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Browsing Tags Health

Need a Workout? Try This One!

Posted on November 7, 2011 by swimmerjoe

For future reference – This blog has moved over to the Florida Swim Network site. Take a look – http://FloridaSwimNetwork.com

Need a workout? Why don’t you try this one on for size? This was a workout done by the Blue Dolfins Age Group athletes on Saturday, November 5, 2011.

Enjoy and let me know how you did.

12 x 50 :40 every 4th backstroke

300 3:45 Free
3 x 100 2:30 IM
3 x 100 2:50 KICK
3 x 50 1:00 Descend, stroke
(3 x)

Fins
6 x 50 1:15 37 ½ under, 12 ½ sprint
6 x 25 :25 underwater shooter
4 x 25 :40 All out choice

9 x 50 1:00 boys under :25, girls under :27

4 x 400 5:15 Paddles and Buoy, long, breathing every 3 strokes down, every 5 strokes back

Let me know how you did. Tell me your sets or workouts and we will post them! Bye for now, train hard!

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2 Things to Think about Swimming This Fall

Posted on September 27, 2011 by swimmerjoe

This is a repost from 2009 because I feel this is a must!  I am seeing a bunch of athletes falling apart during practice, and these two points are huge.  Please read them and continue to think about them…all the time

#1—While daily consistency is one key to swimming success, so is performing your strokes in proper form the entire practice. Getting lazy builds bad habits and those are extremely hard to break…it is better to slow down, change intervals, and get in a slower lane to do the strokes to the best of your ability. You will eventually get faster with what you are doing, and guess what? You are doing it in proper form!

#2—Continue to monitor your stroke count per lap to see where you are. You may think you are doing strokes with extreme efficiency but your stroke count tells you differently….stay the same stroke count per lap as best you can. One of my old teammates, Anthony Nesty (pictured below), who coincidentally is also an Olympic Champion in the butterfly, swam an entire difficult practice swimming only butterfly while keeping the same stroke count each lap…..and it was long course!…..I guess the proof is in the pudding!

Always think about form.   Efficiency always wins in the end!

Anthony Nesty

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Sitting on the Couch?

Posted on April 17, 2011 by swimmerjoe

Here is a quick workout you can do if you are justing hanging out on the couch. (Well, yes you will have to move a little!)

I did this today because its way too hot outside (summer temps already, yuck!) so I was staying inside.  Yes, it stinks when, you know, when you don’t feel like doing anything, but then you’ll get the blood flowing and you’ll feel better.

I did 3 sets of each of these, and I feel better now…just shaking involuntarily. Don’t know if that’s good or bad.  Kidding, that’s good! It means your muscles reached the fatigue point and will build up a bit when recuperating.

By the way, you can find all these items at a Sports Authority type store for under $30.

1st Round (3 times through)

12 Pushups with the perfect pushup maker

15 situps with weight ball

20 weighted ball throws (laying down-throwing straight up in the air)

2nd Round (3 times through)

50 bands with the double arm pull

100 jumps ropes–straight through-no stops

weighted ball triceps (above head and behind neck)

3rd Round (3 times through)

15 lb shoulder raises (double arm from waist, up to eye level and back down)

15 lb curls

15 lb Tricep (behind neck and above head and back)

Whew. I am tired just writing the workout.  Try 3 sets of each while you are watching TV.  Burn a little, why not?  If you guys need help with equipment or sets, let me know.  Every little bit helps!  Send me you exercises too!  I am always into new ones.

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99 Thoughts

Posted on February 13, 2011 by swimmerjoe

A quick look at the number of posts on this blog and it said 99.  I can’t believe I’ve posted 99 times since fall of 2009.  Time flies and it’s all extremely fun!  It also opens you up into a part of the way my mind works…

What I have decided to do for my 100th post  is give you my personal Top 10 posts.  Maybe you guys can give me yours?  Thanks for reading guys!

My personal Top 10:

#10 – Do You Know Thumper “Uncle” Hare?

#9 – Pain, Can You Handle It?

#8 – “I Cannot Go to Swimming Today…”

#7 – The Pickle Jar

#6 – Power Of The Get Out Swim

#5 – Weakness Needs a Roommate

Tie #4 – Have You Ever Heard of The 2-Man 400-Free Relay?  Tricked you, gave you 11.

