Mixing up your workouts for the Summer

Many swimmers have club teams that they can train with over the summer. While I do have the option of swimming with a club team this summer, I want to pursue other methods of working out. Some people like swimming year round, but some of us like to spice up our training by doing exercises out of the pool. This is crucial in keeping the love of the sport, by taking a break and hanging up the suit. Here are some activities you should look into if you want other options besides tedious swim practices:

1. Bicycling- This summer try taking your bicycle instead of your vehicle everywhere you go. This will keep you endurance will giving you some fresh air.

2. Boxing- I looked online and found various boxing clubs around my area. There are many more places than you would expect. Boxing sounds like fun, and it is going to keep me on the edge!

3. Gym Membership- This summer I am also joining a local gym by my house. I would like to focus on muscle strength. Initially, if you have the extra dough, I highly recommend investing in a personal trainer. They will show you the ropes of the gym, as well as advise your diet.

Hope this helps! Switching it up can be very refreshing and I urge you to try it.

Keeping in Swim-Shape on Vacation

We all need a break from our busy lives at some point. A trip to the beach or ski resort may be great for recovery; mentally and physically. Beware however, that getting out of shape is a common downside of taking vacations. Here are some steps to keeping your figure (and six pack) while on vacation:

1. Drink Water- plenty of it! When you're not visiting the happy hour lounge you should be consuming H20 instead of high calorie beverages. Water doesn't have the added carbs and is great at keeping your metabolism boosted. It its chilled your body will burn an additional 60-70 calories that day in order to keep your body temperature where it needs to be. Drink water and your midsection will thank you later.


2. Do sit ups, push ups, and body squats- if you are staying in a hotel or a guest bedroom, these exercises are excellent in keeping your muscles strong. Sit ups, push ups, and body squats are convenient because all you need is some clear space. They can be done anywhere, the beach or even in the depths of the amazon in a hut.


3. Don't Super size it- Just because it is vacation time doesn't mean you should be overindulging every-single-meal. While going back for seconds is alright every now and them, stock to one portion of an evenly balanced meal.

Have fun on your vacation, remember to bring sunscreen and don't come home with fat as your souvenir.

Latex Caps vs. Silicon Caps

Many swimmers are faced with the dilemma of having to choose between wearing a latex cap or a silicon cap. Both have their downsides and benefits. Which is better?

Latex Caps

• Cheap- $2



• Many Variations- more designs, brands, and logos. (you can also customize your latex caps online.)



• Average Life- 3-6 months

Silicon Caps

• More Costly- $7-12



• More convenient- Easier to put on because it is more flexible



• Average life- 1-2 years

I prefer sill icon caps over latex. I have found that latex caps give me headaches and often pull out a few of my hairs. In the end it all just depends which kind you prefer.

the Art of Long Distance Swimming

Being able to swim long distance requires you to be in top-notch shape. At high school states, I came in second place in the 500 yard freestyle. This event is considered a long race (it is 20 lengths of the pool).

Yes, long distance swimming is painful and may seem boring. There were practices where I thought my goggles had a leak in them because they were full of water. But I later found out that my goggles were filled with my tears! (Yes swimming can be brutal). But in fact, it is extremely beneficial to your overall health and there are many life concepts long distance swimming can teach you.

Here are some pointers to get started on your path to swimming great lengths as well as a few of the benefits:

1. Gradually increase your yardage: Long distance races can be categorized as anything above 400 yards/meter races. If you are new to the swimming realm, up your practices by 300-500 yards a day. Once you are up to 5,000 yard practices you should be well on your way towards excellence.

2. Cross train: Want to build your endurance in a short amount of time? Hop on your bicycle and get wherever you need to go. This year for Christmas training, I rode my bicycle from my house to the pool for swim practice twice a day. I noticed a substantial increase in my leg strength in about 3 weeks.

3. Get plenty of Rest: In order for your body to make the changes you demand, it must get the proper rest. Aim for at least 8 hours of sleep every night (During season I would sleep about 10), you're going to need it!

Benefits: the benefits of pushing yourself to swim long distance are countless. You will gain a determination to succeed that can be carried with you for life. You will learn that your body can be pushed much farther than you ever thought possible. You will also be able to eat whatever, whenever and have zero repercussions.

Good luck, pound out those yards!

