gaines swims, Tuesday, Nov 11, 2025 at a pool in Salt Lake City. (AP Photo/Tyler Tate)
Former Olympic swimmer Rowdy Gaines sits poolside, Tuesday, Nov 11, 2025 at a pool in Salt Lake City. (AP Photo/Tyler Tate)
Former Olympic swimmer Rowdy Gaines swims, Tuesday, Nov 11, 2025 at a pool in Salt Lake City. (AP Photo/Tyler Tate)
MIAMI (AP) — It has been nearly three decades since a Democrat held the mayor’s office in Miami, a span of futility the party is hoping to reverse during a special runoff election this week in one of the last electoral showdowns before next year’s midterms.
While it is a local race, this election has become the latest test of the nation’s political mood nearly a year into President Donald Trump’s second term.
Trump and other big-name Florida Republicans, including Gov. Ron DeSantis and Sen. Rick Scott, have weighed in for the conservative candidate, former city manager Emilio Gonzalez, in the otherwise nonpartisan race. Nationally known Democrats, including former Transportation Secretary Pete Buttigieg, have offered support on behalf of Eileen Higgins, a Democrat who served on the county commission before winning a runoff spot last month.
An upset for the Democrats on Tuesday would give the party an additional burst of momentum heading into a crucial election year when control of Congress will be at stake, especially in a region that has become increasingly friendly turf for Republicans and where Trump plans to build his presidential library.
Higgins, who lives in the Cuban enclave of Little Havana and had represented a district that leans conservative, proudly wears the label of “La Gringa,” a term Spanish speakers use for white Americans. A Spanish speaker herself, Higgins has focused her campaign relentlessly on local issues such as the cost of housing while capitalizing on national ones, including the treatment of immigrants under the Trump administration in a city with sizable Hispanic and foreign-born populations.
“I have been a Democrat serving in a primarily Republican district, and all I have done is work for the people,” she told The Associated Press.
Miami is Florida’s second most populous city, behind Jacksonville, but is the epicenter of the state’s diverse culture and is among the nation’s most prominent international destinations, giving its mayor an outsize platform.
The city of 487,000 is part of Miami-Dade County, which Trump flipped last year, handily defeating Democrat Kamala Harris after losing the county to Democrat Joe Biden in 2020. A loss for Gonzalez would be perceived in Florida as a setback for the GOP and Trump.
Christian Ulvert, Higgins’ campaign manager, said early returns of mail ballots are encouraging. About 44% had been cast by registered Democrats as of Thursday, a day before early in-person voting began, compared with about 30% by registered Republicans.
“What you’re seeing is great Democratic enthusiasm and turnout that matches that enthusiasm,” he said.
Higgins, who would be the first non-Hispanic mayor of Miami in almost 30 years if elected, said she is confident she will receive support not only from Democrats, but also from unaffiliated voters and some Republicans because of her work as an elected official.
Her pitch to voters includes finding city-owned land that could be turned into affordable housing and cutting unnecessary spending. She was asked during a recent forum sponsored by the Greater Miami Chamber of Commerce if she would try to turn the more ceremonial role of mayor into a full-time job and not take on other work, something that raised ethical concerns for the current mayor, term-limited Francis Suarez.
“I do not have outside employment now. I was a full-time commissioner. I’m going to be a full-time mayor,” Higgins said as the interviewer continued to press her about whether that meant not accepting any outside employment.
In a blunt-talking style, Higgins responded sternly: “All right, do I have to say it more clearly? No! It’s a full-time job.”
While Latino voters nationally have traditionally leaned Democratic, Republicans in Florida have found strong backing among Cuban, Venezuelan and Nicaraguan immigrants, who resist socialist inclinations likened to the ones from the governments they fled. Trump tapped into those sentiments in winning Miami-Dade County last year, a turnaround from his 30 percentage point loss there to Democrat Hillary Clinton in 2016.
Yet some Florida Republicans began sounding the alarm after November’s elections, when Democrats secured wins in nationally watched governor’s races in New Jersey and Virginia. Both winning candidates had strong performances with nonwhite voters, and the Democratic winner in the New Jersey race received two-thirds of the Hispanic vote, according to the AP Voter Poll.
Those results were largely seen as a reflection of concerns over rising prices and the Trump administration’s aggressive immigration policies.
U.S. Rep. Maria Elvira Salazar, a Republican whose district includes the city of Miami, called the elections elsewhere a “wake-up call.” Ileana Garcia, a Florida state senator who in 2016 founded the group Latinas for Trump, has said about immigration arrests that “what we are witnessing is inhumane.”
Gonzalez, a former director of the U.S. Citizenship and Immigration Services under Republican President George W. Bush, said during a debate sponsored by Miami's CBS affiliate that he supported immigration arrests against those who committed crimes. But he demurred when the moderator said most of those arrested had not committed violent offenses: “But this is a federal issue," Gonzalez said. "This is not an issue that has to do with the mayor of Miami.”
Higgins has spoken about Miami’s signing on to a federal program that delegates immigration authority to local police, county sheriffs and state agencies and said she would find legal options to unwind that decision to rebuild trust between residents and law enforcement.
“When we start to enforce whatever shenanigans is coming out of the federal government to just randomly pick people up, we could erode that trust,” she said.
Higgins has received support from Florida Democrats looking to show the party still has a foothold in the formerly swing state.
Some Democrats who could be considering a presidential run in 2028 also are backing her campaign. Buttigieg encouraged voters in a video to make a plan to vote for her, and U.S. Sen. Ruben Gallego of Arizona planned to join her on Sunday for early voting stops.
Many of the local issues at play in the race resonate nationally, including income inequality and one of the nation’s least affordable housing markets.
Gustavo Ascani, a 30-year-old Miami voter, said the city has long-standing problems that need addressing. He said he has not decided whom he will vote for, but said tackling homelessness and traffic is a priority for him.
“Maybe Republicans have overlooked, after having locally been in power for so long, certain issues that are important for the people in Miami,” Ascani said.
Robin Peguero, a former prosecutor who is running for the chance to challenge Salazar for her congressional seat, said voters’ concerns center around affordability, an issue that has become a focal point of both parties after Democrats' wins in New Jersey and Virginia.
That includes the sharp health insurance premium spikes expected to start Jan. 1 after subsidies under the Affordable Care Act expire. The Obama-era health law remains popular in South Florida, and recent polling shows most people who will be affected by the increases blame Trump and Republicans.
“It’s kitchen table issues, whether it’s an election for local officials or whether there is an election for the president,” Peguero said. “It’s a rejection of what is happening in this country.”
Gustavo Ascani, a digital content creator, speaks about the upcoming Miami mayor runoff election, Thursday, Dec. 4, 2026, in Miami. (AP Photo/Marta Lavandier)
Former Miami-Dade County Commissioner and candidate for Miami mayor Eileen Higgins, speaks at a Miami Chamber of Commerce event Thursday, Dec. 4, 2026, in Miami. (AP Photo/Marta Lavandier)
FILE - Florida Gov. Rick Scott, right, laughs with Emilio Gonzalez, director and chief executive officer of the Miami-Dade Aviation Department, center, and Jose "Pepe" Diaz, Miami-Dade County commissioner, left, after a news conference at Miami International Airport, Wednesday, Aug. 19, 2015, in Miami. (AP Photo/Lynne Sladky, File)
Former Miami-Dade County Commissioner and candidate for Miami mayor Eileen Higgins, speaks at a Miami Chamber of Commerce event Thursday, Dec. 4, 2026, in Miami. (AP Photo/Marta Lavandier)