Tie #4 – “Lane 5, Step Down!”

#3 – Coaching In The 21st Century

#2 – It’s Time to Set Your Goals – A 3-Step Process

#1 – “If, and That’s a Big If”

I tried to emcompass some of the different types of writings in my blog.  There are many that I loved to write that I thought should also be in there, but oh well, maybe the next 100.  Thanks for reading.  Maybe you guys can list some of yours?

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Shave and Taper Time

Posted on February 8, 2011 by swimmerjoe

After a number of you got all over me today at the pool deck saying, “Where in the heck have you been lately on your blog?”  I thought okay already!  I am on it like a dog on a honey bun.  So here I am.

I was going to talk about these two things next week during FLAGs week (the old Florida Swimming Junior Olympics), but since some of you forced my hand (Ha!) this will give you time to methodically prepare.  Shave and Taper: My favorite as a swimmer and my favorite as a coach.

Shaving

What I used to do when I was a swimmer, and remember, I was extremely strict with my shaving and taper ritual….it was a “ritual” with me.  I shaved 1 small body part at a time, slowly, with 1 razor.  Rinsed the razor after every 5-7 inches of shaving.  Ridiculous, I know.  But that’s what I felt was the best way to do it to make me swim faster than anyone else. After the calf and shin part of the leg, I threw the razor away. After the quads and hamstrings, I threw that razor away. Chest and abs…threw away, back…threw away!

1 arm, 1 razor, etc. Why?  Because I was even competitive even with shaving.  I wanted the best shave someone could have!  Anyway, shaving is a ritual that not only gets you as smooth as silk, but it also gets your mind in the state it needs to be in:  Very focused aggression, with a calm about yourself.

Needed Items:

Hot water in a bowl (replaced after each body part mentioned above)
8 razors, quad blades
Towels
Partner to shave your back
Patience
Music for your ears, built for speed

Good luck, go slow and go against the rough part of your hair–against the grain!

Taper

Tapering was my utmost favorite and unrivaling method. I loved tapering and acting like I was the laziest person known the man.  ”Mom, get me this, mom get me that.”  Getting out of the pool with the ladder the last week of taper. NOT walking up stairs fast, but very slowly, “sloth-like.”  I did write a previous post on this November 18, 2009, about taper. Check it out. A must read on all the aspects, of taper.

So, for you newbies asking what taper is… Taper is nothing more than resting and resting more. Sprinting then resting, sprinting more, hypoxic overload, fine tuning turns, starts, and fine-tuning the mind.

So by posting this a bit early, you now have the time to methodically prepare your secret recipe for your own speed and confidence.  How about a little shave and taper with your meet?

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Pain, Can You Handle It?

Posted on January 23, 2011 by swimmerjoe

WARNING!  The word “pain” in this instance is not talking about pain in terms of an injury or something that is going wrong with your body that is preventing you from being the best that you can be. It is talking about getting through difficult training and hard work to become the best you and your body can be!

Pain, can you handle it?

Pain is working at practice as hard as you can
Pain is feeling the burn…often!
Pain is living in the zone where others hate to go
Pain is working harder than your friends and enjoying it
Pain is holding your breath from the flags in
Pain is doing 10 extra starts after practice
Pain is kicking so hard in practice that it hurts in your toes
Pain is getting up in the early mornings
Pain is doing dryland harder than anyone else
Pain is being competitive at everything
Pain is lifting more, jumping more, and drilling more than anyone
Pain is what I need to break through to become great
Pain is what my competitors are going through to beat me
Pain is what my coach feels when I cheat or loaf
Pain is the rush of a lifetime, if you let it in
Pain is the sweat and tears

Pain, can you handle it?

Live for the rush
Live for the challenge
Live for the race
Live for competition
Live for mornings
Live for Drylands
Live for your sweat and tears
Live for the burn
Live for and in the zone that no one likes to go
Live for the adrenaline
Live for the extra work after practice
Live for speed
Live in fear that they are chasing you down
Live for the dolphin kickout
Live for the best your body can handle

I mean, can you really handle it? Nothing is easy if it is worth having. How many times have you heard that? Put your body to the test, put your mind to the test, put your attitude to the test, live your own dream.  Do NOT waste any opportunities!

