SWIMMERS EAR

After swimming it is recommend that you put a few drop of alcohol in your ear, they also have an over the counter ear drop also, do this every time when you are finished swimming, this will cut down on ear infections.

PROTEIN USE AND MIXING

This a common table to go by, it,s not Gospel but it is close.

HEALTH CONSCIOUS,ACTIVE ADULTS:
Consume 0.4 to 0.5 grams of protein per pound of body weight per day.

ENDURANCE ATHLETES:
Consume 0.5 to 0.7 grams of protein per pound of body weight per day.

STRENGTH ATHLETES:
Consume 0.7 to 0.8 grams of protein per pound of body weight per day.

Example for a Strength Athlete: 200 lb x 0.7 grams of protein = 140 grams per day.
Ideally spread over smaller meal per day.

NOTE: Athletes who engage in intense, regular exercises should consume at least 120 fl oz of water per day. Drink an additional 16 fl oz of water for every pound lost during exercise.

FASTER METABOLISM

A fast metabolism is critical to burning fat and managing body weight. While some dieters use diet pills to speed up their metabolisms, the risks and side effects of these drugs make them risky. You can use some safe and natural methods to speed up your metabolism.
Gain Muscle
The American Council on Exercise recommends resistance training for weight management. Think of your muscles as your body's engine. The bigger your engine, the more energy you can burn. Muscle, unlike fat, is active tissue that raises your metabolism just by being there. Adding a resistance training program is a sure method of naturally raising your metabolism. To make the most out of your time in the gym, train three days per week, training your entire body during each session. Use basic, compound exercises such as the leg press and shoulder press.
Keep Hydrated
Inadequate water intake can slow your metabolism. Water is responsible for several metabolic processes, including digestion, waste management and temperature regulation. The Mayo Clinic recommends drinking 2 liters of water daily. You can fight hunger as well as raise your metabolism by drinking a glass before each meal. To provide an extra boost, make sure your water is ice cold. Your body burns extra calories heating it up to room temperature.
Cardiovascular Exercise
Cardiovascular exercises such as walking, jogging and cycling are all effective ways to burn calories and keep your metabolism stoked. If you are just starting out, use a low-impact, low-intensity exercise such as brisk walking or moderate cycling. With more experience, you can graduate to jogging or intense cycling like spinning.
Coffee
Whether you realize it or not, you might already be waking up to an effective natural metabolism booster. The caffeine naturally present in coffee raises metabolism and can improve fat oxidation. Drinking a cup before exercise can also improve alertness and help fight fatigue.

PowerLung

PowerLung

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HOW STRONG POSTURE MAKES YOU FASTER IN THE WATER

Solid posture is key to being faster in the water. To strengthen your posture, and therefore increase your speed, you need total body training with exercises that work your body on a horizontal plane, develop muscle memory and translate to when you jump off the blocks or streamline off the wall. This will help you develop good body alignment and head position in the water.

Proper posture is a result of engaging your thighs, glutes, core and posterior chain—and then connecting them. You risk overdevelopment of the core, and in turn poor posture, by working only the front of your body.

One exercise we perform year-round, twice a week, toward the end of workouts is the Pop, Lock and Drop Push-Up. We do 2 to 5 sets of 5 to 10 reps, resting 30 to 60 seconds between sets.

• Assume Push-Up position
• Lower body to ground until chest touches
• Push up until elbows are bent 90 degrees; hold for five seconds
• Complete Push-Up by fully extending arms; hold for five seconds
• Using a five-second count, lower body back to ground
• Rest 5 to 10 seconds; repeat for specified reps
• Increase the length of your holds as the exercise becomes easier.

Holding these positions isometrically is great for your streamlining position coming off the walls and posture positioning with your long axis strokes, as you want your body to move as one piece.

Coaching Points: Keep body in a straight line and head in a neutral position for the duration of the exercise // Avoid popping back and positioning shoulders higher than hips // Tighten through core and belly button, and engage from thighs to the midsection to the shoulders