Swimmer of the Day- Amanda Beard

Name: Amanda Beard

Height: 5'8"

Born: October 29, 1981

Education: University of Arizona


Amanda Beard's achievements are numerous. Having gone to the Olympics four times, and winning seven medals, she certainly has caught the media's attention. Her swimming opened the doors for modeling and in 2007, Amanda Beard posed nude for Playboy. She has also modeled for various other magazines including Sports Illustrated and Maxim. When she is not seducing every man in the World by her piercing eyes she is a spokeswoman for 'Defenders of Wildlife'. Amanda also takes an active role in 'PETA' which is an anti-fur organization. In 2008 she joined the cast to become a correspondent for The Best Damn Sports Show Period. Talented, beautiful, and smart, she is the creme de la creme of female swimmers.

Swimming- the most demanding sport?

It can easily be argued that swimming is the hardest sport. Some of these reasons reveal why it is so demanding: the lack of oxygen the athlete has because his/her face is constantly in the water, how every part of the body is used during an event, and the energy needed to perform well (let alone a minimal 4 hours of swim training a day). While I believe swimming is indeed a demanding sport, I also know that other sports can be equally or possibly even more demanding. Wrestling, Cross Country, and Cliff Diving are among few of the sports that come to mind. What sport do you think is the most demanding?

Swimmer of the Day- Gary Hall Jr.

Name: Gary Hall Jr.

Height: 6',6"

Weight: 218

Born: September 26, 1974






Gary Hall Jr. has won four Olympic medals in 2000, and was at one point the worlds fastest 50 meter freestyler. He is definitely one of the most talented American swimmers. Not only did he do what most people could never even dream of, but he did it after being diagnosed with type 1 diabetes. During his training season he would need 10-12 insulin injections while closely monitoring everything he ate. He truly is a hero to the swimming community.

Michael Phelps, Greatest Athlete of All Time?

Being a swimmer, I probably have a biased opinion of Michael Phelps as being the greatest athlete. The truth is that while I believe that he is the greatest swimmer of all time, he may not be the greatest athlete. Babe Ruth, Michael Jordan, Tiger Woods are among few of the many possibilities of athletes whose names can be regarded as the most talented athletes ever. Even Lard Hamilton comes to mind (he has the record for riding the tallest wave and created the sport of extreme surfboarding). Who do you think the greatest athlete of all time is?

(Laird Hamilton riding a paddle board in Hawaii)

Competitive Dives From Starting Blocks

In competitive swimming there are two types of racing dives. While both have their pros and cons it all comes down to which dive feels better for you.

Track Start- The first, known as a track start, is down with one foot forward and one foot back. The forward foot is placed with the toes curled over the edge of the starting blocks. The back foot is positioned wherever it feels most comfortable for your (as long as your feet are placed shoulder width apart). The benefit of this dive is that it is much faster in terms of response. When the official "beeps" for the swimmer to go, the track start will have you in the water immediately.

Butterfly Start- The second start is primarily used in races that involve butterfly events. Both feet are close together curled over the edge of the starting block. While this dive is not as responsive as the track start, it is much more powerful. You are guaranteed a couple more feet off of your dive.

Try both and see which one best suites you. I prefer the track start but the butterfly start seems easier. Make a splash!

How to: Log Daily Exercise Entrees Effectively

This year I decided I would monitor how many yards I swam, miles I ran, and calories I ate every day by writing it down in a journal. Not only would I write down the facts of my daily life but also other elements such as how I felt. This journal was beneficial in showing me how to maintain my body to always feel its best.

Exercise journals track your progress and they are great tools in becoming a healthy person as well. Here are some tips I learned from keeping up my daily entrees:

Always log your water intake- Not only does drinking enough water keep you hydrated, it helps loose excess weight.

Make exercise logging a part of your daily routine- You usually take a shower at the same time every day, why not find a time to add entrees? I kept my current by adding my logs at night before I went to bed.

If you take a few days off of posting don't panic- Many people think that their exercise journals are ruined or compromised if they forget to keep it updated once or twice. As long as you are looking at the big picture and posting most of the days the little things or boo boo's will work out. Don't sweat it.

I highly recommend keeping an exercise journal. The benefits are endless and all it takes is 5 minutes of your time to post a daily log.