Every athlete who competes at the national level in any sport got there by getting through the pain and living for the entire process. Give it a try, you will surprise yourself.

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Reticulated Python

Posted on December 10, 2010 by swimmerjoe

He was 7 ½ feet and meaner then hell!  I mean, his head was as big as my hand and his eyes were a fire-flame orange, and they seemed to say, “I will kill you and eat you!”

I know, I know, you are wondering what on Earth this has to do with swimming… well, I keep telling you that the experiences you have with your teammates will are building the memories of your lifetime, right? Well, this is one of those memories, or perhaps you could call it a Joeism.

When I was swimming in college, weird exotic animals were easy to come by, so of course, my roommate, fellow swimmer Ben Bates and I had some. I had many snakes, ranging from 2 feet to over 10 feet, had alligators, birds, flying squirrels, you name it! But the one that took the cake was a nasty, I mean, severely cruel, reticulated python.  He would draw blood every time he would bite…and his fangs would go very deep!

Whenever I looked at him, he’d launch out at me, when anybody walked by, he struck.  (Yes, he was a demented serpent that I wish I’d never purchased!) 

Fast forward to the day LSU was playing Florida in football (athletes lived in the stadium—Yon Hall), and Gainesville was absolutely filled to the gills, with people.  We started having guards at the bottom of the stairs so people wouldn’t sneak into the athletic dorm and vandalize the place while we were at the game. 

Immediately after the game I walked down to the bottom with the snake I named 96 dollar A$$h-le (this is a family website).  While I was downstairs with this devil snake, one guard (let’s call him Marvin), a 30+ year-old man said, “Nice snake.”  So of course, I had the “Grinch Who Stole Christmas” look in my eye when I had an idea. 

Hmmm—talk about the snake and see if he is interested! 

So we continued and I told him that the snake was just a little testy and perhaps needs to be held more, worked with, blah, blah, blah.  Marvin said, “Oh I am a snake charmer and I love to break in snakes.” Uh, yeah, right! He said, “Let me change out of the security stuff and meet you later up in the dorm.”  I said “sounds good, see you tonight.” 

So I immediately went upstairs and to tell my teammates the whole story about the guard and that he is a snake charmer and loves to work on snakes to calm them down.  We all agreed we could finally get rid of the snake!  (Earlier that month he was eating in the hallway and wouldn’t let anyone pass or get near it.  So the group was ready to say see ya!) 

So Marvin came upstairs, nicely dressed and came into Ricky Green and Jayme Taylor’s dorm room.  The men’s swim team was in there and we were all wondering what was going to happen…could this guy actually have a way with snakes?

Marvin sat in the middle and I had the snake with me and I could tell that it wasn’t in a very good mood….actually the snake seemed a bit ticked off that I was handling him!  After untangling one of the world’s largest breeds of snake from my arm, anxious Marvin took the snake and let it wrap around his scrawny arm.  He started talking to it, charming in fact, speaking in a very calm voice and handling him with ease. 

All the swimmers looked at each other, shaking heads and saying no way, they couldn’t believe it!  I was thinking, “I guess he does know what he is doing!”  Marvin even kissed the snake on the nose!

Well, before I go any further with the story, just remember that looks can be deceiving and not everything is as it seems.  Just as Marvin the Snake Charmer got comfortable with the serpent, WACK! From out of nowhere, it attacked Marvin in the ear! 

The snake latched on to the side of his head with fangs fully engaged! Massive blood spurted from Marvin’s ear and everybody jumped back and got out of the way.

As Marvin tried to grab the snake, it struck again, this time tagging Marvin in back of the elbow…..More blood.  At this point I was saying to myself, “I am in so much trouble.” 

We wrestled the snake away from Marvin, washed him off and it is probably obvious that Marvin didn’t want the snake after all.  How I got rid of it is another story.  

So I ask you, my friends, is this memory truth, Joeism, or half-truth? And, better yet, I wonder how Marvin tells this story to his friends!

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