Bowling pictures!

 

Friday's workout

200 SKPDrill

 

6x50 25 underwater kick/25 overkick

 

4x100 15 sec. rest

 

100 easy

 

4x50 pace

 

100 easy

 

4x25 easy/sprint

 

200 easy

Wednesday`s workout

600 swim (200freee/100IM)

 

10x50 kick (last 4 no board)

 

100 1st and last 25 no breath

200 R/L/catch up/free

300 pull

400 increase effort by 100

300 pull

200 R/L/catch up/free

100 1st and last 25 no breath

 

16x25 4fast/ 2easy

 

200 easy

Tuesday's workout

200 swim, 200 kick, 200 pull

 

8x100 75 free/ 25 stroke

 

16x75 4 free/stroke/free, 4 free (always desc. 1-4)

 

200 easy

Proper Hydration for exercise

Everyone knows that staying hydrate during practice is very important, but at this time, I really can count in one hand the people who are bringing their water bottle to the pool. This is just a part of an article from Medicine Net but it shows us the effects of dehydration and what is the right thing to so.

" The National Athletic Trainers' Association recommends the following hydration guidelines for exercise:

1. Two to three hours pre-exercise: 17 to 20 fluid ounces of water or sports drink.

2. Ten to 20 minutes pre-exercise: 7 to 10 ounces of water or sports drink.

3. During exercise: Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 ounces of water or sports drink every 10 to 20 minutes. Include carbohydrates in the beverage if the exercise is intense or lasts more then 45-50 minutes. Water alone will suffice, and save calories, if the exercise is moderate or less than 45-50 minutes.

4. Post-exercise: Athletes should weigh themselves nude before and after workouts to learn how much weight is lost from sweat (water and salt) and then ingest fluid equal to 150% of the weight loss, ideally within two hours, and no more than four to six hours after the event. Including sodium in the drink allows fluid volume to be better conserved and increases the drive to drink, and carbohydrate in the drink will improve the rate of intestinal absorption of the fluid as well as replenish glycogen stores in the muscles and liver.

5. The volume of fluid in the stomach is critically important for proper hydration. Maintaining 12 to 20 ounces of fluid in the stomach will optimize gastric emptying and prevent dehydration. Concentrations of 4% to 8% of carbohydrates should be used if they are included in the fluid (for example, Gatorade and other energy drinks). Concentrations higher than 8% slow the rate of fluid absorption, while 6% to 8% concentrations are optimal for hydration and performance.

The effects of dehydration can be profound. They are:

1. A loss of just 1% to 2% of body weight begins to compromise cardiovascular, body temperature regulation, and muscular function, and can lead to decreases in aerobic power. For example, heart rate rises an additional three to five beats per minute for every 1% of body weight loss.

2. Muscle endurance and maximal aerobic power decreases when 3% to 4% of body weight is lost. Slightly more than 2% loss of body weight can result in as much as a 35% to 48% reduction in physical work capacity.

3. Dehydration of greater than 3% of body weight increases the risk of developing exertional heat illness (heat cramps, heat exhaustion, or heat stroke). Heat illness is common in sports and can occur after just one hour of intense exercise in the heat. .... "

To read the whole article, go to: http://www.medicinenet.com/script/main/art.asp?articlekey=79674

Monday's workout

400 swim/drill
8x100 75 fr/ 25 str
2x (75, 50, 25) kick
3x200 pull
12x50 easy, fast turn, fast
200 warm down