Pre-Meet Movies to Get your Blood Flowing

I currently swim for Catawba College in North Carolina. Having been voted Captain this year, I organized a few nights this season to get the men's team together outside of the pool. We discussed goals and the best route in order to achieve these goals. Before big swim meets the men's team would vote on a motivational movie for us to watch to get us ready for our races. Here are five great movies that will give you an edge over other athletes in any race, game, or practice:

1. Without Limits- The story of America's greatest runner, Steve Prefontaine. His motto was work hard and play harder. I like it because it is based on a true story about a man pushing his body the most he can.

2. Never Back Down- This movie is guaranteed to boost your testosterone. It is a film based on underground fighting; like a karate kid on steroids. The acting is mediocre at best, the storyline is terrible, but if I you want a movie that will have you jumping out-of-your-seat while throwing two fists in the air I recommend it.

3. Friday Night Lights- This is a rather darker sports movie based on the pressures of high school football and the stresses to win. I always walk away from that movie feeling like my life is a cake walk compared to the characters in the film.

4. Troy- Based on Homer's epic story, this film circles around Brad Pitt's character Achilles. The blood shed and slow motion fighting scenes are great to watch before any athletic event. There is nothing more savage than thousands of men slashing at each others throats with swords in my opinion.

5. 300- "This is Sparta!" Frank Miller's, 300 is the best underdog movie in film history. 300 Spartans against a flood of thousands of Persians in an effort to keep their freedom. Whats more motivational than that?

Watch any of these movies before you're up against a challenge. They will give you a maximum competitive edge!

Pump Up songs to get you Swim-Ready

Sometimes you may feel sluggish or unmotivated to dive into a cold pool and swim tedious laps. I've hit that wall many times when I just didn't want to get up and get after my training. After a decade of playing sports I realized that the remedy for feeling lazy is music. Here are a list of songs that motivate me taken straight off of one of my play lists. I spent a week searching for songs on the Internet and talking to friends that would be sure to light a fire under my feet.

Here are my top 10 favorites:


1. Cake- Going the Distance


2. The Offspring- The Kids Aren't Alright


3. Papa Roach- To Be Loved


4. Eve 6- Inside Out


5. Harvey Danger- Flagpole Sitta


6. Papa Roach- Scars


7. Muse- Supermassive Black Hole


8. Matchbox 20- Lets See How Far We've Come


9. Kevin Rudolph- Let it Rock


10. Kanye West- Stronger

I have these loaded on my Ipod. Music is not only a great pre-race mind booster but I also use my 'get up and go' songs to run to, drive to, and most of all , live to.

Pros and Cons of Swimming on a Regular Basis

Being a swimmer, I may have a biased approach of talking about the positives and negatives of swimming laps on a daily basis. While this may be true, I also have thousands of hours logged in the pool and have a better understanding of the effects swimming has on the body. While most of them are great, there are a few downers as well.

POSITIVES-

• You can eat whatever, whenver, all the time: swimming every hour only burn an average of 500-1000 calories but it revs up your metabo9lism all day leaving you hungry, even after 8 double cheeseburgers and 2 large fries.


• Your Muscles get toned/ shoulders get bigger: swimming is an excelletn aerobic exercise that burns fat leaving you to be all muscle and bones.


• YOu develop a strong work etiquette: than can be applied in other areas of your life to the grave.

NEGATIVES-

• Dry skin/fried hair: chlorine has hair damaging properties and dries the skin making it read and sensitive. The best prevention is to wear a swim cap and to apply lotion after taking a swim.


• Feeling Tired: on average during two-a-days I will go to bed at 9 and wake up at 6, an average of 9 hours sleep. Sleeping more at night as well as afternoon naps are common among swimmers who are consistent in their training.


• Chlorine Smell: Hmm Hmm that smell of chlorine will stay with you no matter what if you swim daily. Like it, maybe even learn to love it because its stuck with you as long as you're stuck with swimming.

In the end however, the benefits definitely outweigh the downsides.

Preparing for an Open Water Swim

Last summer I signed up for a 10 k open water beach swim in Orlando FL. I wish I knew a head of time the task the lied ahead of me. The four hour race taught me valuable lessons on preparing for future open water swims. here are some pointers if you are considering swimming across a canal, lake, ocean, river...

Proper Hydration- Drink water! A good rule of thumb is to take your body weight and divide by 2. That number is how many ounces you should drink within 8 hours of the swim. Becoming dehydrated is dangerous in the swimming realm because most of us do not realize how much we sweat while swimming.

Ditch the Swim Cap- Male or even female, swimming caps are a terrible instrument to use while swimming open waters. i remembered ripping off my cap 10 minutes into the ocean race because I was burning up. Half of your body heat leaves through your scalp so wearing a swim cap will only increase your body temperature leaving you lightheaded and dizzy.

Bring Power Gels- Before the race, I was surprised to see other swimmers stuffing power gels down their swimsuits. My coach Chris Anderson (Comets Swim Club in Pembroke Pines FL), told me that power gels area good source of energy and are easy to shoot down in the ocean in the middle of a long race. Who would of thought?

Additional things to remember include wearing dark goggles (to keep from being blinded by the sun), and lifting your head every once in a while to make sure you're not straying from the course. Good Luck!

Checklist Chart for Going to the Pool

If your occasional swimming evolves into something more routine, you may want to invest in various swimming tools. These products are intended to aid you in becoming a more effective swimmer. Some are focused on helping you achieve better technique; others make you faster. Here are the top three additional swim tools to help you become a better swimmer:

1. Fins ($20.00-40.00)- Find a size that fits pretty snug. If you're feet are still growing buy one size larger and wear socks when you wear them. Not only will finds make you faster, but also force you to utilize your core muscles.

2. Pull Buoy ($10.00)- This foam based buoyant device is placed between your legs just about the knee. It allows you to swim with only your arms. The pull buoy's primarily responsible for allowing you to feel or "catch" the water with your hands while building your shoulders and triceps muscles.

3. Snorkel ($45.00)- The competitive swimmers snorkel straps to your forehead and allows you to swim quickly without it budging. The snorkel builds lung strength as is great for your swim stroke. With the competitive snorkel your head is placed in line with your spine and shoulders- the perfect swimming posture.

Not only with these apparatus' help you swim faster and more efficiently, they'll make time spent swimming much more enjoyable as well!

LZR- the Fastest Racing Suit ever made

Every American at the 2008 Beijing Olympics sported an LZR swim suit for more than just sponsorships. The LZR (made by SPEEDO), is the fastest swim suit on the market. It has been designed to keep body composition in a near perfect swimming posture. Marked at 400 dollars, it is definitely worth the money for somebody who has accomplished making national team status. The LZR has been engineered to mimic shark skin and repels water for at least a half a dozen races...

How to hold your breath longer

Holding your breath is an important part of any kind of swimming. Every stroke involves the swimmer holding their breath even if their doing backstroke (because of flip turns). In order to increase the duration of time an individual can hold their breath underwater they must practice, practice, practice. The ability for someone to hold their breath increases lung strength and forces oxygen to be better utilized throughout the body. Here are a few exercises that can be done to increase the length of holding ones breath:

• Go under water for as long as possible. As your coming up for air, make sure your lungs are free of oxygen (blow out as you rise). Take a deep breath and re-submerge. Repeat this process three times. After the third time take a couple minutes and relax. Then repeat the first steps three more times.


• Try to swim from one side of the pool to the other with as little of breaths as possible. One you reach the other side take a minute rest and repeat 5-8 times.


• Hold your breath wherever you are and with whatever you're doing. Its a great way get your blood pumping!

Try these exercises and you'll be in underwater city. BOOYAKASHA

Crosstraining on land to be faster in the water

There are many professional swimmers who swim up to 5 hours a day in order to stay in top notch shape. While the time spent in the pool is optimal in increasing performance, some swimmers prefer to cross train. This involves training not only in the water, but mixing it up on land as well. Cross training is beneficial to athletes of every sport in that they can utilize every single muscle of the body. Cross training activities include:

1. Weight Lifting- great for increasing strength/size while promoting explosive reflexes in muscles. Tips include:

• Rest at least 48 hours before reworking muscle groups


• Take at least one-two days off for recovery


• Drink approximately one gram of protein for every pound of weight to increase muscle mass

2.High Intensity Interval Training (HIIT)- method of running that speeds metabolism and aids in fat loss. ex of HIIT-

• 10 minute warm up (easy jogging)


• 1 minute sprint ( I hold about 6 minute/mile pace)


• 1-2 minutes recovery easy jog (about 10-12 minute/mile pace)


• Repeat 5-8 times


• 5 minuets cool down-steady decrease speed to power walk

3. Bicycling- Many road bikes (the types with thin tires that riders use special to clamp into the pedals) can be well over 1000 dollars. I went to Walmart and bought a generic brand of road bike for 90 dollars and it works great. Biking is not only fun but is easy to do. Benefits include:

• Increase in endurance


• Increase in VO2 max


• Stronger legs and core

Crosstraining not only keeps things fresh but helps an individual maintain a love of their sport by avoiding redundancy.

Michael Phelps- Hitting the bong after 8 gold medals

Michael Phelps has been living up his lost youth since his outstanding performance at the olympics this summer. Being cast under a negative spotlight for photographs of him smoking out of a bong, not to mention placing a 4000 dollar bet on a beerpong game (and losing!) have placed him under a lot of pressure.

His family and friends have all seemed to have lost respect for him. While he has been engaging in illegal activities, I believe that what Phelps does is up to him. He has achieved something that no one ever has before, and deserves to have some fun. This is what happens when someone spends twenty years of their life swimming laps, They eventually go nuts@!

Overtraining Is A Risk in Competitive Swimming

For the last month I have been feeling sluggish and fatigued. I lost my motivation to go to classes and hated being in the water; I felt no excitement from being a swimmer. After two weeks sleeping twelve hours a day and not having the strength to go to the gym I consulted my family doctor and swim coach. " Why have I gained 15 pounds, felt more lousy than ever, and not have the typical drive to succeed in life?" The answer: Overtraining.

Overtraining is a real condition that can be applied to any sport or even an overabundance of excessive excersize. I suffered from longterm Overtraining syndrome, the side effects included:

1. Loss of motivation

2. Muscle soreness

3. Constant Fatigue

4. Higher Stress Levels

5. Increase or Decrease in weight

6. Less Active

It made sense. For four months I had been continously training for 4-5 hours a day, getting ready for my college conference meet. I would go to swim practice for an hour and a half in the morning, followed by a 3 mile run outside. Even practice would be an hour in the gym, followed by a 2 and a half hour swim practice. Some days I would swim three times a day, unlocking the pool at night and swimming alone.

For a while I felt great. Out of nowwhere a like a hammer to my head, my body felt absolutely lousy. It took a month of my body recovering itself and healing its muscles before I felt better again.

My advice, don't overlook rest. Working out monday through friday is great, but take a day or two off a week and recuperate. Overtraining can happen to anyone, BE CAREFUL!

I shave my legs on a regular basis and I am a real man.

Most men don't shave their bodies, but I do on a regular basis. Why? As a competitive swimmer, I have less resistance in the water with my body shaven. Having a shaven body creates less drag (friction in the water) to make swimming more smooth. This creates the effect resembling a fish swimming in water. Shaving is not just about shaving the hair off, making my legs feel really good, and creating less resistance in the water. It is also about taking the dead layer of skin off to make the body more smooth. Having a smooth body makes you more powerful in the water, which is VERY IMPORTANT in competitive swimming. It is most optimal to shave right before a race because hair growth and the accumulation of dead skin cells are constant. Here are some shaving tips to keep in mind if you ever want to try your hand at competitive swimming.

1. Begin by shaving along the direction of hair growth (typically down) to help avoid razor burn.
2. Buy disposable razors because it is easier to clean up the mess. It is typical to use one disposable razor per limb shaven on your body.
3. If you have a hairy body, try to use an electric shaver on your body first before shaving with the disposable razors. Using the electric shaver makes the process go faster in the long run.
4. Be careful shaving the backs of your knees. TAKE YOUR TIME! This is the part of the bodies that people usually cut because there are a lot of veins and usually has more wrinkles than any other part of the body.
5. If you are a beginner, do not shave your armpits. It gives you terrible razor burn.
6. Shaving the insides of your palms is important. Although there is hopefully no hair on the insides of your palms, it has been scientifically proven that shaving the insides of your palms helps you go faster in the water.
7. Wear warm clothes after shaving because it keeps the hair from growing back as fast. When you get cold, goosebumps appear and make the hair grow back faster.
8. It's easier to shave in a bathtub to keep from making a big mess.
9. Don't put lotion on your legs after shaving. It ruins the feeling of the shave in the water by clogging the hair follicles. Also, it makes people question your sexuality if you are a male.

When thinking of competitive swimming, most people usually think of the water and the person, but shaving is an imperative aspect of swimming. Sometimes, it can even determine whether or not you win a race.

Welcome readers

Hi I'm Skip, I've been swimming since my days in the womb. I'm here to answer any questions regarding swimming; recreational and sport.